Teams for 2026 Season

For our 2026 Season, we are focusing to have a 10U team, 12UC moving to B level team, 14UC, two 14U Elite teams**, and 16U Elite team*.

*Elite teams will be at least at B level, playing open tournaments and traveling up and down the East Coast for tournaments. The Elite players will have the ability to be chosen to compete on the Lady Legends Nationals Team in the summer of 2026. If you are trying out for an Elite position, please specify that in the tryouts form.

HYDRATION FOR SOFTBALL ATHLETES: WHY IT MATTERS BEFORE TRYOUTS

Whether you're gearing up for your first travel softball tryout or returning as a seasoned player, there’s one performance booster that often gets overlooked—hydration. It’s not just about drinking water during the game or tryouts; proper hydration starts days before you hit the field.

Why Hydration Matters

Your body is made up of roughly 60% water, and when you’re training or competing in hot, humid weather (hello, Virginia summers ☀️), your body loses water faster through sweat. Even slight dehydration can lead to:

• Muscle cramps

• Fatigue

• Poor reaction time

• Headaches

• Decreased focus and performance

Softball is a game of speed, power, and precision. If you’re even 1-2% dehydrated, your performance takes a hit—literally and mentally.

Pro Tips for Pre-Tryout Hydration

• Start hydrating 48 hours before tryouts—not the night before.

• Aim for at least half your body weight in ounces of water per day. (Ex: 120 lb athlete = 60 oz water minimum).

• Electrolytes matter: Add in coconut water, electrolyte tablets, or sports drinks (low sugar) if you’re sweating heavily.

• Check your pee. (Yes, really!) Light yellow = you're on track. Dark = drink more water.

• Avoid high-caffeine or sugary drinks that dehydrate you.

tryouts Hydration Strategy

• Wake up and drink 16-20 oz of water within 30 minutes.

• Sip water every 15-20 minutes throughout tryouts.

• Bring a refillable water bottle and pack extra!

• For longer sessions: Add an electrolyte mix or drink (but watch the sugar).

NUTRITION FOR ATHLETES: FUELING UP FOR SOFTBALL TRYOUTS

Great athletes don’t just train hard—they fuel smart. What you eat in the days leading up to tryouts can directly impact your energy, focus, and performance. Don’t let a poor breakfast or skipped meal be the reason your swing feels off or your legs feel heavy.

Why Nutrition Is Key

Softball requires strength, agility, and mental clarity. The right balance of carbohydrates, protein, and healthy fats gives your body sustained energy and helps prevent crashes during long days on the field.

Pre-Tryout Nutrition Guidelines

1-2 Days Before:

• Load up on complex carbs: brown rice, sweet potatoes, quinoa, oatmeal, fruits, and whole grain pasta help fuel your muscles.

• Include high-quality proteins:
  – Omnivores: chicken, turkey, eggs, fish
  – Vegetarian/Vegan options: tofu, tempeh, lentils, beans, edamame, Greek-style plant-based yogurt, nuts, seeds, and plant-based protein shakes

• Add in healthy fats: avocado, nut butters, chia seeds, olive oil, tahini

• Hydrate consistently! (See our Hydration Guide)

Morning of Tryouts

2–3 hours before: Eat a balanced breakfast with carbs + protein
Examples:

• Oatmeal topped with banana, almonds, and chia seeds

• Tofu scramble + avocado toast

• Smoothie with berries, spinach, plant-based milk, protein powder, and nut butter

• Greek yogurt (dairy or plant-based) with granola and fruit

• Eggs with toast and a side of fruit

30–60 minutes before: Light snack with fast-digesting carbs
Examples:

• Applesauce pouch

• Granola or energy bar (check for protein + clean ingredients)

• Banana or dried fruit

• Rice cake with nut butter

Avoid These Pitfalls:

• Skipping meals (you won’t last past warm-ups)

• High-sugar foods or drinks that cause energy crashes

• Heavy, greasy meals that slow digestion and cause fatigue

Post-Tryout Recovery

Within 30–60 minutes after tryouts, eat a recovery meal or snack with protein and carbs to help muscles repair and restore energy.

Options include:

• Plant-based smoothie with protein powder and banana

• Chocolate soy milk or dairy milk

• Lentil or black bean wrap with veggies

• Protein bar + fruit

• Nut butter sandwich on whole grain bread