How to Peak Your Soccer Performance and Minimize The Risk of Injury
Soccer News: John Gallucci Jr. is the former Head Trainer of the New York Red Bulls MLS team and a Sports Medicine consultant for professional athletes in the NHL, NFL, NBA, MLB, and USA Wrestling. Gallucci, Jr. is also President of JAG Physical Therapy & JAG Pediatric Therapy.
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Tournament season is kicking off all across America and playing multiple games in a short about of time increases the risk of injury. Gallucci, Jr. provides tips for youth soccer players to minimize the risk of injury and to maximize recovery so they can have a peak performance.
Eat Right. All day.
And, start your day off with a well-balanced meal. Tournament days can be very long and stressful on the body, so be sure to fuel your body with the nutrients it needs!
Hydrate, Hydrate, Hydrate.
In order for our bodies to function at high levels for extended periods of time, especially during the summer when we are exposed to elevated temperatures, we need to start the day off well hydrated and continue to replenish fluids throughout the day as we lose them.
Complete a proper warm-up and cool-down. Be sure to run through a proper warm-up and cool-down of dynamic and static stretches, as well as plyometrics, before and after playing each game. These routines can help prevent injuries during the game and will prepare the body for the next game.
Extended Injury Prevention Tips.
Ice baths, or cold water immersion, are a great way to ice down larger muscle groups following prolonged activity.
Cryotherapy – also known as cold therapy – in any form, constricts blood vessels and decreases metabolic activity, which reduces swelling and breakdown of the tissue as well as decreases pain.
Icing larger muscle groups, such as the calf or thigh muscle, may present difficulties when trying to reach the whole area with an ice pack, so that’s when the ice bath comes in.
In regards to time and temperature, one should remain in an ice bath for no longer than 15-20 minutes with the water temperature remaining between 50-59 degrees Fahrenheit.
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