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Sai Institute of Sports Injury

Principles for general conditioning

Principles for General Conditioning

  • Make sure training is planned, directed and purposeful.
  • Follow the F.I.T.T.E (Frequency, Intensity, Time, Type and Enjoyment)      principle of training. Each element should be specified in the training      programme and developed for each player’s needs.
  • Progressively increase the intensity and/or duration of training as      players improve their conditioning levels.
  • Make sure the training is specific to the players and the sport or      activity.
  • Remember when players stop training, their physical condition      declines. Maintain physical condition with two to three workouts every      week.
  • Reduce the amount of training during competition to prevent
         ‘burn out’ or fatigue.

It’s important to LEARN the correct techniques, PRACTICE them and USE them during the game. It’s also important to learn the techniques early to ensure a long-term involvement in the sport, and also avoid developing the wrong technique. Keep checking techniques to ensure they are always used and, if necessary, seek expert advice (senior coach or a specialist in biomechanics).

Many sports have risky elements such as tackling, jumping, landing, stopping and catching. Identify the risky elements in your sport and make sure players learn and use the correct techniques at all times. For e.g.,

  • Jumping and landing − flexing the hip, knee and ankle to reduce the force on the knees.
  • Throwing and catching − stretching of the shoulder along with the rotation of the upper trunk.
  • Grip and posture − a firm grip, not a tight or a lose grip, and a good posture where the centre of gravity falls within      the base of support for stability.

Protective Equipment

Protective equipment is there to protect players against injury and should be used wherever possible. Protective equipment includes personal equipment such as mouth guards and headgear as well as equipments such as padding around goal posts.

Protective Equipment Should

  • Be used for the intended purpose
  • well
  • Be comfortable
  • Not restrict movement in the sport
  • Be worn at practices and matches

When Buying Protective Equipments

  • Buy sport approved protective equipment
  • Replace worn out damaged or defective      equipment
  • Don’t alter the equipment as this will reduce its      effectiveness
  • Avoid sharing protective equipments between      players of different sizes
  • Make sure that the equipment complies with the      laws of sport
  • Make sure equipment is not a risk to others