Taconic Little League Coaches Presentation

1. Taconic Little League Coaches Presentation Ryan Stevens, ATC, CSCS Spring 2008

2. Introduction What is going to be covered in this presentation? • Injury Prevention • Management of Common Athletic Injuries • Throwing Drills for Players • Important Things to Remember • M.O.S.T. Free Evaluations

3. Injury Prevention • Nutritional considerations • Hydration • Attempt to drink 64-80 ounces of water/day (not including what you drink while at practice/games) • Water is essential for all biochemical functions in the body, and dehydration is one of the most common causes of acute decreased sports performance. • Just because you are not thirsty does not mean that your body does not need water. • Athletes should try to drink a least 32 extra ounces on days when long, intense practices or events are occurring. • 8 ounces before playing • 8 ounces every hour. • Also, try to avoid caffeinated drinks while exercising • Caffeine has a diuretic effect = can lead to dehydration

4. Injury Prevention • Nutritional considerations • Nutritional status can play a large part in performance! • Athletes require plenty of energy – eat often (5-6x/day!) • Especially important to have something to eat within 1 hour of finishing practice or game – replace lost nutrients and fuel the body for recovery! • Foods selection and recommendations • Be sure to check out “Nutritional Recommendations for Athletes” on Taconic Little League Website

5. Injury Prevention • Proper Warm-up • Dynamic warm-up • Why do it? • Increase blood flow to the muscles, increasing core body temperature • Activates muscle groups and stimulates the nervous system • Increases joint mobility • Increases coordination and balance • Studies show that it decreases chance of injury • Be sure to check out the complete recommended “Dynamic Warm-up” on the Taconic Little League Website!

6. Injury Prevention • Stretching • More important following vs. before activity • Can be utilized before activity (after warm up) when dealing with tight or sore muscles • Hold stretches for 15 seconds, 2 times each

7. Management of Common Athletic Injuries • Heat-related illness • Most common type – Heat cramps • “Red flags” • Stomach/Muscle cramps • Light headedness, dizziness, headache, nausea • Lethargy • Feinting • Altered or loss of consciousness • Heavy sweating • Red, hot, dry skin

8. Heat-Related Illness • Initial Care of Heat Cramps • HYDRATE!! • Ice packs on cramping muscles, light stretching • If not noticed early, can lead to heat exhaustion or even heat stroke • Remove from heat – get into Air Conditioned building if possible • Cool body using cool towels, ice, water • Seek medical attention immediately if: • Loss of or altered consciousness • Athlete appears to be acting “not like him/herself” • Stop sweating (dry hot red skin) • Vomiting/Dry heaves

9. Heat-Related Illness • Return to play criteria • If simply heat cramps - next day if fully recovered and properly rehydrated (may have some muscle soreness) • Advanced heat illness – clearance needed by physician

10. Signs observed by parent/coach Symptoms reported by athlete Appears dazed or stunned Headache Is confused aboutassignment Nausea Forgetsplays Balance problems or dizziness Isunsureof game, s core, oropponent Double or fuzzy vision Moves clumsily Sensitivity to light or noise Answers questions slowly Feeling sluggish Loses consciousness Feeling groggy or foggy Shows behavior or personality changes Concentration or memory problems Can’t re call events prior to hit and/or after hit Confusion Unexplained l oss of appetite Trouble sleeping Common Athletic Injuries • Head injury (concussion) • “Red flags” – can show up initially, or take days or weeks to appear.

11. Head Injury (Concussion) • Initial Care • Seek medical attention right away if you think the athlete may have a concussion. Better to err on the side of caution. Allow trained professional to decided severity of case • Keep athlete out of play. Concussions take time to heal. Do not let the athlete return to play until cleared by a physician. • Returning too soon poses a greater risk of a recurrent, more serious concussion which may cause permanent brain damage or, in some severe cases, death. • Make sure all of the athlete’s coaches are aware of the concussion and when s/he will be permitted to return to participation. • Remind your athlete: Better to miss a few games than to miss an entire season…or multiple seasons. • Return to play criteria – Determined by qualified healthcare professional.

12. Common Athletic Injuries • Joint sprain • Common types – ankle, wrist, foot, elbow, knee, finger, foot • “Red flags” • Swelling and/or discoloration • Loss of motion • Severe pain impairing function (i.e. limping) • Initial Care • R.I.C.E. • Should not be participating if any “red flags” present • If leg/ankle injury and limping, make use of crutches (even if short term) • Care for injuries sooner than later; minor injuries can become serious over time if not cared for • Seek assessment from trained medical professional if “red flags” present for >3 days (or sooner if able)

13. Joint Sprains • Return to play criteria • Resolution of “red flags” • Normal biomechanics returned (i.e. no limp) • Minimal (if any) discomfort during play • Clearance by trained medical professional when severe injury occurs

14. Common Athletic Injuries • Muscle strain • Common types – hamstring, calf, shoulder, back, quad • “Red flags” • Swelling and/or discoloration • Loss of motion due to muscle spasm or torn muscle/tendon • Notable loss of strength in muscle • Severe pain impairing function

15. Muscle/Tendon Strain • Initial Care • R.I.C.E. • Should not be participating if any “red flags” present • If leg/ankle injury and limping, make use of crutches (even if short term) • Mild-moderate stretching of muscles around injured area as tolerated • Care for injuries sooner than later; minor injuries can become serious over time if not cared for • Seek assessment from trained medical professional if “red flags” present for >3 days (or sooner if able)

16. Muscle/Tendon Strain • Return to play criteria • Resolution of “red flags” • Normal biomechanics returned (i.e. no limp) • Minimal (if any) discomfort during play • Clearance by trained medical professional when severe injury occurs

17. Common Athletic Injuries • Overuse injuries • Common types – shin splints, arch pain, elbow/shoulder soreness • “Red flags” • Same as with sprains and strains • Pain that does not decrease and/or resolve after proper warm up and stretching

18. Overuse Injuries • Initial Care • R.I.C.E. • Allow time for injured tissue to recover • Good strategy is 1 week of non-irritating activity, then progressive return if pain-free • Modified activity – decrease volume and intensity of training to allow pain-free participation • Stretching and strengthening as appropriate

19. Overuse Injuries • Return to play criteria • Variable • No “red flags” • Athlete was given opportunity to “rest” injured body part • If symptoms return quickly even after resting period, seek advice of trained medical professional • May be later rather than sooner in young athletes to decrease likelihood of long-term problems

20. Guiding Your Throwing Athletes • Throwing drills for players • Emphasis on proper throwing mechanics and body mechanics. • Things to watch for: • “Opening too soon” • Lead or stride foot landing too far to the left for righty or to the right for lefty (many times indicative of opening up too much) • Do not let ball get behind head in “cocked” phase • Lead shoulder to target • Follow through to opposite shin • Balanced finish • BREAK BAD MECHANICAL HABITS AT AN EARLY AGE – EASIER TO FIX AND LESS POTENTIAL FOR PROBLEMS LATER ON!

21. Guiding Your Throwing Athletes • Drills – still focus on above 6 keys • Elbow toss • Focus on wrist snap • Half-kneeling short toss • Upper body throwing (Standing facing partner) • Focus on 90 deg upper body turn, proper arm mechanics, and follow through • Crow-hop toss (short & long) • Use entire body to throw!

22. Important Things to Remember • Follow Little League Baseball National Guidelines (updated in 2006) regarding pitchers • Pitch count – Must Keep! • 17-18 years old = 105 pitches per day • 13-16 years old = 95 pitches per day • 11-12 years old = 85 pitches per day • 10 years and under = 75 pitches per day • Rest periods as outlined in little league national guidelines • NO EXCEPTIONS! Rules are a result of countless studies proving a need for a pitch count in young athletes! http://www.littleleague.org/media/pitch_count_08-25-06.asp

23. Things to Remember… • Promote a focus on pitch location and change of speed when working with pitchers. • Do not teach or promote “snap off” curve balls, sliders, or other special pitches involving twisting of the wrist and forearm • Especially under the age of 14. • Example: Nolan Ryan • 27 years in the Majors • Minimal elbow problems • 4 primary pitches (2 & 4 seam fastball, circle change, and curveball caused by finger pressure and release point (no “snapping”)

24. M.O.S.T. Free Evaluations • Why take advantage? • FREE! • Reassuring • Expedites quality care and safe return to play! • Office Hours & Locations Main Office 2 Front St Millbrook NY 12545 Phone (845) 677-5021 M-F 8:30am-7:00pm M.O.S.T. @ the Training Center 2647 Rt 44 Millbrook NY 12545 Phone (845) 677-8045 M-F 8:30 am – 5:30 pm

25. Any Questions? ?