1. 2017 Track and field
Helpful tips and hints

2. Stretching

3. Why is stretching important and how should we do it?
Stretching is important because it:
Prevents injuries
i.e. IT band syndrome, hamstring and quad strains
Improves flexibility
Before Practice:
Dynamic warm up
Get body warm and muscles loose and ready to work
After Practice
Static stretching
Hold each stretch for 20 seconds, repeat times for each stretch
Balanced front and back

4. Hydration

5. Why is hydration important?
Required for various body processes
Lubricates joints
Controls body temperature
Can help prevent injury/illness
Heat related illnesses

6. What’s the best way to stay hydrated?
Drink early and often
Drink water all day long
Drink about 8 oz every 15 minutes during practice
Drink after practice
YOU SHOULD BE DRINKING WATER ALL DAY LONG
Weigh yourself
Every pound lost during practice = 2 cups of water
Water vs. sports drinks
Water during the day
Sports drinks are best during and after practices/meets
Don’t drink them too often – they are just sugary drinks!

7. How can I tell if I’m dehydrated?
You can lose 2% of your body weight before you feel thirsty (remember to drink early and often)
Dizzy, fatigued, light headed
If you feel that way, say something and take a break!!
DO NOT GET DEHYDRATED AND PASS OUT. I will have to do paperwork and I will be very mad.

8. Nutrition

10. Why is nutrition important for sports?
Provides energy
Builds muscle
Builds strong musculoskeletal system and immune system
Prevents injury

11. Nutrition tips Eat healthy!! Avoid the fast food whenever possible
Bring a carb-loaded snack for after school/before practice. Your body will thank you for the extra energy
Bring a protein-packed snack to eat immediately after practice/races
Eat healthy snacks during the day- at school and at meets
Eat a large meal about 2 hours before exercise/competition begins, and stick to small snacks afterwards
Don’t try new foods on a race day
YOU ARE WHAT YOU EAT

12. When should I eat? Breakfast Lunch After school snack After practice
Healthy
High protein
Lunch
Biggest meal of the day
After school snack
Healthy carbs
After practice
Protein immediately after practice
At meets
All day long!!
Big meal about 2 hours before start of meet/event
Small snack about 30 minutes before event

13. Snacks for practice and meets
Fruits and veggies
Sandwiches
Protein bars
Milk or juice
Smoothies
Cheese and crackers

14. Other important topics

15. The importance of Sleep and rest
Sleep and rest allow your body to repair muscles, store energy, and heal minor injuries
It is imperative for high level athletes to get lots of rest!
You should get 7-9 hours of sleep each night for optimum performance
Time management is key!

16. The importance of Footwear
Running shoes are made to last about 500 miles
After that point they should be replaced
Spikes will last longer if they are used sparingly
Poor/old footwear leads to shin splints, foot pain, ankle pain, knee pain, hip pain, and back pain
*** Buy new running shoes every season (at minimum)
NOT ALL SHOES ARE CREATED EQUAL - Go to a running store (i.e. Fun and Run) and have your feet and gait analyzed to find the best shoes for your foot type

17. Bring weather appropriate clothing!!
Bring layers!!
You can remove layers if you get hot
As soon as you are done practicing, and in between events at meets you should be covered up with sweats/long sleeves to keep muscles warm
Have a spare pair of shoes
Rain gear and wind gear are a must
GLOVES!!

18. Report injuries
Report injuries to me early and they will be easier to take care of and keep from getting worse!
Learn the difference between SORENESS and PAIN – you should be sore every single day for the rest of the season
If you do the things listed earlier you will be able to prevent many injuries!
(pole vaulters must have a concussion test before they can practice!)

19. questions Ask them now Come to the athletic training room anytime
Ask older/experienced athletes for advice