Top 7 Tips For A Pre-season Emergency
Here we are in the midst of another preseason for high school and collegiate sports teams
. Being an athletic trainer and strength and conditioning coach this part of the year creates many wonders for me.
As I look across the field at the individual high school athletes getting themselves ready for double and triple sessions I wonder who is ready for it. I wonder who has been working out all summer, running and lifting weights and eating right. I wonder who will fall due to heat illness. I wonder who will be the first ACL tear of the fall season. I wonder who will be the first one on the first day who will pull themselves out of team running because of a muscle strain or a joint sprain. I wonder if there will be concussions this fall or will I be granted a pass from the athletic trainer gods from above. I wonder who will make it through Preseason and who will get weeded out.
All in all, the majority of things most athletic trainers see during preseason; the hamstring or groin pulls, heat illness, infections due to blisters from brand new cleats not broken-in; the majority of preseason problems can be avoided by doing the right things all summer long and following up to 2-3 weeks before Preseason. How to eat right and drink the right fluids at the right times, increasing flexibility (that not only reduces the chances of muscle injury but also improve power), strength and conditioning that will prepare you for a successful season.
All of this information can be found on the internet if you know where to look and if you know where the information is coming from. Or you can save yourself some time, energy, and money by going to the professionals and learning the exact way of getting yourself ready.
But going to professionals can cost a lot of money, take up a lot of time..which if you are 2-3 weeks out from Preseason you dont have a lot of timeand just trying to find good, quality professionals is next to near impossible..until now..
Preseason Emergency is a program that will help the athlete that only has 2-3 weeks before Preseason starts. The training secrets, tips and techniques shared by the 6-8 strength and conditioning professionals in this program you will not find anywhere else. Here are the top 7 tips from strength & conditioning professionals to help you get ready for preseason:
1.) Establish a flexibility routine that you can follow before and after practices and games. A Dynamic Warmup routine would be ideal for this
2.) Eat 5-6 times a day. Keeps the metabolism going throughout the day so you dont have rollercoaster energy levelsnice and steady throughout the day.
3.) Drink half your bodyweight in ounces of water each day. This way you are guaranteed to be well hydrated without over hydrating which can be deadly.
4.) Break in your cleats 2-3 weeks before preseason starts. Especially if they are brand new cleats you want to make sure they fit good with no back heel slipping or toes sliding within the toe box, both of which will cause blisters.
5.) Keep your feet dry during preseason to avoid blisters. Blisters have a chance of not healing right, especially if you need to run with them day in and day out. One tip that can keep your feet dry throughout preseason is to spray your feet with an anti-presperant. This will keep your feet drying without having to wear 2-3 pairs of socks that you have to stuff into tight fitting cleats. Another way to avoid blisters is the put petroleum jelly on the outside of your sock (target areas are the heel area and the balls of your feet). Yes it will make a mess, but the jelly (like Vasalene, etc) will give you friction reduction which means less chances of blisters to form.
6.) Put in a pinch of sea salt into your water bottlethis pinch of salt will help you to retain water in your body. Another way to maintain hydration even during the hottest parts of the day.
7.) Get outside in the humid weather and run (make sure it is early in the morning or at night when the heat is the lowest for the day). It usually takes 2-3 days to get acclimated to the heat and humidity but DO NOT run in the middle of the day when the sun is at its hottest point. Running in direct heat in the middle of the day is a recipe for heat illness and/or heat exhaustion, both of which can lead you directly to the hospital.
by: CoachBlake
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