For most student-athletes, whether they be in high school, college or vying for the U.S. National Team, spring break has sprung or is just around the corner. This vacation acts as a unique opportunity for most student-athletes to relax, unwind and possibly travel.

Ohio University’s Director of Strength and Conditioning, Dak Notestine, has a few tips for athletes on staying in shape during the break.

His knowledge stems from his extensive education and personal experiences. After receiving a Bachelor’s degree in exercise physiology, he continued his education with a Masters of Science Degree in recreation and sports sciences with a special emphasis on coaching education and strength conditioning from Ohio. He was also a football player. He started his playing career as a walk-on, and worked his way to a starting position at defensive end and was voted as a team captain in his senior season with the Bobcats.

RELATED CONTENT: National Team alum Harrison Phillips destined for greatness, on or off the field

For Notestine, it’s important that his athletes stay in shape for break to help ensure they are ready for spring ball.

“It is essential that they stay in shape and have their bodies ready to go to show off the hard work they put in each day in winter training,” Notestine said.

Hydrate

Notestine’s first tip is for athletes to stay hydrated.

“The athletes need to stay hydrated, as this can have a negative impact on performance, increasing the likelihood of injury. We encourage our athletes always carry a water bottle with them and to consume their body weight in ounces of water each day,” he says.

RELATED CONTENT: What a U.S. National Team Regional can do for you

Sleep

While others may see break as an opportunity to stay up late, Notestine suggests the opposite.

“Sleep as much as possible and to shoot for more than eight hours of quality sleep per night,” he says. “This is to prevent injury and maintain a high level of performance.”

Run

Although it’s tempting to skip workouts on break, Notestine urges athletes to stick to their workout routine.

“It comes down to being accountable and performing one to two weight training sessions and at least two days of speed, agilities and conditioning,” he said.

He gives his athletes position specific running workouts.

“The runs should be short distance with changes of direction, allowing for adequate recovery. The work-to-rest ratio they are typically working with is 1:6-1:8. This will have them ready for practice when they get back,” he said.

“We do not discourage a light aerobic run,” Notestine continued. “Some guys enjoy light cardio work to speed up recovery or just to mix it up in training. The position-specific work should mimic drills performed at practice and should be close to the demands of the position itself.”

RELATED CONTENT: Pathway to U.S. National Teams to change in 2018

RELATED CONTENT: Why I choose to send my football player to a U.S. National Team Regional

Full body weights training

Before they leave for break, Notestine provides his athlete with packets of detailed workouts.

“The workouts are comprised of compound, multi-joint exercises such as squats, push-ups, lunges, push-presses, power cleans, pull-ups, etc., allowing the athletes to get a lot of muscle trained in a shorter period of time,” he said.

Luckily, these workouts will not take much time out of the spring break fun.

“These lifts will not take any longer than 30 minutes. They are basic and to-the-point, but efficient. The goal is to perform two full body workouts to maintain the progress made in the offseason.”

Stay active

At the very least, Notestine encourages athletes to get out and move.

“Even on break, moving the body around, maybe with a lesser intensity, and being an athlete every day is what we [Ohio University Strength Staff] preach constantly.”