Nov 17, 2015 | dvaughan | 867 views
Managing Fatigue at a Weekend Tournament
Managing Fatigue at a Weekend Tournament
By Randy Goodman (@RGSportsPhysio)
Ideally by the end of the weekend, your team is in the finals and bringing home the hardware but if not, how did you ensure the weekend is still fun and successful? It is important to realize the physical strain we ask of the players and help them learn about recovery and fuel so the whole weekend is enjoyable.
Plan ahead. It is important to look at the weekend prior to it happening. Ask yourself, what time are the games and when are the major breaks? Now you can plan for team activities, team meals, and rest times effectively. Plan warm-up and cool down times so they just become part of the “at the rink” time.RestRemember that growing kids need 8-10 hours of sleep to stay healthy and perform well. If they end up short changed on sleep one evening due to travel, try to schedule a rest hour in the middle of the day between games. It is also unrealistic for kids to get back to the hotel and instantly fall asleep at night. Give them some time to hang out with their buddies, then impose some quiet time in their rooms for about 30 minutes before lights out. This will help slow down their minds before they need to sleep and improve their sleep quality.
Fuel. As we all know, it is harder to eat healthy on the road than it is at home. So as adults we need to help kids eat well while they are at a tournament. Ensure they are up early and have time to eat a good breakfast prior to their first game. This will help them be awake and fueled at puck drop. Remember, don't forget to hydrate as well!
Recovery. Do you notice how the pro’s are riding exercise bikes after the game. This is to help them clear some of the by-products from the muscles, such as lactic acid, based on the anaerobic exercise of hockey. Light aerobic activity after the game helps your muscles recover and get ready for the next game. You don’t need to bring a bunch of bikes with you! A light jog for 5-10 minutes will do the trick as part of the post-game cool down along with stretching.
Get out of the rink. Those long days in a rink can give anyone a headache. Make sure your team takes advantage of a bigger gap in the schedule to give your kids a mental break. This can be as simple as going back to the hotel for a rest or a planned team outing in the evening to encourage team bonding. Our suggestion is the “pool time” in the hotel be planned for once the day is finished. It will help wear them out so they sleep better without interfering with performance.With a well planned schedule keeping these things in mind, your team will have a great weekend and some energy left in the tank to finish the third period of the championship game!