A Brief intro presentation i delivered to the U20 Great Britain Basketball team.

1. THE GAME CHANGERS

2. Aim
• Reduce risk
• Illness
• Injury
• Decreased performance
• Improve on court success

3. Hygiene
• Hand hygiene
• Food hygiene
• Sleep hygiene
• Personal hygiene

4. Hydration
• A 2% decrease in hydration has a 20% increased injury
risk.
• 1kg weight loss during a session needs to be replaced by
1.5lt of fluid.
• Water – drink plenty
• Salts can help to retain the fluid
• Can reduce need to get up at night
• Fiba Study – Paul
• Throughout Day NOT JUST AT PRACTICE

5. Sleep
• Need for 8-10 per night with top-ups during the day.
• Naps – very good – max 45min during the day.
• Hygiene
• Blue light – phones, laptops etc
• Food – don’t go to sleep on an empty stomach
• Caffeine – restrict use 6hrs prior to sleeping
• Light pollution – use eye mask/ear plugs if needed
• Room temp – 19-21˚.
• Fresh air – window open (seagulls permitted)
• Reduce body temp prior to going to bed
• Be aware of your roommates needs.

6. Active Recovery
• Vital recovery tool.
• Footwear- Flip flops, adequate footwear once out
• Players expected to add a further session in the evening.
• Stretch & Trigger.
• Walk – 20min.
• Rehab sessions- physio or self led
• Other recovery aids:
• Hydration
• Ice baths
• Compression garments
• Diet

7. Diet
• Solution –
• Portion control
• Carb:protein:fruit/veg mix – Rule of Thirds.
• Electrolytes
• Protein Supplementation
• Pre Fuel – workout-

8. Travel
• Adequate Footwear
• Airports- use time for rehab if required.
• Sore Throats & on flight
• Compression Garments
• Sleep
• Hydration
• Routine on and off court
• Medicine- Doping (Paul)

9. TEAM- WORK
• Look after each other
• Reminders each other about -gear, rehab, food.
• Injury/ Rehab sessions- Clinics
• Communication
• Warm ups
• Cool Downs
• Self Management