Coaching Point #3

We are all very aware of the importance of warming up, i.e., stretching in particular. As a team, and as individuals, we emphasize the importance of stretching before and early on in practice sessions. We emphasize stretching several basic muscle groups, including calves, groin, quadriceps, and back. We also try to condition the boys to understand that loosening up arm, neck, and stomach muscles helps, since quality running, jumping, and movement uses virtually every major body muscle.

The importance of warming up before and during stretching cannot be overemphasized. Study after study shows that the best way to avoid unnecessary muscle injury is to warm the muscles slowly at the beginning of a practice–for example, using a non-stressful game–and immediately follow with stretching. Stretching should also be integrated into the practices throughout the training period. Once muscles are slightly warm, they begin to exhibit more flexibility, allowing for better stretching and lessening the likelihood of injury. This does not mean that stretching before games or practices is bad. Some stretching, no matter when, is better than none.

One of the most overlooked aspects of stretching and injury prevention is the cool down. Practice time is so precious, we often have little time at the end of a practice. You may have noticed that we bring the boys together at the end of a practice to discuss important matters. When they are gathered as such, we strongly encourage, and will begin the mandate, cool down stretching. Why? Several reasons.

First, not stretching at the end of a practice loses a great opportunity to increase flexibility. With muscles fully warmed, stretching at the end of a practice presents the best opportunity to limber up. Second, by stretching at the end of a practice (especially early on in the season), the muscles are aided in relaxation. This can often prevent or reduce the soreness that sometimes follows a good workout (parents should try this, too!). The next day is much nicer when 10 minutes of cool down stretching occurs.

An additional, important point about cool down is the need to hydrate at the end of practice. Current wisdom is that the body should be re-hydrated fully within 90 minutes of the workout’s conclusion. What better time than a team cool down session? And let’s not overlook the team aspect of a cool down period. We are all leading very busy lives, and we often inject our own scheduling nightmares into our children’s lives. The physical benefits of a cool down period has added psychological benefits as well, as everyone catches their mental breath at the same time as they catch their physical breath.