Conditioning and Training
Over-training is the result of doing too much; the mind and body react unfavorably to mistakes made in the training program. Some of the common signs of over-training include:
- Illness or increased susceptibility to upper respiratory infections
- Decrease in training level intensity or early fatigue
- Decrease in performance or desire to perform, and/or
- Soreness or injury to muscles and joints.
There is no specific recipe to prevent over-training. Each coach must carefully design programs to avoid over-training. Try the following suggestions:
1) Include variation with your practices and progress or maintain within
each segment of your season, e.g., pre-season, post-season, off-season
(periodization);
2) Make sure your athletes are eating a healthy diet to replenish used
glycogen stores, and remind athletes to hydrate before and re-hydrate after
each practice session;
3) Finally, make sure to plan for sufficient time to rest and recover from
hard practices.
Include a light/rest day or an alternate activity day to help athletes recuperate from high intensity sessions.
Reprinted with the permission of the American Alliance for Health, Physical Education, Recreation and Dance.
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