Preventing Injury

• • A warm up routine should be completed at the start of a training session to increase muscle extension and joint range of motion
• • Training sessions should be at an appropriate level to avoid overtraining
  • The type of training should be relevant to the goals of the performer, e.g. continuous training for improving aerobic capacity
  • The exercise intensity should be at the correct level, e.g. weights should not be too heavy
• • Appropriate clothing and footwear should be worn
  • Footwear should provide enough protection and support
  • Clothing should allow for the full range of motion required
• • Performers with existing injuries should make use of taping/bracing to support weakness
• • Hydration should be maintained to ensure that fluids lost through sweating are replaced
• Overstretching, and bouncing during stretches, should be avoided; stretching movements should be smooth and gradual
• • Any training techniques should be used correctly
  • E.g. when lifting heavy weights spotters should be present and the lifter's back should be kept straight
• • Recovery should be allowed between training sessions
  • A cool down routine should be carried out at the end of a session
  • There must be enough time for rest between sessions