The shrill blare of an early morning phone alarm goes off, jolting sophomore lacrosse player Richie Zhang out of bed. It’s 7am, the sun is barely up, and he slowly begins to start his early morning off strong. Zhang grabs his lacrosse cleats and gear, and is out the door.  Like many dedicated athletes at Paly, Zhang devotes part of his summer break to a rigorous off-season training, grinding through the heat to return to the field faster, stronger and sharper.  

With no pressure of weekly competition or full academic schedules, summer is one of the only occasions when dedicated athletes can truly focus on their long-term improvement. Whether that means getting stronger in the weight room or practicing their technique for their individual sport, training during the summer offers all types of benefits. 

“During the summer I either lift or go to the field to work on specific skills. I think this helps me because it gets me better and prepares me to showcase my skills to coaches,” Zhang said.

One of the largest benefits of summer training is its role in preparing student-athletes both physically and mentally for their return to sport. Instead of arriving at the first day of practice unprepared and needing time to regain form after a long offseason, athletes who have trained over the summer return well-conditioned and ready to perform. This proactive approach eliminates the need to spend valuable weeks gradually rebuilding fitness.

“Because I train throughout the summer and year, I’m usually more conditioned than others,” Zhang said. “This gives me an advantage over others when preseason starts and we have to run a lot and condition.”

One of the most intense conditioning sports that Paly has to offer is water polo, as it combines swimming endurance with strength, while having to fight off defenders. There are few sports more physically demanding, and coming back to the sport without being prepared can be extremely difficult and lead to a rocky start, according to junior and water polo player Estelle Dufour.

“Because [water polo] can be so physically demanding, many players choose to play during summer with various clubs, in fact, on certain school teams it’s even expected,” Dufour said. “I know that is a big reason why my team was able to jump into our season prepared.” 

Athletes who commit to training over the summer often face the challenge of finding a healthy balance between maintaining their competitive edge and avoiding burnout. As club teams, showcases, and private training programs become increasingly common, the pressure to keep up with peers can lead some athletes to push themselves excessively. This constant comparison can create a sense of inadequacy, driving them to overtrain in an effort to stay ahead. However, without proper rest and recovery, the risk of overuse injuries and mental exhaustion increases significantly — potentially compromising their performance or sidelining them before the official season even begins. 

“During last spring season, one of my teammates who was extremely dedicated to lacrosse ended up having to take a break and step away from the game because he had been practicing too much,” Zhang said. “He ended up losing his passion for the game and eventually quit because he was practicing too much.” 

One of the main reasons why many Paly athletes choose not to train during the summer is due to a lack of motivation. Without strict schedules, coaches helping every step of the way or teammates pushing you during practice, training can seem lonely or isolating. 

“Sometimes it’s hard to stay motivated over the summer because you’re not really focused on the picture of the actual season, but focused more on the weights and conditioning since that’s all you’re doing,” Dufour said.

Another benefit of summer training is that it allows athletes to be creative. While athletes are in season, they have to stick to a specific practice schedule with the team, limiting the room for creativity. Summer offers more diversity of learning opportunities, and this can ultimately make players more adaptable to in-game scenarios. With the additional privilege of having no school work to focus on, athletes are free to focus solely on the little details of their game that could be ignored when the season rolls around. 

“When you’re training in the summer you can go out and do whatever you want, instead of having to do the drills that your coach prepares which gives you a lot more freedom,” Zhang said. “This allows me to gain skill in areas of my game which I wouldn’t have gotten during our actual season.”

Both of these athletes, along with many other student-athletes from Paly, plan to work on their craft over the summer. Whether this training is weightlifting, cardio, or specific-drill work, it’s all extremely beneficial for their season, preventing possible injuries and preparing to have a step up on others. Summer provides a unique window of opportunity, free from the pressures of school and competition, for athletes to focus on building strength, improving technique, and addressing any weaknesses. For many, it’s also a time to set personal goals, attend camps or clinics, and stay mentally sharp, ensuring they return in the fall ready to contribute at the highest level.

“I would say summer weight training is definitely beneficial, because it gets you thinking of your season ahead of time, gets your body ready and gets you in the right mindset for the season because you’ve been preparing for it for much longer,” Dufour said.

Along with training, many athletes attend camps over the summer to showcase their skills.

“ Throughout the summer I attend camps at IMG, along with camps in different states like Rhode Island, Connecticut, New Jersey, and Maryland. All these are opportunities to show my skills to recruiters,” Zhang said.

Not all athletes are required to dedicate every moment of their summer to training. Adequate rest and recovery are essential components of athletic development, as is maintaining a sense of balance and well-being outside of sports. While the summer may not receive the same visibility as the competitive season, it often serves as a critical period for high school athletes to make meaningful progress. During this time, they have the opportunity to build physical strength, develop discipline and enhance self-confidence — foundational elements that contribute to improved performance during the regular season.