7
HELP YOUR ATHLETES GET FIT
Even people who are new to coaching recognize the need for athletes to be
fit in order to play the game. In fact, it may be one of the first things you try
to do. However, getting athletes fit isn't just a matter of making them work
until they drop from fatigue. Fitness development needs to be age
(developmentally) appropriate, progressive and should not predispose the
athlete to injury.
Here is a list of some basic do's and don't's for getting your athletes fit.
Do:
Progress gradually over the season. Start with lower intensity, lower duration activities and work up over time.
Build endurance first before introducing higher intensity activities (run continuously before sprinting).
Put the fitness part of practice near the end after they have tried to learn new skills. It's more difficult to learn skills when fatigued.
Always include a warm-up (see above ).
Monitor athletes and reduce or stop activity as they become fatigued.
Provide plenty of cool water--particularly if the activity is intense or if it is hot and humid.
Scale back intensity in hot, humid weather.
Always have a 'cool-down' period at the end of practice (see the earlier section).
Don't:
Don't ask athletes to perform extreme stretches, hyperextensions or rotations, e.g., neck bridges, hurdle stretch.
Don't ask developing athletes to do strengthening activities that require them to lift or support more than their body weight.
Don't ask developing athletes to perform high intensity activities such as repeated wind sprints.
Don't deny your athletes water and rest breaks.
Don't sacrifice skill development for fitness training if you see your athletes only once or twice a week. You may be better off teaching technique and fundamentals of the game.
Coaching Basics
by Lorne Adams, February 2000
Creation of this document supported by the Sport Alliance of Ontario and the
Ontario Ministry of Citizenship, Culture and Recreation.
This document may be reproduced with credit to the author, Sport Alliance of
Ontario, and Ontario Ministry of Citizenship, Culture and Recreation.