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r Playing defense <br />agai nst the i <br />Exposure to the sun is ;in often overlooked liealth risk when <br />it comes to youth sports. <br />The Skin Cancer i'oundation (l-H<K>-7S4-(vt9()) points out <br />that our skin is an excellent record keeper. Eveiy moment we <br />spend in the sun adds up.aeeiinuilating like money in the bank. <br />I’nfortiinately, the payoff is often skin damage and skin <br />cancer. One in six |x-ople will develop skin cancer at some point <br />during their life and at lea.st 90 percent of these are the result of <br />long-term exposure to ultraviolet radiation from the sun. <br />nie best defen.se to pnrtect yourself and your athletes when <br />outdoors is to use a sunscreen with an SPF of 15 or higher. <br />Make sun safety a priority with your team. <br />Nutritioii <br />A child's nutrition may not be controllable by coaches, but <br />you can educate your players alx)ut gootl eating habits and <br />how it can help them perform better. <br />r <br />i V <br />>i <br />kids need to know that poor nutrition habits will <br />compn)mise their performance <br />candy bars arc high in fat and are nut a good source of <br />immediate energy' <br />children need to consume carbohydrates (breads, pastas, <br />starchy vegetables, hot cereals) 3-4 hours before <br />particip ation <br />children should avoid greasy hamburgers. French fries, <br />and carbonated colas before practices and games <br />good snacks for children are pret/els, unbuttered <br />popcorn, anil low-fat crackers <br />t <br />^priM five components <br />'i fitness[ <br />1)Cardiovascular anduranca • the cornerstone <br />of fitness and gives children an inerea.sed capacity <br />to play and perform. <br />2)Strength • children benefit more fn>m strength <br />exercises that require tliem to overcome and <br />control their own body weight titan from using <br />weight4raini ng equipment. <br />3)Flexibility - increased flexibility will increase a <br />child's range of motion and help prevent injuries <br />cau.sed by overstretching. <br />4)Agility - required in order to make quick <br />movements at various speeds while maintaining <br />balance. <br />5)Balance and coordination - demands both <br />the natural development of the neuromuscular <br />system and the ongoing practice of .s|K'cific <br />moveme nt patterns. <br />safety <br />Think safety first <br />As a youth coach the health and safety of your players must <br />be your number one concern. To help fulfill this obligation <br />the following information should be a part of your practice <br />plan and reviewed often. <br />S - surface inspection. Check the playing area prior to <br />games and practices for debris, holes, slippery spots, <br />or anything else that could harm a child. <br />Jt • adequate supervision and properly fitting equipment. <br />P • first aid care. Know how to handle injuries properly. <br />E • emergency plan. All coaches must know' their <br />responsibilities. <br />T - teach proper skill techniques. <br />Y - you the coach arc responsible for the safety and well­ <br />being of all your players. <br />Do you have a first aid kit - <br />an d is it properly stocked? <br />A properly sUKked first aid kii is vital for every youth eoaeh <br />to have, and here’s what It should contain: <br />•non-stcrile gioves - keep several pair in the kit in tlie event <br />that you’re dealing with hlood. 'I his also protects the <br />athlete from possible infection from your unwashed <br />hands. <br />g small bottle of water and soap - to clean the cut or <br />abrasion. <br />•Band Aids/gau/.e pads - to assist in stopping any bleeding, to <br />clean tlic area and to protect the area. <br />g Ace bandages - used to hold ice in place o\er the injured <br />area and to pnnide compression to aid in reducing <br />swelling. <br />g flexible splint * used to help contn>l injured areas like a <br />linger or wrist. <br />g athletic tape - used to hold a flexible splint or ace bandages <br />in place <br />g sling - eontn)ls injuries to the shoulder and ami <br />g hags of ice - used to aduce swelling and pain. Yt)u can also <br />fae/e water in small pa|>er cups and then tear olT the top <br />of the cup w hen needetl to massage the injuad aaa. <br />g c:PR mouth protector <br />scissors <br />twee/ers <br />nail clippers <br />|K*n flashlight <br />small liottle of water and an eye cup - to s;ifely and <br />effectively amo\ e debris fmm a child s eye <br />coins to make an emergency call - w hen your only access <br />to a phone is a pay phone, it s vital to have the coravt <br />amount of change. <br />Youth Sports Journal I Initial Issue 6 <br />A <br />i