Coach and athlete protocols for return to pracitce in the NEW NORMAL. By Russell Mathanda

1. Coach & Athlete protocols
for return to practice in the
NEW NORMAL
By Russell Mathanda
August 21 2020

2. PLAN FOR RETURN
 PREPARE A STRAGEIC PLAN FOR A 6-8 WEEK
CYCLE
 PLAN FOR PHYSICAL PREPERATION FOR
TRAINING
 IE: S&C PROGRAM AS PART OF GENERAL
PREPERATION
 PLAN FOR AVOIDING COVID -19 AT TRAINING
VENUE

3. STRATEGIC PLAN
(EXAMPLE)
 WEEK 1 & 2
 KEEP INTENSITY OF TRAINING LOW
 WEEK 3 & 4
 INTENSITY OF TRAINING LOW TO MEDIUM
 WEEK 5 & 6
 INTENSITY OF TRAINING MEDIUM
 WEEK 7 & 8
 INTENSITY OF TRAINING MEDIUM TO HIGH

4. MASSAGE
 MOST ATHLETES HAVE NOT HAD A MASSAGE
IN 6 MONTHS
 MASSAGE SHOULD BE DONE WEEKLY
 MASSAGE SHOULD START WITH LIGHT
MASSAGES IN WEEK 1
 INTENSITY OF MASSAGE CAN INCREASE
WEEKLY SIMILAR TO TRAINING
 TOO DEEP TOO EARLY WILL CAUSE INJURIES

5. PHYSICAL
PREPARATION FOR
TRAINING
 FITNESS – NOT JUST RUNNING , SWIMMING
,BOXING,ROWING,SKIPPING,CIRCUITS,AEROBIC
DANCE OTHER GAMES CAN ALL WORK CARDIO
FITNESS.
 STRENGTH – WEIGHTS ,FUNCTIONAL WORKOUTS
MEDBALL CIRCUITS,KETTBELLS AND BODY
WEIGHT EXERCISE
 KEY IS TO PREPARE YOUR ATHLETES FOR THE
PHYSICAL TRAUMAS ASSOCIATED WITH
TRAINING FOR YOUR SPORT

6. KEY TO PLAN FOR PON
2020/21
 WORK BACKWARDS FROM COMPETITION
DATE
 PON OCTOBER 2021
 1-2 WEEKS TAPERING (MID SEPT 2021)
 6 WEEK COMPETITION PHASE (AUGUST 2021)
 4-5 WEEK PRE COMPETITION PHASE (JULY 2021)
 8 WEEKS SPECIFIC PREPERATION II PHASE
(MAY2021) (RAMADAN MAY 11)

7. KEY TO PLAN FOR PON
2020/21
 8 WEEKS SPECIFIC PREPERATION PHASE I
(MARCH 2021) (RAMADAN MON 12 APRIL)
 4 WEEKS GENERAL PREPERATION PHASE II
(FEBUARY 2021)
 8 WEEKS GENERAL PREPERATION PHASE I
(DECEMBER 2020)
 12 WEEKS FOR TRANSITION FROM TRAINING
FROM HOME TO NEW NORMAL TO TAKE PLACE .
 NO NEED TO RUSH OR PANIC

8. PLAN TO AVOID
COVID-19
 PREP TRAINING VENUE PRIOR TO FIRST DAY OF
TRAINING BY DISENFECTING AND CLEANING OF
ALL EQUIPMENT,INCLUDE DOORS HANDLES
,DESKS ETC.
 SET UP FOR HAND SANITIZATION AT ENTRY AND
EXIT POINTS
 THERMAL TESTING FOR ALL THAT ENTER
FACILITY
 FACE MASKS AND PLASTIC FACE MASKS WORN AS
MUCH AS POSSIBLE EVEN WHEN TRAINING

9.  SOCIAL DISTANCING TO BE IN PLACE
 NO VIVSITORS TO ENTER ONCE ALL ARE IN
LOCKDOWN
 ALL ATHLETES MUST PROVIDIE THEIR OWN
TOWELS AND NO SHARING OF ITEMS
 NO SHARING OF DRINK BOTTLES
 ATHLETES MUST ADVISE IF LEAVING
PREMISIES AND MUST ON RETURNING
CHANGE ALL CLOTHES AND SHOWER BEFORE
RETURNING TO THE GROUP.
 IF ATHLETES NEED TO VISIT BANKS DO EARLY
MORNING TO AVOID MASS NUMBERS OF
PEOPLE

10.  IF ATHLETES REQUIRE TO GO TO SHOPS GO
EARLY MORNINGS OR JUST BEFORE CLOSING
AGAIN AVOIDING BUSY TIMES
 AVOID TRADITIONAL MARKETS
 LIMIT CONTACT WITH GO FOOD OR
DELIVERIES
 ALL FOOD DELIVERIES PACKETS SHOULD BE
SPRAYED BEFORE COMING IN CONTACT.
 DUE TO GROUP LIVING CHANCES OF
CONTACT AND TRANSFER OF VIRUS IS
HIGHER.

11.  ANY SIGNS OF SICKNESS MUST BE REPORTED
IMMEDIATELY BY ATHLETE /COACH/STAFF
 ANYONE FEELING SICK SHOULD ISOLATE
THEMSELVES FROM MAIN GROUP AND GET
MEDICAL SUPERVISION.
 CLEANING OF TRAINING AREAS BEFORE/ AFTER
EVERY SESSION
 DISENFECTING OF ANY SHARED EQUIPMENT
 SPEND TIME IN SUNSHINE AT LEAST 30 MINS PER
DAY
 COACH & ATHLETE ACCOUNTABILITY IS REQUIRED

12. REHABILITATION
EXAMPLE
 GROUP LOCKDOWN ON MARCH 24
 130 DAYS LOCKDOWN
 GROUP STAYED LOCKDOWN DURING IDUL
FITRI (THEIR CHOICE)
 23 MEMBERS INVOLVED IN LOCKDOWN
 ZERO POSITIVE TESTS FROM LOCKDOWN
 ATHLETES CONSTANTLY REMINDED ABOUT
SAFETY PROTOCOLS.

13. REHAB DAILY ROUTINE
(EXAMPLE)
 9 AM SESSION DONE IN SUNSHINE FOR 30
MINS TO 45MINS
 10.30 LIGHT TRAINING SESSION
 12.00 SPECIFIC SKILL TRAINING
 1.30 MEDIUM TRAINING SESSION
 3.30 RECOVERY TYPE SESSION OR HARD
SESSION (YOGA ,STRETCHING ,DANCE
BASICALLY FUN ACTIVITY)

14. REHAB SESSIONS ?????
WHY?WHAT?
 5 SESSIONS IN A DAY
 LIGHT TO MEDIUM SESSIONS
 ONLY 30 TO 45 MINS ON AVERAGE
 LAST SESSION 1HOUR USUALLY AND
HARDEST SESSION
 REGULAR MEETINGS TO SORT OUT ISSUSES
AND KEEP A POSITIVE VIBE AMONGST THE
GROUP

15.  SHORT SESSIONS SO AVOID BOREDOM
 5 SESSIONS PER DAY TO KEEP ATHLETES BUSY
 CLOSE MONITORING OF NUTRITION
 REWARDS FOR LOSING BODY FAT
 KEEP FITNESS THROUGH HIGH INTENSITY
INTERVAL TRAINING
 LIMITED SPACE
 LIMITED EQUIPMENT
 LAST SESSION OF DAY TO MAKE SURE
ATHLETES WILL GET REST TO RECOVER FOR
NEXT DAY.

16. KEY THINGS NOT TO
FORGET
 CLOSE COMMUNICATION WITH NUTRITION
 EASY TO PUT ON BODY FAT WHEN IN
LOCKDOWN AS TO EAT FEEL GOOD FOODS
 COMMUNICATION WITH PSYCOLOGY
 LIVING 24 HOURS WITH PEOPLE CAN GET ON
YOUR NERVES
 MEET REGULARLY FOR CHATS
 BE HUMAN , NOT JUST THEIR COACH

17. INJURIES
 IF ATHLETES GET PAIN STOP WORKOUT
 IF PAIN LAST MORE THAN 3 DAYS SEE
DOCTOR
 INJURY RISK WILL BE HIGH FOR FIRST 6 WEEKS
 OVERSEAS TEAMS RETURNING TO SPORT
HAVE ALREADY HAD NUMEROUS INJURIES
 A CASE OF TOO MUCH TOO SOON
 ALSO OVERESTIMATING THE EFFECT OF TFH
 NEED HELP CALL ME : 08 221 333 8489

18. SUCCESS TO KONI JATIM