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Old 08-11-2005, 10:34 AM #1
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Coaches Corner: Team Practice

I grew up playing football. I started playing youth league (Pop Warner) in the 5th, and 6th grade. Then played freshman, jr varsity, and varsity in high school. I remember that above all else, except girls, I loved football. There was no bigger rush than playing on Friday, or Saturday in front of a crowd of people. Hearing the groan of the home team fans as I stapled one of their native sons to the turf, was satisfaction at its peak.

I hated practice. The moment classes ended, I started to dread what was to come that afternoon. I hated the drills, and the running, and the dirt, and the running, and the coach yelling, and the running. Did I mention the running? I liked the hitting drills, so there was a silver lining, but there was a lot more running than hitting.

I liked scrimmages. Once, or twice before we started the season, we would scrimmage another team. This was our chance to try out what we were learning on players who had no idea what was coming. This was a chance to take it to players who werenít there when the coach explained it to us, so scrimmages were fun.

If you play any other organized sport, where you have to practice, I want you to compare your practice to a paintball practice. Does your paintball team do warm ups? Do you do Calisthenics? Do you run laps? Do you do conditioning of any kind? Do you have a coach? Do you drill? How much do you scrimmage?

NEWS FLASH : Most of you are not as good as you could be!

I know drilling is not as much fun as just playing, but to improve, you have to do it as both an individual, and a team. You also need a coach. Someone to watch what everyone is doing, so that mistakes can be corrected. That ďchicken wingĒ wonít go away unless someone keeps yelling at you to tuck your elbow in.

There are no perfect drills. Players always ask us to give them drills to do. You can snap shoot, run and gun, duel, target shoot, or some variation. These are fine for your individual skills, but when you are drilling as a team, you need to do things a little different. One of my favorite team drills is the ďbreakoutĒ drill. In this drill you play about the first two minutes of a game over, and over again. The keys to drilling, no matter what you do, are reviewing what you did, identifying mistakes, or areas of improvement, and then doing it again with these things in mind, so you can get better.

That is practice.

You should also think about a warm up routine. I see so many players go into practice ice cold. NO ATHELETE PLAYS OR PRACTICES WITHOUT WARMING UP FIRST! Your muscles and hamstrings will thank you.

Be honest with yourself, you being the player, or you being the whole team. If you canít be bothered with working on your game, and you donít want to practice properly because it isnít fun, then you donít really want to be the best you can be. If you donít have the heart to be a winner, you wonít be.

It is just that simple.
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Old 08-11-2005, 12:33 PM #2
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Goood stuff, really good stuff. Thanks.
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Old 08-11-2005, 01:16 PM #3
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Never really thought about warming up before. Great advice.
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Old 08-11-2005, 08:49 PM #4
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great advice...i love the coaches corner and i get excited when i see there is a new one...keep them coming lol
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Old 08-11-2005, 09:13 PM #5
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Everything you said about your thoughts about football were mine aswell. Thanks for another good CC
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Old 08-11-2005, 09:17 PM #6
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You can relate paintball to football, but can you relate it to Beat Boxing because then i would understand it much better and you would be the only one that could help with that
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Old 09-09-2005, 07:03 PM #7
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Old 09-09-2005, 09:26 PM #8
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Old 09-09-2005, 10:35 PM #9
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Please elaborate for the perfectionists out there, such as myself.

What do you mean warm-up? In detail please. I HAVE to know.

Thanks
Nick
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Old 09-10-2005, 01:25 PM #10
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Quote:
Originally Posted by Xaerak
Please elaborate for the perfectionists out there, such as myself.

What do you mean warm-up? In detail please. I HAVE to know.

Thanks
Nick

Streches and running, mainly. Jeez, who lets these 8 yr olds in here?

lol, much love nicky poo!!
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Old 09-11-2005, 08:23 AM #11
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Details??

From www.thestretchinghandbook.com...

Warm Up Activities & Stretching Exercises
Warm up properly, and reduce the risk of sports injury!
The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.

An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity.

Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the bodyís core temperature, while also increasing the bodyís muscle temperature. By increasing muscle temperature you're helping to make the muscles loose, supple and pliable.

An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity.

Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured.

Obviously, it's important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals?

There are four key elements, or parts, which should be included to ensure an effective and complete warm up. They are:

The general warm up;
Static stretching;
The sports specific warm up; and
Dynamic stretching.
All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury.

Lets have a look at each element individually.

1.) General warm up
The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat.

The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two.

2.) Static stretching
Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes.

Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen.

This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries.

The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four.

3.) Sport specific warm up
With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event.

4.) Dynamic stretching
Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.

During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity.

The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly.

For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up.

Check out www.thestretchinghandbook.com for more information...
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Old 09-11-2005, 10:15 AM #12
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I kind of disagree with the order of when to stretch. From my hardcore tennis days, we would take a brief jog before stretching. We were told that its not good to stretch a cold muscle, so a slight jog to warm it up right before stretching is better for the muscle.
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Old 09-11-2005, 03:36 PM #13
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So we should get a little warmed up before stretching?

Im not really following what we should do for stretches and/or dynamic stretching...
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Old 09-11-2005, 11:57 PM #14
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Well like any athletic sport you can pull muscles. So yes you should stretch.
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Old 09-12-2005, 12:39 AM #15
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Well obviously, but I mean what stretches in specific?
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Old 09-12-2005, 06:29 AM #16
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I would do mostly leg stretches, as paintball requires sprinting, running, and getting up from kneeling, laying down and what not.

But i wouldn't limit yourself to just that.
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Old 09-12-2005, 11:51 AM #17
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haha

DA giving advise on stretching. Gotta love it.

You can lead the team warm ups at the next practice, if you'd like!
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Old 09-12-2005, 12:51 PM #18
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Old 09-12-2005, 07:12 PM #19
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If you have nothing to add, go play in the AGG thread...
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Old 10-03-2005, 10:38 PM #20
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i was told if you sort of, "over dress" like wearing an extra shirt or what not or thick pants , being really warm, itll keep your muscles loose and warm and you dont have to go through such vigorous excercises, just enough to start up a sweat, then its game time.
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