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Health and Wellness Program Information
Introduction The Bay Oaks Soccer Club is committed to providing a positive environment for our youth to learn and play soccer. In addition to offering players the best possible coaching and training, the club has initiated a Health and Wellness Program this year to give them and their parents helpful information about maintaining their health and well-being as competitive soccer players. The following sections address first aid, prevention of injuries to the anterior cruciate ligament (ACL), nutrition, hydration, overtraining & rest. Injury reporting procedures, resources and useful links are also provided and other sections will be added in the future. Although Bay Oaks has consulted with some experts in these areas, the following information should be used only as a guide and should not replace any personal or medical restrictions or requirements a player may have. Acknowledgements Bay Oaks Soccer Club would like to thank the following reviewers whose comments and suggestions have made this a useful resource for our soccer community: Michelle Cappello, MSPT Medical Release & Injury Report
Every team should have a first aid kit at every game. The coach, the assistant coach, or a parent volunteer can be assigned the task of bringing it to games. The following is a suggested list of items for a team’s kit. These items can be placed in a plastic toolbox or a backpack for easy carrying. Some form of first aid—ice packs and adhesive bandages, at minimum—should also be available at practices.
Injuries affecting the anterior cruciate ligament (ACL) are some of the more serious non-contact injuries that can occur in soccer. Research has shown that the prevalence of ACL injuries is higher among girls than boys, and some correlation has been made to the differences in girls’ and boys’ anatomies, specifically the angle in at which the femur and knee are related to the hip. Fortunately, several organizations have developed exercise programs to help prevent these injuries. One such program, the Prevention Injury and Enhance Performance (PEP) program, has gathered valuable data that shows the risk of an ACL injury can be minimized by strengthening and stabilizing the knee joint through a range of warm-ups, stretching, strengthening, and plyometrics (repeated rapid stretching and contracting of muscles) during warm-up. The Bay Oaks Soccer Club is adapting the PEP program for both boys and girls and is training all coaches how to incorporate some or all aspects of the program in their warm-up. Players are also encouraged to practice the exercises on their own. All PEP exercises require and are only effective with proper technique. It is better to perform 5 repetitions with perfect biomechanical technique than to do 10 repetitions haphazardly. Similarly, the program should be completed at the BEGINNING of the practice session. Performing these activities when the player is fatigued, such as at the end of practice, will place the player at higher risk of injury due to poor biomechanical technique. The following is an outline of the PEP exercises and is designed for players over 12 years old. (Players under 12 should use fewer repetitions. They can also jump over a visual line or a flat 2" cone so that the emphasis is on landing technique, NOT the height of the object players are jumping over. Finally, all plyometrics activities for players under 12 should be performed with a two-legged landing. Please emphasize the "soft" landing and knee control -- bending the knees and the hips to accept the force of the landing and not allowing the knees to cave inward.)
The body of a soccer player has a high energy requirement. The muscles, as well as the mind, function optimally when fueled with the proper nutrition. The right foods before, during, and after training and competition can prepare a soccer player for optimal performance. Proteins versus Carbohydrates versus Fats Proteins are an important part of an athlete’s diet. The human body uses proteins as building blocks for growth and to repair cells. Carbohydrates and fats are important components of stored energy—fuel for cells in the brain and muscle. Carbohydrates are the sugars and starches in many foods such as rice, pasta, fruits, vegetables, cereals, and dairy products. As athletes consume carbohydrates, the body digests and breaks them down into glucose. The glucose consumed from the diet will be stored as glycogen in the cells. During exertion, glycogen is broken down back into glucose, which is transported through the blood to provide the necessary fuel for short-term or sudden bursts of energy. Fats in moderation also can provide fuel for working muscles. Fats are a concentrated form of food energy provided through a diet rich in meats, fish, dairy products, nuts, and oils. Gram for gram, fat provides more calories of energy than carbohydrates. Regardless of the source of calories, any additional calories consumed will be stored as fat. While fat stores may be used for long-duration activities of low to moderate intensity, they are not an efficient energy source for short-term or high-intensity activity. For the average person and especially for athletes, the consumption of complex carbohydrates such as rice, pasta, fruits, vegetables, and grains is recommended over simple sugars such as sodas or candy. Although proper nutrition can be monitored at home, there are many challenges for the soccer player when at school or traveling. Here are some nutritional guidelines you can apply in all situations:
Hydration is probably the most important nutritional requirement for the soccer player and the easiest to achieve. Inadequate hydration WILL lead to poor performance, fatigue, and even illness. It is critical to hydrate properly prior to a game, during the game, and after the game. As mentioned in the Nutrition section, an athlete should consume at least 4 ounces of water every 15 minutes to prevent dehydration. Please keep in mind that hydration can take many different forms, from water to enhanced sports drinks, such as Gatorade. However, keep in mind that caffeinated drinks are diuretics and may lead to dehydration or dry mouth, sometimes known as “cotton mouth.” Finally, hydration does NOT begin right before practice or a game. Hydration occurs throughout the day. Therefore, the soccer player should drink 8 to 12 ounces of fluid prior to practice or a game and have a good meal at least one hour prior to a game.
Overtraining or overuse injuries, especially in areas surrounding the knee can occur when specific movements are repeated over the course of many training sessions. Although some forms of repeated movements are important to the improvement of a soccer player, some of the repeated movements that may cause undue skeletal stress should not be emphasized at the younger athletes, especially when bone growth is apparent. Similar to overuse, a high level of exertion when an athlete is tired or exhausted must be performed under caution. Although it may be advantageous for stamina, proper form or body mechanics can be compromised during specific exercises or drills which places the athlete at greater risk for injury. Common sense and keen sensitivity by the coach must be used when determining if the athlete is simply tired or is exhausted. Lack of conditioning will cause the player to become tired and exhausted during practice or a game. Without proper and adequate conditioning, exertion affects body mechanics, which ultimately places the player at greater risk for injury. Resting the player will benefit both the athlete and the team.
Medical Release & Injury Report In addition to the first aid kit and ice being available at all practices and games, each team should have medical releases and injury report forms with them. These forms include:
Every team is encouraged to use the US Club Soccer medical release form (See Resources Section) because it contains emergency contact, insurance, and medical information all on the same form. Ideally, this form should have an original signature of the parent or guardian in blue ink. If a player is hurt during practice, an ODP event, or a CYSA game, the team manager or coach should fill out and sign the “CYSA Youth Soccer Case Report.” This report should then be sent to CYSA-North headquarters in Pleasanton (the address is on the form.) If a player is hurt during a US Club Soccer event (e.g., a NorCal Premier game, Super Y league game, or USCS tournament), then the coach should make a copy of the US Club player pass and give this copy and the “Proof of Loss” claim form to the parents of the player. The parent should fill this out and send it to US Club Soccer in South Carolina (the address is on the form.) Both CYSA and US Club Soccer use Bollinger Insurance. This is secondary insurance coverage. Families must submit claims to their primary insurance carrier before submitting a claim to Bollinger Insurance. If a player is uninsured and needs emergency treatment, inform the social worker at the emergency room that the player needs MediCal coverage. Bollinger will cover all medical and related expenses not covered by primary insurance (subject to a $100 deductible) if all appropriate forms have been completed and submitted. Although we hope that your player will never need to these forms and procedures, it is important to have these precautions in place.
Literature T.K. Sports Training:
ACL Injury Prevention: Boden, B., Griffin, L., and W. Garrett. “Etiology and Prevention of Noncontact ACL Injury.” The Physician and Sportsmedicine, vol. 28, no. 4, April 2000. Bernier, M. “Soccer and ACL Injuries.” Soccer Journal, July/August 2000. Moeller, J. and M. Lamb. “Anterior Cruciate Ligament Injuries in Female Athletes: Why are Women More Susceptible?” The Physician and Sportsmedicine, vol. 25, no. 4, April 1997. Trainers & Therapists Carlos Arriaga, ATC, CSCS Forms US Club Soccer Medical Release Form (use as player information form): US Club proof of loss form (use for NorCal, Super-Y): CYSA Youth Soccer Case Report (use for injuries/claims at CYSA, ODP sponsored events) |
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1999-2005 Bay Oaks Soccer Club
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