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)