A parent asked me this exact question today: “What can I do to...
Gerry DeFilippo | Strength & Speed@Challenger_ST
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Oct 15, 2024
~2 min read
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1
A parent asked me this exact question today:
“What can I do to minimize my son’s risk of injury to the best of my abilities.”
I gave it an answer in the moment, but then gave it more thought
It made me want to make this thread
🧵 How to reduce young athlete injury potential:
“What can I do to minimize my son’s risk of injury to the best of my abilities.”
I gave it an answer in the moment, but then gave it more thought
It made me want to make this thread
🧵 How to reduce young athlete injury potential:
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1. You don’t prevent, you REDUCE
Yes, a bit of semantics, but important IMO
You can’t stress over every little thing
You could make every right decision, be cautious and accidents or freak injuries STILL happen
So go into this knowing you’ll just try to control controllables
Yes, a bit of semantics, but important IMO
You can’t stress over every little thing
You could make every right decision, be cautious and accidents or freak injuries STILL happen
So go into this knowing you’ll just try to control controllables
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2. Hydration & nutrition
Too many think of the body immediately
Meaning: training, gameplay, routines etc.
But if your child’s diet consists of constant processed food, minimal water & missed meals…
Injury likelihood (soft tissue) will go 🆙
Checkout this study: ncbi.nlm.nih.gov/pmc/articles/P…
Balanced carbohydrate, protein & micronutrients (think fruits/veggies) are VITAL for performance & muscular health
Too many think of the body immediately
Meaning: training, gameplay, routines etc.
But if your child’s diet consists of constant processed food, minimal water & missed meals…
Injury likelihood (soft tissue) will go 🆙
Checkout this study: ncbi.nlm.nih.gov/pmc/articles/P…
Balanced carbohydrate, protein & micronutrients (think fruits/veggies) are VITAL for performance & muscular health
4
3. Quality rest/sleep
School starts early. Many young athletes are up as early as 6 am to go to school
Add in a training session BEFORE school & it can get even earlier
You MUST ensure your 7-8 hours of quality sleep nightly
Check out this study: mnsleep.net/school-start-t….
School starts early. Many young athletes are up as early as 6 am to go to school
Add in a training session BEFORE school & it can get even earlier
You MUST ensure your 7-8 hours of quality sleep nightly
Check out this study: mnsleep.net/school-start-t….
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4. STOP playing your sport year round
You need an off-season
Go play another sport. Take 3 months off & go train (more on that later)
Please stop playing a sport 9+ months through the year
Fall baseball, spring basketball, winter football. Give it a rest
You need an off-season
Go play another sport. Take 3 months off & go train (more on that later)
Please stop playing a sport 9+ months through the year
Fall baseball, spring basketball, winter football. Give it a rest
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5. Partake in a quality strength & conditioning program
Want to avoid burnout seen in #4 above?
Take an off-season & go get stronger!
PLUS:
More robust physiological capacity, increased stability in different ranges of motion & improved dynamic motor control…
Huge key
Want to avoid burnout seen in #4 above?
Take an off-season & go get stronger!
PLUS:
More robust physiological capacity, increased stability in different ranges of motion & improved dynamic motor control…
Huge key
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6. Strength train in-season
The rigors of the season can be taxing on the body
Know what else is taxing? Only working on the qualities mentioned in point #5 3-4 months per year
You must do so year round
Know how you can stay resilient to the workload of games & practices?
Being strong!
The rigors of the season can be taxing on the body
Know what else is taxing? Only working on the qualities mentioned in point #5 3-4 months per year
You must do so year round
Know how you can stay resilient to the workload of games & practices?
Being strong!
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7. Take at LEAST 2 days off per-week
I see it all the time. Parents load up 3-4 private skill sessions per-week
Add that to games, team practices & strength training and you never have a day off
Let your young athlete strength train after a game or before a practice
Allow them days off!
I see it all the time. Parents load up 3-4 private skill sessions per-week
Add that to games, team practices & strength training and you never have a day off
Let your young athlete strength train after a game or before a practice
Allow them days off!
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I’m not saying you’ll ever be perfect… but these 7 things can go a long way
Push your young athlete to eat well, sleep well, prioritize balance in their schedule & to be strong
The rest will take care of itself!
Push your young athlete to eat well, sleep well, prioritize balance in their schedule & to be strong
The rest will take care of itself!
