Young athletes need a good solid night sleep of 8-10 hours! So start to get in the habit of knowing when you need to wake up in the morning and put all distractions away, especially your phone, and go to bed at least 8 hours before you need to wake.
Always plan to eat something in the morning when you wake. Break the fast. Eating something when you first wake, this will set the tone for the day and begin to fuel your brain and body.
Water Water Water. Get in the habit of drinking lots of water. A very small drop in hydration can be the first thing that can affect performance. (Minimize caffeine young athletes don’t need energy drinks. Your energy comes from good food!)
Start the habit of eating every 2-3 hours. Smaller meals through the day more often will ensure that you always have energy, or fuel, for your body to perform the desired activity. A balanced meal includes carbohydrates, proteins, and fats. These are all very important nutrients and they should all be taken in daily.
Be smart after your workout. Maintaining a high level of performance means do the little things!Pay attention to your body and get in the habit of stretching, foam rolling, icing, massage, sleep, hydration, and fueling your body. This will ensure that you stay on the court!