Puberty brings physical changes that might temporarily affect your game. But don’t go from player to spectator! Just change your strategy.

“I have a killer volleyball serve, but I also have killer cramps. Ugh.”
Cramps can really cramp your style. But did you know that exercise can help alleviate cramps? Before hitting the court, talk to your mom or doctor about over-the-counter meds like ibuprofen and acetaminophen, which are known to take the edge off the pain. A heating pad or hot water bottle can help too. If your cramps are unbearable, be honest with yourself and your coach -- you won’t be much of an asset if you’re in excruciating pain.

“Help! My boobs seem to be running their own race during track and field.”
It’s hard to focus on mastering your 100-meter sprint when your boobs are bouncing. A good sports bra is crucial, as breast tissue is sensitive -- especially during puberty. A sports bra not only keeps breasts contained, but it also provides coverage to shake self-consciousness. Enlist the help of your mom or big sis, and get measured at a professional fitting. A wrong-size bra can be more distracting than going braless.

“My swim meet is next week, and my period is due. Will I be able to compete?”
In some sports, using a tampon versus a pad is a personal decision. Many maxi-pads now come in slender versions, and some have “wings” that secure them to undies. But swimmers have no choice: Fact is, if you’re not willing to use a tampon, you won’t be swimming in the meet. It’s also difficult for dancers, skaters and cheerleaders to wear pads -- hello, leotards! If you’ve never used a tampon, simple instructions are included in the box to get you started. Or run the issue by your mom, aunt, school nurse or gynecologist.

“My gymnastics floor routine has been tripping me up ever since a growth spurt.”
When you grow several inches in a short time, it can throw you off. And because your limbs grow faster than your trunk, it’s not unusual to feel like you’re losing a little coordination. Weight gain is also a very normal part of growing up, so don’t freak if you’re a bit thicker in your upper arms, thighs, hips and back. If this is you, embrace your new curviness!

Need a little help on how to, un-complicate “The Date”? Even if you don’t feel quite ready yet for your first date … you can tuck this stuff away for later.

“I’ve had lots of crushes but never a boyfriend. Is that normal?”
Maybe you’re still a little uncomfortable with the idea of going out with a boy, perhaps your parents won’t allow it, or it just so happens you haven’t been asked out on a date yet. Whatever the deal, there’s no “normal” age to start dating. If you think everybody is doing it, not so! It’s far better to wait until you and your parents have full confidence that it’s the right time. For now, you could hang out with boys and girls in groups. Why rush it?

“My crush asked me to the school dance, and my parents said I can go! What should I expect from my first date?”
You’ll probably have a much more pleasant date if you don’t have any expectations other than to be treated with respect. Once you’re out, just chat him up like you would a bud. This is simply a chance to get to know each other a little better. Sure, he’s cute and all -- but maybe you’ll figure out you two are better off keeping it in the friend zone. Or you could find you’re ready for an official boyfriend. Either way, dating isn’t nearly as nerve-racking as final exams so just relax and have fun.

“Shouldn’t I pretend to be into the same stuff he’s into so he’ll really like me?”
No! Don’t fake it. If you really are into what he likes, then sure, say so. Otherwise, it’s totally OK to have different interests, so be who you are. That said, it’s also fine to learn more about what gets him stoked if you have a genuine desire to do so. (e.g., “No, I’ve never played that video game, but maybe you could teach me!”) And never sell yourself short. Go right ahead and take his character down if it turns out you’re a natural at virtual martial arts. If a guy is intimidated by your strengths, that’s too bad for him.

How far would you go to have others think you’re cool? Would you steal from a store? Pull a cruel prank on a teacher? If you’d take risks and behave in ways you normally wouldn’t just to follow the pack, that’s caving in to peer pressure.

What’s the Big Deal?
You’ve heard the term “peer pressure” since third grade. Before you even understood exactly what it meant, you knew it was some force that had a profound impact on your well-being. Peer pressure is the influence your “friends” exert on you, and recent reports blame it for everything from body piercings to school shootings.

Not all peer pressure is negative. The people you hang out with shape your personality. Girls who have a supportive network of friends are less likely to suffer from depression. If your friends play sports, eat right, do well in school and are involved in community service, chances are, so will you. If they don’t smoke or do drugs, chances are, neither will you.

Combating Mean Girls
In-your-face peer pressure can cause even the strongest teens to consider risky behavior. More than 70 percent of girls in a recent survey said they’ve seen clique members act mean toward outsiders. Whether you’re tempted (“Come on, it’ll be fun ... we’ll never get caught.”), taunted (“What's the matter, your mommy says you can’t go?”) or threatened (“If you were really our friend, you’d come with us.”), there are ways to handle the pressure:

• Ask lots of questions The answers will help you determine the level of risk involved and will also put the other person on the defensive, which places you in a position of power.
• Consider the consequences Getting grounded? School detention? Your conscience? Contrary to what they're telling you, everyone is not “doing it” (no matter what it is).
• Practice saying no When you have to say it, don’t trip up. The more certain you are of your no, the less people will bother you.
• Get away from the pressure zone If you know what's about to happen -- maybe a conversation bad-mouthing a friend of yours or an invitation to a place you're not comfortable going to -- make a quick exit.
• Be your own best friend There is no feeling greater than standing up for yourself and learning to be your own person. True friends like you for who you are, not for who they want you to be.

Do your parents expect you to work hard, study harder, dress a certain way? Do they think they can even pick your friends? Negotiating with your parents to loosen up a little is a skill, so here, we show you how to take the pressure off.

“How Can I Get Them to Listen to Me?”
There’s nothing wrong with disagreeing with your parents. In fact, it’s a necessary part of establishing yourself as a separate and unique person. Rather than criticizing their position, let them know how you feel. If you can’t seem to get your point across by talking to them, try writing a note or email. Giving them time to process what you have to say could make all the difference.

“My Parents Are Way More Lenient With My Brother”
We won’t argue the notion that many parents keep a tighter rein on daughters than sons. Maybe it’s because girls are more often victims of abuse or are more likely to experience depression. So make sure your parents know you understand the dangers. Listen to their reasoning … and compromise.

“Why Won’t They Let Me Make My Own Choices?”
Even if you don’t quite buy that their fears are legitimate, the best way to get your parents to be less protective is to ask them for a chance to show that you are responsible and can make smart decisions. Assure them you will ask for help if you’re ever unsure about what to do. Show maturity by letting them know you respect their advice and guidance.

“I Don’t Want to Constantly Be Under Their Watch!”
If you want your folks to let you, say, go to the mall with your friends, you should be familiar with the following safety precautions:

1. Never talk to strangers -- no matter how cute they look or nice they seem.

2. Always have at least $10 in cash on you and don’t spend it on candy -- this is “in case of emergency” money.

3. Be sure your cell phone is charged. No cellie? Have change for a pay phone.

4. Choose a time and spot to get picked up, and be punctual! If your parents pull up to the mall entrance, and you’re not there on
time? Well, game over.

Yes, we hope you love yourself exactly the way you are right now. But life is about continuously growing and evolving, and what better time than the new year to make positive changes?

“I’ve been wearing my hair the same way since I was 5.”
Ponytails and headbands are great, but could it be time to update your do? Cropped pixies and bobs are expected to be popular in 2010 if you’ll let your stylist go scissor-happy. (C’mon, be brave!) If you’re adamantly against short hair, go shoulder length but play with it: buns or low ponies, curly or straight, middle or side part.

“I have OK clothes, but I don’t really have a style.”
So, you throw on a pair of jeans and a T-shirt most days? Great, but put a little personality into your look! You can really punch it up with accessories. Take a fashion trend -- hats, shawls and denim jackets are hot this season -- and make it your own by adding, say, that punk-rock pin you keep stuck to your bedside lampshade. Stylin’!

“I’m so sick of the drama between me and my friends.”
If you and the BFFs consistently have conflicts, remember: You can’t change their behavior, but you can change your own. So, take an honest look at your actions and promise yourself three things:

1.    “I will not put my friends down.”

2.    “If it’s not my biz, I’ll stay out of it.”

3.    “I won’t hold grudges.”

Follow these rules, and your relationships should improve.

“My grades aren’t too bad, but I know I could do better.”
If you know you’re not doing your best work, then you’re not trying hard enough. It’s one thing if you’re giving it your absolute all and still only coming out average, and that’s OK. But if you’re just getting by when you know you could be even slightly better? Crack the books. If you need a little boost, ask your teacher for some pointers.

“I just wish my parents would get off my back.”
Sometimes it seems the parentals are pushing you too hard, and the very next sec, they’re reining you in. Yeah, we know. Your best bet? Demonstrate maturity. Show them you’re responsible by coming home at curfew, keeping up with schoolwork and doing chores without being asked. We can almost guarantee this will keep them off your case -- and maybe even give you bargaining power for negotiating extra privileges!