Back-to-School, Back to Sports: Preseason Checklist for Athletes

As the school year approaches, so does the start of a new sports season—bringing with it busy schedules, intense practices and the return to structure. Preseason isn’t just about showing up in shape—it’s about showing up prepared. From organizing your gear to setting personal goals, this checklist will help you start strong and stay ready.

Checklist for Athletes:

2 Months Out

• Begin fitness programs (cardio, strength, agility, sport-specific training)
• Set personal goals for the season (performance, mindset, leadership)
• Schedule physical exam or medical clearance if required
• Review practice and competition calendar
• Start improving sleep, hydration and nutrition habits

See these resources for nutrition, hydration and sleep:

Nutrition

Hydration

Sleep

1 Month Out

• Check that all gear and equipment is in good condition: Cleats, sneakers, pads, mouth guards, gloves, shin guards, socks, etc.
• Replace or order missing or damaged gear
• Communicate with coaches for updates, expectations and paperwork
• Review team playbook, rules or drills if applicable
• Continue consistent training and hydration

Check out these tryout tips

1 Week Out

• Coordinate transportation to and from practices and games
• Test all gear to ensure proper fit and performance
• Begin tapering training intensity to stay fresh
• Prioritize sleep and nutrition
• Confirm practice times, locations and any required items

The Day Before

• Lay out all clothing and gear
• Fill or prep water bottle for the morning
• Pack healthy snacks or pre-practice fuel
• Eat a well-balanced dinner with carbohydrates, protein, and vegetables
• Prepare breakfast or plan a morning meal
• Set alarms and get a full night of sleep

The Morning Of

• Eat a light, balanced breakfast
• Double-check gear and bag
• Do light stretching or a mobility warm-up
• Hydrate early and arrive on time
• Mentally focus on your goals and mindset