Next Level Transition: From High School to College Athletics

Hello Sunshine, let’s talk about mastering one of the biggest transitions in an athlete’s life

One thing that is guaranteed in life is change. And big changes at that! Sometimes we have small moments for growth, some that we can’t see but only feel. Other times, change feels like getting hit with a brick wall, and all of a sudden everything is different.

The transition from high school athletics to college athletics is more like a brick wall. At least it was for me. Even though I was excited to get out of the town that I had grown up in and experience something different, it was hard as hell to have all that change at one time.

New team. New coaches. New school. Oh yeah, and they are all college classes (duh). New state. New environment. On my own for the first time. New expectations. The farthest I’ve ever lived from home. New food. New (and hard) workouts. New, new, new!

I vividly remember after my first morning workout sessions with Joe Q (if you know, you know), I called my dad and told him that I wanted to drop out and come back home. In the most encouraging way possible, he told me to suck it up and that college athletics was going to be hard for the next 4 years of my life, so I better get used to it.

With the support of my family, friends, and teammates, I was able to figure it out eventually, but this transition took me longer than I would have liked and it absolutely had a negative effect on what my freshman year experience was.

Could this transition have been easier for me? Absolutely. How so? Let me tell you.

Here are 5 key mental tips for the transition from high school sports to college athletics.

1. Stay Open-Minded About the New

For some, new can be scary; for others, new can be liberating. Where do you fall on this spectrum? Before you move to your new home, take time to process where you are and how you feel about all the new things heading your way.

Make sure that you are keeping expectations realistic for what you are walking into. It’s important to understand that adjustment takes time and patience.

Focus on controlling the things that you can control, which might not be a lot. However, when you let go of the things that you cannot control, a new sense of peace can show up! This means focusing on your attitude, effort, and how you respond to challenges.

2. Create a Solid Game Day Routine

Before you know it, it’s going to be game day. Your new game days are going to look a lot different than they have in the past, and they should! There is a whole new level of commitment and expectation at this level, and being the most prepared that you can be to perform is extremely important.

Get some good rest the night before to ensure you are energized and awake to compete. Make sure to carve out time to eat a meal that will keep you fueled and ready for battle. Get your head in the right headspace to compete hard with your team—practice some visualization, breathing, and focus on the current moment.

WARM UP in a focused and productive way. When it comes to actual game time, you want your body and mind to be warmed up and ready to go! Incorporate dynamic stretches, sport-specific drills, and short bursts of high-intensity movements.

3. Embrace the Hard (in School and in the Gym)

You will be challenged, you will be tested, and it’s going to be hard. Embrace the suck. When you recognize that something is going to be challenging, and instead of letting it overwhelm you, let it encourage and inspire you to be successful.

Remember, you can do hard things! Whether it’s tough workouts, demanding classes, or adjusting to a new environment, every challenge is an opportunity for growth. Surround yourself with a supportive network and don’t be afraid to ask for help when needed.

4. Find Routine Where You Can

Many successful people will tell you that one thing that has helped them get there is consistency. Finding routine where you can and keeping certain elements of your life consistent brings stability and lowers levels of stress.

Where can you find routines in your new college life? This can be as simple as going to the library to study after practice on certain nights of the week or treating yourself after the lab that challenges you on a weekly basis. Consistency in sleep schedules, meal times, and study habits can create a sense of normalcy amidst all the changes.

5. Fuel Your Body and Mind for Success

This! If you take one thing away from this blog, I hope it is this. Fueling your body and mind for success is a vital part of taking your game to the next level. Your body needs enough food to get through long games and to keep your brain firing on all cylinders. Your mind needs sleep to stay energized and awake.

When you fuel and prepare your body to be successful, you will be successful! Prioritize a balanced diet, stay hydrated, and ensure you are getting quality sleep. Taking care of your mental health is just as important—practice mindfulness, seek support when needed, and maintain a positive mindset.

Change can be scary and intimidating. However, if you change the narrative on how you approach change, it can be liberating and refreshing.

Want to get more in-depth on how to take these tips and put them into practice? Or have other mental skills that you would like to develop? Let’s work together so you can achieve your goals.

Until the next sunrise, XOXO ~ Sarah Lauren