Are you ready for some football? Preparing for pre-season participation

Making the choice to play youth football, or any sport, requires an understanding of how to prepare. While we trust that the current focus on football safety (physical and emotional) is of paramount concern to players and their families, coaches, teams and institutions, there are measures that a young player should take in order to best prepare both physically and mentally for this sport.

I see many athletes in my practice, from recreational to professional, and I want to guarantee that the passion they feel for their sport is combined with the most methodical training they should undergo in order to participate.

Football pre-season is coming up, and there are several areas in which young players can best ready themselves for both safe and successful play.

Be In Good Shape

The principles of sports conditioning are vital for optimal readiness to play. According to STOP Sports Injuries, “Training in the months prior to the start of a sports season is critical to an athlete’s success, no matter how old or how advanced the athlete. In addition to the physical advantages an athlete will gain, a successful preseason strength and conditioning program prevents short- and long-term injury. A study on preventing adolescent sport injuries, based on a review of 154 clinical papers, concluded that preseason conditioning and education are vital in preventing injuries in youth athletes.”*

In fact, many youth football leagues actually require that all players go through conditioning drills before that can take part in any competition. These drills are designed to get players in the physical and mental shape that the sport demands.

If a player’s coach or team does not provide a pre-season conditioning program (one to do before arriving at the formal pre-season training), make sure to consult an expert to create such a program, and to become acclimated to it in a timely fashion.

Performance Nutrition—Eat to Win

Pre-season is a good time to develop important eating habits, something often overlooked in youth sports. Calorie needs for young, active, growing people are greater than for adults. For youth athletes, especially football players, the calorie count is relatively enormous. The Food and Nutrition Board of the Institute of Medicine’s Estimated Energy Requirements (EER) provide exact information. Based on the board’s calculations, very active 14- to 18-year-old athletes need to consume between 3283 calories to 3804 calories per day. Leaner athletes, those who burn more or who need to gain weight, may require an additional 500-1000 calories/day. It’s often difficult, with fatigue, distraction or lack of developing the habit, to get used to deliberately fueling with this much food, especially when the need for effective hydration is also thrown into the equation. But being conscious of developing the habit will help with maximum fueling.

Finally, in addition to these general tips, do your homework. To whatever degree possible, become a football expert by talking with others, including your teammates and coaches, and by reading, going online and studying the highest level of the game possible. You’ll learn a lot about how to prepare for your own season, and how to put what you learn into practice.

For more information on youth injuries, sports medicine, or to schedule an appointment with Dr. Kripsak, call RWJPE Bridgewater Medical Group at 908-722-0808 or visit his website: http://www.drkripsak.com/