In any sport, injuries are inevitable, both during games and during training. In order to reduce their number and consequences, safety procedures have been introduced. In basketball, collisions and close play are common, so players always wear extra protection and follow certain guidelines. This article will break down the basic safety points, as well as other tips to help avoid injuries.
Safety Rules in Basketball
Safety rules before you start the class
You should choose the right uniform before you start the class. Basketball is a very intense sport, in which you can sweat after just a few minutes of play. If the temperature is above 15 degrees, it is recommended to wear short shorts and a tank top. At lower temperatures it is necessary to dress a little warmer, for example, in sports pants and a T-shirt. Particular attention should be paid to shoes. Its sole should not slip, and jumping and moving should not interfere with the buckles or tongues.
All jewelry on the hands and body should be removed. Sometimes during the collision athletes accidentally tear chains or bracelets. They will be hard to find later, and even harder to repair. Long hair can be gathered into a ponytail or bun. On the elbows and knees you can wear a special tightening fabric. Knee pads and elbow pads can be supplemented with pulsators. Fall during training will have to many times, so it is better to think about a soft landing.
Before you start training, you should check the site as a whole. Are the rings well secured? Is the floor wet or dry? Are there any foreign objects on the floor? Everyone watching should take a few steps away from the front line.
During practice.
Before the start of the main training session, it is imperative to perform a warm-up. It is necessary to simulate ball handling, throws, collisions. All this will help prepare the body for the upcoming loads. Light jogging and cardio loading will also not be superfluous. After 10-15 minutes of such preparation you can proceed to the main workout. It is better to spend it outdoors, because there is good oxygenation.
It is necessary to use all the simulators and equipment for their intended purpose. If you train or handle the equipment incorrectly, you can not only break it, but also experience severe injury. It should be noted that during the workout you should monitor your well-being. You should not train on an empty stomach or in a state of extreme sleepiness. Before training you should eat calorie-dense food and get a good night’s sleep.
Watch your thirst and take 1-1.5 liters of water with you. If you do not maintain water balance in the body, the workout will be of little use (because the metabolism slows down and muscles do not grow). But the worst thing is if the athlete will drive himself to exhaustion. If the mouth is dry or the body is lethargic, you need to drink water and take a short break in the workout. It is good to have some fruit with you for fast carbohydrates (banana, apple, pear).
Care should be taken during the workout to avoid injury. If the player experiences muscle discomfort or sharp pain, it makes sense to stop training, let the muscles rest. You can put something cold (the same water bottle) or massage the problem area. If the pain does not go away, you need to contact the coach or a specialist.
Emergency cases
It happens that the muscles suddenly cramp or a sharp pain penetrates the ligaments or joints. In this case, you should immediately contact the coach and go to a specialist. It is desirable that before the start of the training all present know the rules of first aid, as well as know where the medical station or doctor is located.
After Practice.
Even if the class is over, safety techniques should still be followed. After practice you should put all equipment and tools in their places, wipe surfaces with a damp cloth, wipe the strongest transmitters of bacteria (faucet, handles of equipment, doors) with alcohol. After any workout it is better to take a shower and relax your muscles. It will help steamed muscle fibers so that the next day the pain did not bother the player.
You should also eat something with a lot of protein and water (milk or yogurt) after training. Such foods will help you recover quickly, and will not let you get too tired on the way home.