Preparing for the Upcoming Season as a Coach

Many sports are beginning to start preparations for the upcoming fall and winter seasons.  Depending on your role in sports be it coach, athletes, or parent how you prepare for the season will differ.  In a three part series we will discuss some of the keys to preparing for the season so that everyone can find success. 

For many coaches there is no off season or down time. Once the season ends they are going over how to improve for next year.  By half way through they are ordering supplies, uniforms and planning their practice and game schedule.  All of this may seem very easy and very routine after a couple of years of coaching, but complacency can be one of the greatest threats to safety. 

When ordering supplies it is important to take into account any changes in equipment policy and regulation.  Equipment manufacturers are great for making something new and improved, however does that new and improved model meet your league and governing body regulations?  Are the new improvements actually for the better or will they cause more harm to your athletes?  Did they remove padding to make the item lighter, leaving your athletes more prone to injury?  These are some of the questions that need to be asked to either your equipment manager or equipment representative.

Another aspect of ordering supplies is restocking your first aid and medical kit.  Replacing all used and expired items.  Keeping your first aid kit up to date with appropriate supplies to your sport and personal qualifications, is a major step in your risk management program.  

Scheduling practices and games is very time consuming and at times very frustrating.  Keeping a good practice to game ratio is very important to avoid physical and mental development and to promote proper skill acquisition.  A minimum ratio of 2:1 would be nice.  For those coaching/teaching sports that do not involve games, keeping the number of hours of practice down is equally as important.  Look at the schedule from a monthly and yearly perspective as this will give you a better indication of what is actually going on, not just a week to week basis.  

As a coach/instructor preparing your athletes for all aspects of life, not just the given sport is the greatest task you will be given.  Mike Babcock has said it is a "great opportunity to make a difference", he is truly right.  You may not realize that not matter the age, you will be an influence on your athletes.  Being prepared to instil life skills and educate them on basics other than sports skills and tactics, will help you create better all round athletes, both on the playing surface and in life.  

I have met many coaches who feel they need to be an expert at everything and be able to do it all.  As the coach you are the captain of the ship.  You need to ensure you have everything taken care of to guide your ship straight.  Being prepared before the season starts will set you on the right course, but no matter what you will face some turbulent seas and need to adjust course.  Having a group of experts to help you right the course will set you apart from the rest. 

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Preseason Anxiety

It is the first day of tryouts, your hands are sweaty, you feel queasy and if the coach looks at you and then their clipboard one more time you are pretty sure you might burst into flames.  Everyone else seems to be understanding the drill perfectly, why does it feel like you have two left feet.

Tryouts and preseason can be a stressful time for everyone no matter their age or competitive level.  Some stress is normal, it is what helps drive us.  When stress becomes too much the body starts to react negativity. The body responds to anxiety mentally, physically and behaviorally.  Being aware of the symptoms both as an athlete and parent and coach is key to starting how to deal with anxiety.

Here are the symptoms of anxiety

Cognitive
Indecision, sense of confusion, feeling heavy, negative thoughts, poor concentration, irritability, fear, forgetfulness, loss of confidence, images of failure, defeatist self-talk, feeling rushed, feeling weak, constant dissatisfaction, unable to take instructions, and thoughts of avoidance.

Physical
Increased blood pressure, pounding heart, increased respiration rate, sweating, clammy hands and feet, butterflies in the stomach, adrenaline surge, dry mouth, need to urinate, muscular tension, tightness in neck and shoulders, trembling, blushing, distorted vision, twitching, yawning, voice distortion, nausea, vomiting, diarrhea, loss of appetite, sleeplessness, and loss of libido.

Behavioral
Biting fingernails, lethargic movements, inhibited posture, playing safe, going through the motions, introversion, uncharacteristic displays of extroversion, uncharacteristic displays of aggression, avoiding eye contact, covering face with hand, incessant talking, pacing up and down.

All of these can greatly effect performance.

There are some common ways to deal with anxiety to keep you performing at your best.

1. Progressive Muscular Relaxation is the process of moving from one area of the body to another creating and releasing tension.  It is important to start by keeping your breath shallow and steady.  Start with your hands and fingers and work your way up to the head and then down through the torso and into the legs ending with your feet and toes. This technique does take some time to master so practice it before using it during a sporting event.

2. Relaxing Place is a more advanced version of finding your happy place.  The good thing about this technique is that you do not need to be lying or sitting down.  The location you visualize can be real or imaginary but must convey strong sensations of relaxation.  Take a few deep breaths and let the noises of your immediate surroundings fade away.  Start to visualize your relaxing place and let your body relax as you place yourself there.

3. Five Breath Technique removes tension and clears your mind of what is causing your anxiety.  You can use it at any time or during any situation.  It involves taking five deep breaths and relaxing a part of your body during each as you exhale.  During breath one relax your face and neck, breath two relax your shoulders and arms.  When exhaling breath three let the tension release from your chest, abdomen and back.  Breath four relaxes your legs and feet and breath five is a final relaxation of the whole body.

Learning to deal with anxiety from sport is important in forging your path of success.  These techniques can be used throughout the season and off season to put yourself in a relaxed state for competition and training.  It is important to note that if using these skills during a competition not to get too relaxed as you need to keep some level of alertness to perform.

Pre-Season Nutrition

Proper nutrition during tryouts might not be what helps you make the team or prevent injury but poor nutrition can hinder your chances of success.  During tryouts the physical demands being put on the body are greater than normal.  Typically there are more sessions at a greater intensity than during the season, the body is going to need proper fuel to compete at its maximum potential.  

You can not start eating right the night before and expect everything to work out great.  As with physical conditioning, you need to start fueling your body properly long before you step on the field for the start of the season.  When searching for an ideal diet to use for both athletics and everyday life follow the Canada Food Guide. Fill your plate with fresh fruits and vegetables, whole grains and lean meats.  Milk products can work great post activity though typically not recommend prior to activity as they can unsettle the stomach once activity commences.   Athletes need to consume all three of the major macro-nutrients; carbohydrates, protein and fat to fuel the body properly as well as providing it with the proper nutrients for growth and development.  The body uses carbohydrates to create the energy needed for physical and mental activity, eliminating them is very counter productive for any athlete.  

A common question that is asked by coaches, parents and athletes is "when should I eat prior to my event?". It is not a cut and dry answer as every person has their own perfect balance as to when and how much they need to eat prior to activity.  A general rule of thumb is that as the younger an athlete is the closer to start time they should eat.  Their metabolism is faster and will use up the energy gained from eating quicker.  As we age our metabolism slows down, instead of eating a big meal a few hours before the game, the larger meal may need to consumed quite a few hours before with a small easily digestible snack closer to game time.  During pre-season and tryouts there are typically multiple sessions in one day making it hard to find time to eat a good healthy meal and allow the body to digest it.  Eating smaller meals that are easily digestible will give you the energy to compete but not weigh you down or cause cramps. 

Prior to your sessions eat low or medium glycemic index (GI) foods such as fruits and vegetables or beans.  Your body needs carbohydrates to be active so having a bowl of granola or oatmeal, with nuts and fruits would be ideal, a non dairy based shake full of fruits and veggies is an easy digestible option.  Post activity you need to provide your body with both carbohydrates and protein, depending on how long until your next session will decide on the size of the meal.  Protein shakes made with fruits and vegetables are great at this time, just be careful of the amount of dairy you are having.  A couple of other great meals would be a peanut butter sandwich and fruit or a bagel with a lean meat, wild salmon would be a great choice, with either spinach, sprouts or kale. Always drink water to stay hydrated, you can see our previous post on the importance of hydration. You might have heard that chocolate milk is a great post exercise drink, it is as it provides you with carbohydrates, protein, and two major electrolytes; sodium and potassium to help the body rebuild and refuel. Compare other beverages to chocolate milk to see how they stack up.

As tempting as it may be to go through the drive thru for a quick meal DON"T. Fast foods will not provide your body with the nutrients it needs, as well as there is a decrease in blood flow through the arteries and veins due to the vessels constricting.  When you will ask your muscles and heart to react to the physical demands you are going to put them through, they will not be receiving the necessary blood flow to do what you ask.  You will feel lethargic and unable to perform at your best.

Take a little time to plan your meals during this hectic time of the year.  You will enjoy the benefits of providing your body with the food it needs to perform at its best. 

Teach an Athlete to Drink

It amazes me that no matter the experience or level of competition that an athlete competes at you still must remind them to hydrate.  Proper hydration is one of the key components in athletic performance.  Dehydration not only effects the body physically but those physical side effects will effect you mentally as well.  Hydration does not start when you step into the dressing room or at the first water break, it is a continual ongoing process.  Think of your body as dam.  You need a water source coming in, a place for it to rest and somewhere for it to go.  The water you consume is like the river flowing into the dam, your body is the the reservoir, and the river flowing out is the water you lose through sweat and urination.  How well do the muscles work if they are not lubricated?  How will they receive the nutrients they need to perform?  Water is used throughout our bodies, we need make sure it has an ample supply.

If you are able carry a water bottle with you so that you can hydrate throughout the day. A 120 pound person should consume 8 - 8oz glasses of water each day if they have not exercised.  For every hour of exercise you should consume 16 oz or 2 cups of water.  It is important to hydrate before, during and after activity.  A good rule of thumb for during activity is to drink 1 to 1.5 tablespoons every 15-20 minutes. Continue to replenish after activity, for athletes who are losing excessive amounts of water replenish with the amount of weight lost during activity.  Yes, chocolate milk is a great post activity drink to help replenish liquid, protein and carbohydrates, I still recommend drinking water on top of that.

For coaches, parents, and trainers be on the lookout for the following as they are signs and symptoms of mild dehydration:

• Dry, sticky mouth

• Sleepiness or tiredness — children are likely to be less active than usual

• Thirst - dulled with activity

• Urine that is yellow or gold in colour

• Decreased urine output — eight hours or more without urination for older children and teens

• Few or no tears when crying

• Dry skin

• Headache

• Constipation

• Dizziness or lightheadedness

• Decreased mental awareness

Learning how to hydrate is an something that all coaches, parents, trainers and athletes must do to keep the body performing at its peak.  Your body is 60% water and requires it for many body processes.  Replenish your stores with glorious water.  Sport drinks should not be used by children and only in certain circumstances by adult athletes.  No one should be consuming energy drinks at all and definitely not as a means to hydrate.  As a coach schedule water breaks no more than 20 minutes apart and encourage your athletes to drink.  Parents should check with your children's schools to see if they can carry a water bottle with them, it is amazing how often they will take sips if it is sitting right there.  Athletes, it comes down to you, if you want to succeed you need to provide your body with its major nutrient, so grab a bottle of water and good luck in achieving your goals.