Prevention and Recovery - Coaching Association of … · • Coaches best apply prevention...

Prevention and Recovery

PREVENTION AND RECOVERY

Learning Outcomes

Identify Prevention and

Recovery Strategies

Implement Movement

Patterns

Identify Common Injuries


Learning Outcomes

Evaluate Sport

Protocols Implement

Regeneration Techniques

Design Dynamic

Warm-ups


Themes • A PAP (Prevention Action Plan) is necessary;

• Implementing the module will improve

performance;

• Coaches best apply prevention techniques when performance also improves;

• Module can be applied in practice immediately.


Look For These Symbols Reference Material Coach Workbook pages 1-2 pages 1-3


The Five NCCP

Core Competencies

Valuing Problem- solving Interacting Leading Critical

Thinking


Workshop Topics • Common injuries and their prevention; • The 12 PAK of performance and prevention; • The dynamic warm-up for performance and prevention; • Skills execution for performance and prevention; • Recovery and regeneration techniques; • Prevention Action Plan (PAP).


Section 2: Common Injuries

p. 4-8


Common Injuries 2.1.1: Circle body parts commonly injured.

2.1.2 : Complete columns 1 and 2

2.1.3: Partners share answers, then upgrade personal responses in Columns 1 and 2

p. 4-5


Common Injuries Acute injury: • An injury with a rapid onset that can result

from one incidence of force. Chronic injury: • An injury that comes on slowly and can be

long-lasting.


• 2.1.4: Partners, complete columns 3 and 4

• 2.1.5: Common injuries: trends, causes

p. 2-4 p. 5

Common Injuries


Prevention and Recovery Strategies

• 2.2.1 Use PAP row 2.2.1 to list current strategies to prevent injuries.

• 2.2.2 Use PAP row 2.2.2 to list current strategies to encourage recovery.

p. 6, 26


My Daily and Weekly Prevention Action Plan 30 to 60 Min. Pre Practice

or Pre Comp

Group/Team Warm-up

In Practice or in Comp

Group/Team Cool-down

30 to 60 Min. after Practice

or Comp

At Home or between practices

Between Comps

2.2.1 Current Prevention Strategies

2.2.2 Current Recovery Strategies


My Daily and Weekly Prevention Action Plan

30 to 60 Min. Pre Practice

or Pre Comp

Group/Team Warm-up




or Comp


Between Comps

2.2.3 Additions to your Prevention and Recovery Strategies


Fundamentals Two types of fundamentals for preventing injury: 1. Preparation Fundamentals 2. Training Fundamentals

p. 5-6


Training Fundamentals • 2.2.4 Record the titles of 2 Training

Fundamentals.

• 2.2.5 List 3 actions for each fundamental selected.

p. 5-6 p. 6-7



30 to 60 Min. Pre

Practice or Pre Comp

Group/Team Warm-up




or Comp


Between Comps

2.2.4 Two Fundamentals and Actions to achieve the fundamentals


Challenging Sport Rules 2.3.1 Select a rule, regulation or norm in your sport where poor adherence to a rule can lead to athletes getting concussions. 2.3.2 How could you change adherence to the rule?

p. 7, 8


Debriefing Challenging Sport Rules • Injuries can be associated with poorly

written or poorly adhered to rules; • Eliminate the “smart foul”; • Think outside the box; • Coaches influence rule changes; • Competition rules/schedules may not be

safety friendly; • Not about criticizing officials.


Section 3: 12 Pak

p. 9-10


The 12 PAK of Performance and Prevention

• 12 PAK is a group of movement patterns that, taken together, improve body control;

• Body control is needed in all sport skills; • Dynamic warm-ups should include movements

used in sports skills; • Deceleration (landing) is as important as

acceleration (take off).


3.1.2 Identify which 12 PAK movement patterns are important for your athletes.

3.1.3 Select 1 movement pattern to teach.

p. 7-21 p. 9-10

The 12 PAK of Performance and Prevention


The 12 PAK of Movement Patterns Look for:

• Control of balance • Absence of ankle wobble • Limited knee sway • Hips parallel to the floor • Shoulders parallel to the floor • Limited sway of the spine line • Head looking straight ahead • Equal contribution from the right and left side


The 12 PAK of Movement Patterns

• 3.1.5 Indicate when you would practice the movement patterns.

p. 10, 26



30 to 60 Min. Pre Practice

or Pre Comp

Group/Team Warm-up




or Comp


Between Comps

3.1.6 12 PAK

3.1.7 Additions to 12 PAK


Section 4: How Am I Doing?

p. 11-12


Section 5: Dynamic Warm-up

p. 13-16


The Dynamic Warm-up • Increases heart rate effectively; • Increases muscle temperature; • Improves force-generating capacity; • Trains neural pathways used in the sport; • Provides the working muscles with energy

from the energy systems used in the sport; • Improves mental preparation; • Helps to reduce the risk of injury.


The Dynamic Warm-up

• 5.1.1 Designing a Dynamic Warm-up including MP from the 12 PAK

p. 22-27 p. 13-15


The Cool-down • Speeds up recovery following practice; • Helps remove by-products that can

contribute to fatigue; • Improves the ability to perform in future

events or workouts; • Decreases the risk of injury.


The Cool-down

• 5.1.3 Designing a cool-down • 5.1.4 In PAP, note changes to your

dynamic warm-up and cool-down

p. 25-27 p. 16, 28



30 to 60 Min. Pre-practice

or Pre-comp

Group/team warm-up

In practice or in comp

Group/team cool-down

30 to 60 Min. after practice

or comp

At home or between practices

Between comps

5.1.4 Additions to active warm-up

Additions to dynamic stretching and body awareness

Additions to sport –specific drills

Additions to cool-down


Dynamic Warm-ups and Cool-downs 1. Sport-specific: same muscle groups,

movement patterns, energy systems. 2. Prepare neural pathways for performance. 3. Cool-down:

• Low intensity • Same muscle groups


Overuse Injuries in Power Skills Underuse: • Situations where a body segment contributes less

than is optimal to skill execution.

Overuse: • Situations where a body segment contributes

more than is optimal to skill execution.


Skills Execution for Performance and Prevention

• 6.1.1: Using a power skill, complete columns 1-4.

• 6.1.2: Share your answers.

p. 28 p. 17


Self-coaching

• Can be an important part of athletes’ development, as it gives athletes a better understanding of what they’re trying to achieve.

• Allows athletes to work on important parts of their skill execution when the coach isn’t present.


Skills Execution for Performance and Prevention

• 6.1.3: Three strategies for self-coaching.

• 6.1.4: In PAP note the corrective drills you have selected.

p. 29 p. 18, 28


Self-coaching • Athlete has a good grasp of skill; • Watch video of best repetitions; • Record positive experiences in journal; • Visualize best repetitions; • Attach cue words to movement pattern; • Explain execution to third party.



30 to 60 min. Pre-practice

or Pre-comp

Group/team warm-up

In practice or

In comp


30 to 60 min. after

practice or comp


Between comps

6.1.4 Corrective drills


6.2.1: A series of progressive movements when considering return to play.

6.2.2: Fitness maintenance while injured.

p. 19, 20 p. 29-35

Returning to Play

Concussion Education Further training at coach.ca


PREVENTION AND RECOVERY Recovery and Regeneration

• Many athletes are overtrained; • Many athletes compete in a fatigued state; • It’s hard to get athletes to recover; • Recognizing signs and symptoms of fatigue

is an art.


Recovery and Regeneration

Techniques • 7.1.1: Signs and symptoms of fatigue

p. 36-39 p. 21


R and R Techniques

• 7.1.3: Design a field test to assist in identifying fatigue.

How would you use a heavy legs index for

training feedback?

p. 37-38 p. 21-22


R and R Techniques • 7.1.4: Recovery and regeneration

techniques that you currently use.

• Read Reference Material on recovery and regeneration techniques.

• 7.1.5: Add chosen techniques.

p. 39-40 p. 22, 23


R and R Techniques

• 7.1.6: In PAP -- when and how you will incorporate R&R techniques.

p. 23, 30



30 to 60 min. Pre-practice

or Pre-comp

Group/team warm-up



30 to 60 min. after practice

or comp


Between comps

7.1.6 Recovery and regeneration techniques


My Annual Prevention Action Plan Phases General

Preparation Specific

Preparation Pre

Competition Regular

Competition Main

Competition Transition

7.1.6 Recovery and Regeneration Techniques


Hydration, Nutrition, Sleep

• 7.2.1 Hydration Actions

• 7.2.2 Nutrition Tips

• 7.2.4 Sleep Tips

45-53

54-75

45-53


Hydration, Nutrition, Sleep

• 7.2.5 In PAPs, note when and how you will incorporate hydration, nutrition, and sleep tips. p. 25, 29,30



30 to 60 min. pre-practice

or pre-comp

Group/team warm-up



30 to 60 min. after practice

or comp


Between comps

7.2.5 Hydration

Nutrition

Sleep




Preparation Pre

Competition Regular

Competition Main


7.2.5 Hydration

Nutrition

Sleep


Hydration, Nutrition, Sleep • Coaches can INFLUENCE athletes’

actions.

• Lack of control should be considered when deciding how to communicate to athletes and parents.


Hydration, Nutrition, Sleep • 7.2.6: Communicating tips.

• 7.2.7 In PAP, when and how you will

communicate hydration, nutrition, and sleep tips.

p. 25, 31




Preparation Pre

Competition Regular

Competition Main


7.2.7 Communication Strategies


Revisiting your Prevention Action Plans

What would you add to:

• Your daily and weekly PAP:

• Your annual PAP:

p. 26-29

p. 30-31


Module Wrap-up

Self-assessment and Parking Lot

p. 34-36


Resources

Coaching Association of Canada: www.coach.ca


Reference Material



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