How to Get Recruited for College Sports: A Systems-Based Approach

What You Will Learn

• The role strength & conditioning performance plays in helping athletes stand out during the recruiting process.

• The importance of the integration of nutritional practices that support athletic performance.

• How psychological skills contribute to the pursuit of an athlete achieving their true athletic potential.

For many high school athletes, the thought of getting recruited to play their sport in college can trigger a lot of different emotions - anxiety, excitement, and in some cases, a heavy sense of pressure. While the dream of playing at the next level is motivating, the reality often involves a rollercoaster ride of anticipation, self-doubt, confusion and validation. 

While there are lot of complexities and moving parts in the recruiting process, in reality, the recruiting process is pretty simple - collegiate scouts are looking for specific performance markers and psychological traits that prove an athlete is able to be trusted in their system, and will continue to grow and develop as both a student and an athlete. A common struggle for many high school athletes who are trying to stand out is their natural abilities begin to stall because they have focused solely on their sport-specific skills. While these skills have warranted them relative success in their respective sport, they neglected the underlying physical and mental skills required for the next level. 

According to the most recent data from the National Collegiate Athletic Association, approximately 7% of high school athletes transition to play in the NCAA across Divisions I, II, and III (NCAA, 2024). 

In order to become part of this 7%, you have to set yourself apart. Not by becoming the athlete you are not, but by maximizing the potential of the athlete you are. 

Pillar I: Strength & Conditioning

As much as college coaches are looking for athletes who have high levels of sport-specific skills, they are also looking for athletes who prove they have the requisite levels of speed, strength, power and conditioning in order to compete at the collegiate level. Now, with that being said, an athlete does not necessarily need to be the most gifted athlete in the weight room. However, what athletes cannot have happen is allow these physical capacities to become a barrier to their athletic performance. 

At Premier Athletic Development, we measure a total of eleven (11) assessment criteria to determine an athlete’s Athletic Performance Index, or API, score. This score is a composite number of the average of their score in each assessment we prescribe. Below is a table that indicates the minimum threshold for both female and male athletes to achieve the minimum Athletic Performance Index score in order to pursue a career at the next level. 

Assessment	Minimum Female Threshold API = 46	Minimum Male  Threshold API = 71
10 Yard Fly (10 Yard Lead)	1.515	1.325
10 Yard Fly (20 Yard Lead)	1.375	1.215
30 Yard Dash	4.800	4.300
Vertical Jump	17.0	24.0
RSI	2.05	3.00
Squat	190	285
Press	115	180
Trap Bar Deadlift	280	405
MAX Watts (10 seconds of all out effort on Rogue Echo Bike)	625	1000
AVG Watts (8 Rounds of 10 seconds on, 20 seconds off on Rogue Echo Bike)	425	650
Bike Distance (8 Rounds of 20 seconds on, 10 seconds off on Rogue Echo Bike)	0.95	1.21

Now, an athlete doesn’t necessarily have to hit ALL these given numbers. They simply need to make sure that the average score across all eleven assessments averages out to their respective minimum API score. 

When it comes to pursuing a career at the highest level, athletes need to be far from these minimum thresholds. The below chart explains thresholds that would equate to an “above average” API score for athletes 18+ - for females, this number is 60, and for males, this number is 90. Again, an athlete does not necessarily need to hit these numbers, but they do need to assure that the average score equals the aforementioned API scores in order to have the ability to be recruited at the highest level. If athletes fall short of any one of these metrics, they simply need to make up for it in another area by exceeding the threshold provided in this table. 

Assessment	Above Average  Female Threshold API = 60	Above Average  Male Threshold API = 90
10 Yard Fly (10 Yard Lead)	1.400	1.175
10 Yard Fly (20 Yard Lead)	1.280	1.075
30 Yard Dash	4.500	3.900
Vertical Jump	21.0	30.0
RSI	2.60	3.75
Squat	245	355
Press	155	230
Trap Bar Deadlift	355	500
MAX Watts (10 seconds of all out effort on Rogue Echo Bike)	850	1,250
AVG Watts (8 Rounds of 10 seconds on, 20 seconds off on Rogue Echo Bike)	550	835
Bike Distance (8 Rounds of 20 seconds on, 10 seconds off on Rogue Echo Bike)	1.10	1.43

Full disclaimer - this DOES NOT rule out athletes who are incredibly gifted in their sport-specific skills. With this being said, very few athletes can rest on the genetic talents in their sport and not work towards these athletic performance thresholds. It is paramount that athletes put the time and effort into improving their athletic performance capacities of speed, strength, power and conditioning to arrive near these thresholds if they want to be considered as a candidate to play at the next level. 

Pillar II - Performance Nutrition

A collegiate-level athlete requires more than just calories; they need a calculated balance of macronutrients—proteins, carbohydrates, and fats—to function at a high level. High school athletes often focus only on "eating more," but the quality of that fuel determines how the body handles the stress that comes with pursuing one’s athletic potential. Proteins serve as the building blocks for muscle repair, while carbohydrates act as the primary fuel source for high-intensity movement. Without enough carbohydrates, the body begins to break down hard-earned muscle just to find energy. This is why many athletes have such a challenging time putting on muscle mass. Athletes who maintain an intentional balance of these nutrients maintain higher power outputs, recover faster between sessions, and have the energy to consistently perform at their highest level.

Beyond the above macronutrients, micronutrients (vitamins and minerals) play a vital role in the health of an athlete, as well as all the processes that happen at the cellular level. While they do not provide energy directly, they are essential for bone health, oxygen transport, and keeping the immune system strong. A deficiency in micronutrients can lead to fatigue, a decrease in coordination and detrimental reductions in recovery from the stress of training and competition. For athletes with college aspirations, mastering nutrition habits plays a critical role in not only fueling, but recovering as well in order to continue performing at a high level. 

Pillar III - Mental Performance

An athlete's ability to practice, develop, and apply mental skills is often what separates them from being an athlete who has the potential, to becoming one who actually produced results when the game is on the line. At the elite level, mental performance is built on the ability to "Control the Controllables." This means focusing entirely on their own preparation and effort. By narrowing their focus to what they can actually influence, athletes avoid the distractions that often lead to mistakes during high-stakes moments.

True elite performers go a step beyond being "resilient" or "tough"—they strive to be "Antifragile." While a resilient athlete can withstand stress, an antifragile athlete actually grows and gets better because of the pressure. This mindset allows a player to stay focused in the moment, rather than dwelling on a previous error. Instead of viewing a mistake as a failure, the antifragile mind treats it as an opportunity to learn,  reflect and adjust their technique in real-time, and get back to the task at hand without losing their emotional composure.

Studies in sport psychology show that athletes who use these structured mental routines can maintain their technique under stress much better than those who rely on how they feel during training and competition. Coaches want athletes who are stable, reliable, and capable of learning and adjusting in all different scenarios. Training the mind ensures that an athlete’s physical talent is never wasted by a lack of focus or an inability to integrate critical mental skills into their performance.

In Summary

At the end of the day, athletics are a medium to develop high-quality human beings. Athletes should take pride in portraying themselves as people of high character who can become an asset not only for a collegiate program, but for the institution as a whole.

To wrap up what high school athletes can do in order to bridge the gap between their high school career and collegiate recruitment, an athlete requires a roadmap that accounts for every variable of the performance equation. This is exactly why we developed The Premier Athletic Development System. Our system consists of The Premier Athlete Blueprint, The Premier Nutrition Blueprint, and The H.A.R.D. Athlete Blueprint, all of which provide specific protocols in the areas of strength and conditioning, performance nutrition and mental performance development. By implementing this system, athletes can ensure their athletic performance is not left to chance, and can trust that with the right focus and intention, it will guide them in their pursuit and achievement of their true athletic potential. 

If you are interested in taking advantage of all that The Premier Athletic Development System has to offer, you can learn more by clicking this link: https://www.premierathleticdevelopment.com/the-premier-athlete-system. 

We also offer remote training programs for athletes looking for a calculated system to enhance their athletic performance. Our training programs can be reviewed at this link https://www.premierathleticdevelopment.com/remote-training.