Care For Your Body

With tournament time right around the corner, teams need to stay fresh in March. Here are some tips from Jon Sanderson, Basketball Strength and Conditioning Coach at the University of Michigan: 1. Give your team time to foam roll and go through mobility/stretching routines 2. Utilize cold tub immersion

• Recommended immersion: 8-12 minutes in 50-60° F

• Reduces inflammation and pain

3. Try a contrast bath after practice

• Begin with hot water (100-103° F) and finish with cold water (50-60° F)

• Recommended immersion: three rounds of 3-minutes in each temperature

• The pumping of blood helps reduce pain and flush byproducts

4. Remind your team that 8-10 hours of sleep is optimal for their age group

• Improves reaction times

• Reduces injury rates

• Longer playing careers

• Better accuracy, faster sprint times

• Fewer mental errors

5. Encourage proper nutritional habits

Source: Jason Mejeur, Programax founder (www.programax.org)