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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