Sports Tips!

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  • Stretching is an important part of any sports warm up!
  • You should never stretch cold muscles, some cardiovascular activity should be done before you do your stretches (jogging etc.)
  • It is NOT recommended to do any sprinting before you have stretched your muscles as there would be a risk of doing some damage.
  • After your cardio work you should stretch all the major muscle groups (e.g. quads, hamstrings, biceps, triceps etc.) in the body before exercising or playing sports.
  • Holding your stretches for 10-15 seconds each should be enough, but only hold them to the point of tension! If you go past this point you will injure yourself.
  • Stretches are also important as part of a cool down (after exercise/sport/matches etc.), as they will  start the bodies recovery process by helping to reduce the effects that lactic acid (built up as waste during exercise) has on your muscles.
  • Stretching done as part of a cool down can be held for a liitle bit longer than a warm up, around 20-30 seconds each should be ok.

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Training Advice

You should drink plenty of water before, during and after exercise. This will help to keep you hydrated, reducing the risks of injury and allowing you to exercise for longer.

Take sips of water regularly rather than drinking half the bottle at once, this will prevent you from becoming bloated or feeling sick, it will also mean that you stay hydrated throughout.

It is recommended to eat a light snack 1-2 hours before you exercise/workout or play a match. This will help to give you the energy needed to do the activities. It will also help to prevent you becoming light headed, fatigued quickly , getting dizzy or having feelings of nausea.

As you become fitter you will be able to do more exercise, so build up your fitness levels gradually over time, don’t just rush straight in to something really hard.

Challenge yourself a little bit more each time you train. If you increase the levels of intensity slightly each time you exercise your body will respond to this and fitness levels will improve. e.g. if you do 10 sit ups at soccer training this week try 11 next week.

Set achievable goals. Have a target that you want to reach, make it realistic and have mini short term goals to achieve along the way this will help to keep you motivated for exercise and sports.

Most importantly… HAVE FUN! if enjoy exercise or the sports you play then you will want to carry on doing them!

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Warm Weather Training

Precautions that you should take when exercising and playing sport in hot weather  include:

  • Drinking regular fluids, before, during and after sports.
  • Take regular breaks during training on very hot days and if possible stay in the shade.
  • Wearing light coloured clothes to reflect the sun and to keep you cool.
  • Wearing a cap if possible will help to keep the sun and the heat off of your head.
  • Training in the morning or late evening would be better as these are the coolest times of the day.