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Burnout & Over Training

Burnout or Over-Training


Burnout
Research tells us that there are 3 indicators of Burnout:
1. Emotional and physical exhaustion associated with intense demands of training and competition.
2. A reduced sense of accomplishment – the player no longer feels that they are achieving their sport goals.
3. Sport devaluation – the player stops caring about their sport and their own performance (exhibited by a lack of motivation).
These are extreme conditions and most – not all – young players do not reach this stage.
But what many players may experience is OVER-TRAINING and this can result in short-term discomfort or long-term problems.


Over-Training
This can occur when players are asked to train and/or play:
- without sufficient rest or recovery time on a regular basis
- when they are injured
- when they are unwell.

- Light training sessions are rarely a problem but a series of heavy training sessions (which leave players very tired) or matches without at least 1 day’s recovery on a regular basis can lead to serious problems.

- Players should adopt a mature approach to injury. If the problem is not serious and will not be worsened by activity they may train/play. But if the injury is more serious the player should not train/play until he has recovered.

- A player who trains/plays while unwell/ill runs the risk of experiencing a debilitating condition which can leave them weak and exhausted for quite some time.

Injuries are usually caused by either
a genetic problem, lack of flexibility, collision or lack of/poor equipment.

In the event of an injury use the RICE approach to treatment.
R – Rest. Stop activity and rest the damaged limb, joint or muscle for 48hrs.
I – Ice. Application of cold treatment limits swelling and subsequent scar tissue development which can slow recovery or cause long-term problems. Do not apply heat to affected area for at least 48hrs.
C – Compress. Apply pressure to the area to limit blood flow and swelling.
E - Elevation. Raising the injured body part also helps limit the damage.


HYDRATION
The Problem.
2% loss of body weight through sweating can result in drop in performance of 30% - less ground covered, fatigue, tire easily.

Causes of poor hydration: Lack of knowledge
Lack of opportunity
Poor taste / temperature
Nervous stomach / travel sickness
Away from home – break of routine
Lack of fluid availability

Signs: Thirst – by the time you feel thirsty you are dehydrated
Urine colour – pee test.

Solution: Sports drink – e.g. Powerade or Lucosade sport
Own sports drink.
Water.

Total daily requirements:
Weight in kilos X 35mls
70kg x 35mls = 2450mls - 2.5 litres per day
60kg x 35mls = 2100mls - 2 litres per day

Before exercise hydration is very important:
0.5 litre in 2 hours before exercise.

Replace fluid after exercise.

Isotonic drinks.
· More easily absorbed than water.
· Contain carbohydrates for energy.
· Should not be fizzy.

Water bottles: Try and have your own water bottle.
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