COACHING OFF THE FIELD
Every athlete is different, so there’s no one-size-fits-all training
program—what may work well for one athlete may be too intense
for another. Plummer recommends that coaches help athletes
develop a carefully planned training regimen offering varied
intensity and adequate rest time.
“Coaches should emphasize proper form during exercises, and
athletes should be able to perform each exercise with little to no
weight before weight is added,” she said.
A FEW MORE TIPS COACHES CAN USE
TO HELP REDUCE INJURIES:
• Have an adult who knows proper lifting technique supervise all
youth training programs
• Limit high-intensity training to 2-3 days per week
• Schedule at least one day off between high-intensity sessions
for adequate recovery
HOW DOES PLAYING MULTIPLE
SPORTS= REST?
It’s a good idea for young athletes to play multiple sports, if they
want to. “When you play a different sport, you use different sets
of muscles and rest the muscles from the previous sport,” Fuller
said.
For example, a basketball player who plays baseball or softball in
the spring uses more upper body muscles, giving the lower body
muscles a break. It also provides a mental “rest.” “The practices
are different, game situations challenge different movements and
thought processes and the intensity levels are different,” Fuller
said.
Look for training programs that involve the entire body and
focus on sport-specific muscles. “If kids are going to play
extended seasons, they must be on some kind of off-season
training program,” Fuller said. “There is too much wear and
tear to play and not prepare through a strength, flexibility and
dynamic movement routine.”
HOW MUCH TIME OFF?
Athletes who don’t rest and train properly during the offseason increase their risk for injury and burnout. Mark Fuller,
sports trainer and former Auburn University pitching coach,
recommends taking at least two months during the year where
the primary muscles used for a sport are shut down.
Overhead athletes should avoid throwing a baseball, swinging a
racket or spiking a volleyball for eight weeks. Likewise, running
and full-body contact athletes should allow the same amount of
time for their primary muscle groups to rest.
“Although 62 percent of organized
sports-related injuries occur during
practice, one-third of parents do not
have their children take the same safety
precautions at practice that they would during
a game.”
—stopsportsinjuries.org
BEWARE OF BURNOUT
Parents should be aware of how often and how intensely their
teen is training. Specializing in one sport also can increase the
risk of burnout.
“Listen to your kids. Parents, above everyone else, need to
evaluate what is planned before saying ‘yes’ to the team. If the
schedule looks ‘crazy’ it’s OK to say NO,” Fuller said. “Once you
agree to play, it’s hard to change course.”
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ASK THESE QUESTIONS BEFORE YOUR TEEN COMMITS:
• How long are practices?
• How many practices are scheduled?
• How many tournaments are scheduled?
• Does the team have a break with no practice/competition
scheduled?
Most importantly, parents should avoid putting unnecessary
pressure on their teens. Don’t over- emphasize winning.
“Tell them you love them, a