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Ease into those hot weather practices
Justis column: Follow guidelines when working with young athletes
I can’t believe summer is drawing quickly to a close.
Before you know it, your sons and daughters will be returning to various sport practices, if they haven’t already.
No one can predict what Mother Nature will provide in terms of weather, but if it’s anything like what most of July was like, outdoor practice sessions and contests will be uncomfortable to say the least.
According to USA Football “reported cases of exertional heat stroke (EHS) currently rank among the top-three causes of sport participation fatalities …The majority of EHS cases occur during summer workouts when athletes are unprepared to cope with environmental conditions and physiological demands placed upon them. Heat acclimation guidelines recommend that athletes be introduced slowly to environmental stresses during practice sessions …These guidelines call for a two-week period (10-14 days) when coaches gradually increase the length and intensity of practice and the amount of equipment that can be worn.”
And of course, athletes should have easy access to fluids and have periods of rest throughout the session.
USA Football’s recommendations for youth football players include:
- At no time throughout the preseason or regular season should teams practice more than once per day (no two-a-day practices).
- During practice days one and two of the heat-acclimatization period, a helmet should be the only protective equipment permitted. No form of player-to-player contact should occur during the first two practices.
USA Football’s Practice Time Guidelines
- 5-plus years old - 30- to 60 minutes, 1-2 practice(s)
- 8-plus - 60- to 90 minutes, 1-3 practice(s)
- 10-plus - 75 to 105 minutes, 2-3 practices
- 12 to pre-high school - 90 to 120 minutes, 2-3 practices
- During practice days three and four, only helmets and shoulder pads should be worn. No full contact drills should be allowed, defined as drills being run at “thud” (initiation of contact at competitive speed, but no take-down to the ground) and “live” tempo. Coaches are encouraged to limit player-to-player contact up to “controlled levels” using USA Football’s Levels of Contact.
- On practice days five and six, controlled contact which would occur no sooner than the second week of a youth organization’s preseason schedule according to these guidelines, teams have the option to wear full pads and full contact drills can begin and should be utilized within the recommended time allocation (given above).
- On days when environmental conditions (via heat-index or Wet Bulb Globe Temperature) are extreme, modifications should be made to the work-to-rest ratio (allowing for cool-down periods and rehydration) or rescheduled to cooler parts of the day – before 10 a.m. or after 6 p.m.
In regards to full contact drills during the preseason, USA Football says it recognizes preseason practices may require more full contact time than during the regular season in order to allow for the teaching of fundamentals. Contact should be introduced in a progressive manner to ensure proper technique prior to full contact.
“Practices involving drills or activities considered to be full contact (contact at a competitive speed) are not allowed on consecutive days. This includes the day following a game or live-action scrimmage.”
Obviously, all coaches should be educated on the definitions of “full contact.” Once the regular season begins, USA Football recommends the number of practices per week should be decreased to account for the weekly game. Limit full contact to no more than 30 minutes per day.
“At this point in the season, games have begun and full contact exposure rates have increased on a weekly basis for players. To account for this, the recommendation to eliminate one practice per week and decrease the amount of time dedicated to full contact drills decreases the number of exposures per week,” and still not allowed on consecutive days.
Go to USA Football for an explanation of levels of contact chart. A practice plan example within and exceeding 30-minute full contact allocation can be found here.
Good luck to all coaches, players and parents. Have fun and stay safe.
Nancy Justis is a former competitive swimmer and college sports information director. She is a partner with Outlier Creative Communications. Let her know what you think at njustis@cfu.net
Players take a water break during the Tim Dwight Football Camp at Iowa City High in 2009. Water breaks are an essential part of working out in the heat. (Liz Martin/The Gazette)
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