We all know that the object of most sporting events is to score more than your opponent. The same principle applies for off-season training -- use your free time during the summer to out-train your competition!

Since school is out and you have more free time than you are used to, this is the moment to get in shape and become a better athlete. The work you put in now often affects how you will perform during the season!

Similar to years past, we are offering tips to help you improve your performance! Whether you are a football or basketball player, or you are volleyball player or track athlete, male or female, here are some general tips that can help maximize your performance and have you ready for an outstanding season! You don't necessarily need camp -- we've got your pathway to improvement right here!

General Exercise Tips

The great thing about exercise for teens is that just about any activity that gets you moving will work. You should try to participate in a vigorous aerobic exercise for about an hour a day at least 3 days a week and regular, more moderate activity during the rest of the week.

The aim here is maintain aerobic fitness with light cardiovascular workouts. This is an ideal time to try a different type of exercise or sport that you don't normally participate in. Below are the different types of activities to include in your training schedule each week:

• Vigorous aerobic exercise. This includes sports like football, tennis, soccer, volleyball, basketball, etc. It also includes fast-paced walking, running, cycling, and swimming.
• Weight training. This type of training helps you build muscular strength and endurance. You can include structured strength workouts with exercises like squats or pushups using weights, machines or your own body weight. Remember, always work with an adult, coach or other expert before you start lifting weights to make sure you are using them correctly. Can't get to a gym? Go "au natural" -- look around for playground equipment nearby. (From About.com) 

What to Avoid:

We all want to become the next super athlete. But be realistic! Here are some things not to do:

• Power lifting. This type of training involves explosive lifting, often focusing on how much you can lift at one time. This type of training isn't recommended for teens because it's difficult to use good form and your body may be stressed too abruptly, causing injury.
• Excessive exercise. Exercising too much can also lead to injuries. It's sometimes hard to know how much is too much, since everyone can tolerate a different amount of exercise. But listen to your body and rest when you need to.
• Unrealistic expectations. While it's fine to have goals to improve your body, we can't always control what we can change. If you want bigger muscles, do it gradually! This is only for a couple of months!