Safe practice in sport

• Safe practice

  The action of putting procedures in place to ensure the safety of all stakeholders involved
• Compression clothing

  • Compression socks
• Compression clothing


  • Can be used to aid muscle recovery
• Base layers

  • Warm/cold clothing can be used to regulate a performer's temperature while also providing additional protection during performance
• Supports and braces

  • Can be used to give the performer additional support in a particular area of the body
• Protective equipment


  • Head protection (helmets), eye protection (glasses), protective padding (shoulder padding) and mouth guards
• Warm-up


  • Increases body temperature, blood flow to the muscles and flexibility and range of motion at the joints
• Cool-down


  • Helps to remove lactic acid and prevent DOMS, allows for gradual recovery of heart rate and blood flow and prevents blood pooling
• Types of sports injuries

  • Hard tissue acute injury
  • Soft tissue acute injury (sprain/strain)
  • Hard tissue chronic injury
  • Soft tissue chronic injury
  • Concussion
• PRICE to treat injury

  1. Protect

  2. Rest

  3. Ice

  4. Compression

  5. Elevate
• Concussion


  Occurs after a trauma to the head, resulting in headaches, dizziness, balance problems, nausea and sometimes a loss of consciousness
• Assessment of concussion

  1. Recognise

  2. Remove

  3. Refer

  4. Rest

  5. Recover

  6. Return
• BREAKS to implement safe practice in sport


  • Body Rules
  • Equipment
  • Ability
  • Surface
• Overtraining


  An imbalance between training loads and recovery time, can lead to dramatic performance decreases
• Overreaching


  A temporary condition that occurs in response to heavy training or intense loads
• Adaptation


  The process of the body getting accustomed to a particular exercise or training programme through repeated exposure
• Supercompensation


  The theory that, after training, the body recovers beyond pre-training performance levels
• Strategies to avoid overtraining

  • Training programme
  • Sleep well
  • Stretch
  • Ice
  • Massage
  • Rest
  • Set goals
  • Nutrition
• Borg Rating of Perceived Exertion (RPE)

  A way of measuring and guiding physical activity intensity level, perceived exertion is how hard a person feels their body is working
• Daily wellness parameters


  Elements of a performer's lifestyle that a coach can monitor to track the performer's overall wellness and readiness to train
• Training load

  The cumulative amount of exercise a performer undertakes, usually measured over a week, can be measured by duration and intensity
• Performance management

  1. Set goals

  2. Monitor training load

  3. Evaluate goals

  4. Assess and re-evaluate goals