Warm-up - 5 - 10 minutes of general activity before stretching (light sweat)
Stretching - to aid contraction and improve flexibility
(a) warm-up prior to stretching
(b) stretch before and after exercise
(c) stretch alternative muscle groups
(d) stretch gently and slowly - hold for 15-20 seconds
(e) breathing should be slow and easy whilst stretching
Cool-downs - to assist recovery and eliminate muscle soreness
(a) 5 minutes of light activity
(b) comprehensive stretching
Injuries often occur when an athlete is fatigued. An adequate level of fitness will help prevent injuries.
Many of the rules of sport are specifically designed to create a safe playing environment. Coaches should continuously reinforce the importance of good sportsmanship and fair play.
Post padding, maintenance and condition of pitch, ground, gym floor - adequate distance between boundary line and fences/spectators.
reduce incidence and severity of concussion
(Aust. Football, Basketball, Hockey, Rugby & Soccer)
eye protection for
(Squash , Badminton & Swimming)
helmet, pads, protector & gloves for
Fluid Replacement - Athletes who are unfit or overweight are more susceptible to heat illness. Coaches should be familiar with the symptoms of heat stress such as -
Regular fluid intake reduces risk of heat illness and helps maintain physical and mental performance
Therefore drink before you are thirsty
The following quantities of water are advisable - 45 mins. before event - 1- 2 glasses of water
During event - 1 glass of water every 15 mins.
After event - water should be consumed regularly to replace fluid loss (Amounts will depend on the weather conditions)
Cold - In the extreme it can be life-threatening. However, it commonly causes injuries by cooling warm muscles. Coaches need to be aware of length of breaks-
Returning to play too early can make the athlete susceptible to further injury.
During illness the athlete's body is particularly vulnerable - the risk of damage to tissues or organs being very high.
NB. Age, Size, Strength & Skill need to be considered - Coaches may need to use their initiative.
Sports First Aid Activity
There is provision for:
Scotch College: ABN 86 852 826 445 ACN 005 650 395 CRICOS 00624A (Commonwealth Register of Institutions and Courses for Overseas Students)