 Our team is traveling to its first national tournament this summer. We know that the weather will be hot and that we will be playing more games than we are used to – two games a day or more for five or six days. What suggestions do you have to make sure our girls can stay competitive over the long haul?
Getting Ready for the Road
Dear Getting Ready:
Playing in a national tournament is like no other experience, simply because you play so many games and the pressure is on to perform well all the time. Yet, you are in a strange place with an unfamiliar climate – national summer tournaments are often in the warmest places in the U.S. (Florida, California, Nevada, Arizona, Texas) – and that can take its toll on your team’s energy level. The key is to come prepared, and to pace your team physically and emotionally throughout the tournament.
Here are some tips based on our team’s experiences when we traveled to the NIC Tournament in Sacramento last summer:
Foot, ankle and knee care
Feet and ankles can be the first to go simply from fatigue. Also, when the feet and ankles are tired they become more vulnerable to more serious injury such as strain/sprain.
- If possible, players should have two pairs of shoes for game and practice purposes only. Swapping back and forth between pairs will help keep foot fatigue to a minimum. Also consider getting a fresh supply of athletic socks. Sometimes, wearing two pairs of socks can help reduce friction and blisters.
- Plan on budgeting leg-rest time every day. Players should rest for about an hour with their feet elevated, at least once a day (it’s a good time to do a little reading). Also lay a bag of ice on top of the knees, ankles and feet to keep the swelling down. (If you are playing in a hot climate, this is good advice even if they are not sore. The ice feels good in the heat.
Rest
- Enforce a consistent bedtime – 9:30 or 10 p.m. is a good rule of thumb. You may have early morning games and may be playing twice a day (or more). Getting enough sleep will ensure that your players’ energy tanks stay full as the week progresses.
- If there is a break between games, keep activities to a minimum to conserve energy. This is a time to rest and read – not play games in the pool.
Family Time
- Parents should organize family outings around the team’s practice and game schedule. Take a trip to a nearby theme park when a player can rest adequately before a workout or game. Better yet, go after the games are over for the day, unless it’s late and there’s an early morning game.
- Families should also plan their meals accordingly, as games may be scheduled at lunch or dinnertime.
- Also plan on some team-only activities without parents or siblings. It’s a good idea for players and coaches to have a meal together, play at a park or go to a movie – something to keep them bonded throughout the week.
Food and Water
- Hydration will be a major issue. Juices and sodas should be kept to a minimum. Electrolyte replacement fluids such as Gatorade are okay and can be useful, but nothing replaces water. Water consumption should begin within 10-20 minutes of waking in the morning and should continue until about an hour before practice or a game.
- Feed your players like athletes. Keep the greasy fast food to a minimum and focus on foods like pasta, deli sandwiches, salads and fresh fruit. Absolutely avoid sugary snacks and treats. After-dinner dessert is OK but constant snacking on candy during the tournament is not. Choose healthy foods at breakfast as well – instead of doughnuts and Pop Tarts, consider toast, pancakes or bagels.
Above all, make sure your players understand they are supposed to have fun and enjoy themselves. Not many girls have an opportunity to play on a national level, where the competition is tough and the pressure can be intense. If you make sure they are well rested and take care of their bodies, they will be able to perform at their highest level – and have the experience of a lifetime.
Hoop Mom
Teresa Wippel is team manager of the Warriors Basketball Club, a 5th Grade
girls' team from the Seattle area, and mom to Warriors post player Amanda
Waldron. In her other life, she is a freelance writer and editor. To ask Teresa a question, email her at teresawippel@attbi.com
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