Injury rates are about 1% under age 12 and 8% in high school. Older players sustain more severe injuries and girls tend to be injured more often than boys. Most injuries are caused by illegal play, poor field conditions, or incorrect heading.
Most injuries are sprains and strains; of these, the most common are ankle injuries, followed by knee injuries. In the knee sprains of the MCL or ACL and menical (knee cartilage) injuries is the most common.
Injuries can be prevented if players wear shin guards, adequately warm up, and follow rules of play. *(Your Sports Injury by: Thomas M. Howard, Garry WK Ho, MD, and Josh Lewis, MD)*
Coming in September, I will have the video of the dynamic warm up that I use for the defending State Champs from Father Judge.
Tuesday, August 31, 2010
Sunday, August 29, 2010
Thursday, August 26, 2010
Performance Training
Athletes who do not refuel and rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day
-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later
-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet
-Sports drinks are an ideal way for athletes to rehydrate during and after exercise
Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar
-Recovery Foods
-Sports drinks
-Granola, energy or breakfast bars
-Bagels w/ peanut butter
-Sub sandwichs
-Crackers & cheese
-Burritos
-Fresh fruit, apples, bananas, oranges, grapes
-Chocolate milk
-Animal crackers
-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later
-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet
-Sports drinks are an ideal way for athletes to rehydrate during and after exercise
Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar
-Recovery Foods
-Sports drinks
-Granola, energy or breakfast bars
-Bagels w/ peanut butter
-Sub sandwichs
-Crackers & cheese
-Burritos
-Fresh fruit, apples, bananas, oranges, grapes
-Chocolate milk
-Animal crackers
Thursday, August 19, 2010
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