1/ Warm Up and Stretching
– Warm up to loosen your joints, awaken your nervous system, heighten your awareness and prepare your muscles for quick action. Start with an easy cardiovascular workout to raise your body temperature and heart rate.
– Stretching improves flexibility, which allows your joints to move through their full range of motion and it lengthens muscles while it increases blood flow and muscle temperature.
Adequately Dehydration contributes to fatigue and may make you more susceptible to cramps, heat stress and 2heat stroke.
3/ Wear Proper Protective Gear
Make sure your equipment is correct for your sport, well-fitting and in good condition. Types of equipment include: eyewear, mouth guards, wrist, elbow, knee and shin guards, helmets, tapes, braces and footwear.
4/ Use Proper Form Or Technique
Good form increases efficiency and prevents overuse or injury. Correct techniques and appropriate training helps to improve fitness.
5/ Take Breaks!
You need a rest period during practice and games to reduce injuries and prevent heat illness.
6/ Don’t Overdo It!
Listen to your body and watch for signs of fatigue. Avoid overdoing it, and try to decrease training time and intensity if pain or discomfort develops.
7/ Cool Down
A cool down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension return relationships, prevent venous pooling of blood in the lower extremities and restore physiologic systems close to their baseline.