ASEAN School Games
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Coaches’ Handbook 10th ASEAN School Games Coaches’ Handbook Coaches’ Handbook Page 3 Coaches’ Handbook Page 4 Coaches’ Handbook TABLE OF CONTENTS Executive Summary……………………………………………………3 COACHING PHILOSOPHY Identifying Your Coaching Philosophy ............................. 10 Why Do You Coach?....................................................... 14 Coaching Styles .............................................................. 17 Knowing Your Coaching Style ......................................... 18 THE YOUNG ATHLETE Areas of Development in a Youth Athlete ........................ 21 Individual Differences in Youth Development .................. 21 For Coaches Facilitation of student's learning using Athlete's Learning Journal SPORTS NUTRITION Introduction – Time Your Fuel ......................................... 26 Background: An Athlete Is Like a Car. ............................. 27 Key Nutrition Strategies #1: What to Eat? ....................... 28 Key Nutrition Strategies #2: How Much to Eat? ............... 29 Key Nutrition Strategies #3: When to Eat? ...................... 32 Page 5 Coaches’ Handbook Key Nutrition Strategies #4: Preventing Dehydration ....... 33 Practical Application #1: Planning Ahead as a Coach ...... 35 Practical Application #2: Preparing Ahead as an Athlete . 40 Practical Application #3: Hydration .................................. 41 Tracking Your Athletes’ Hydration Status ......................... 42 Consumption of Supplements .......................................... 43 Traveling Nutrition – Do’s and Don’ts ............................... 44 Traveling Nutrition – What to Do When Your Athlete is Down with Gastroenteritis (Food Poisoning) .................... 45 Traveling Nutrition – Useful Items to Pack ....................... 46 Summary ......................................................................... 46 SPORT PHYSIOTHERAPY What Is a Sports Injury? .................................................. 48 Sport Injuries in The Youth Athlete .................................. 50 Sports Injury Prevention .................................................. 52 Injury Prevention Strategies ............................................. 53 #1 Sports Specific Warm Up Concepts ............................ 53 #2 Relieve Tight Muscles ................................................. 55 #3 Strength and Conditioning .......................................... 57 Practical Application #4: Identify Common Injuries .......... 59 Sports Injury Management ............................................... 59 Practical Application #5: Muscle Soreness & Acute Injury 64 Concussion ...................................................................... 65 Returning to Play After a Sports Injury ............................. 68 Summary ......................................................................... 72 SPORT PSYCHOLOGY Introduction to Mental Skills ............................................. 74 Goal Setting ..................................................................... 75 Practical Application #6: Goal Setting .............................. 78 Imagery ........................................................................... 80 Page 6 Coaches’ Handbook Practical Application #7: Imagery .................................... 83 Focus .............................................................................. 85 The Power of Self-Talk .................................................... 86 Practical Application #8: Negative Self-Talk .................... 87 Dealing with Anxiety ........................................................ 88 Practical Application #9: Dealing with Anxiety ................. 89 Handling Pressure .......................................................... 91 Practical Application #10: Controllables & Uncontrollables ....................................................................................... 94 Pre-Game Mental Preparations ....................................... 95 Practical Application #11: Pre-Game Routine ................. 97 Mental Skills Toolkit ........................................................ 99 Recovery ........................................................................101 Summary .......................................................................102 REFERENCES, APPENDICES, ANNEXES References ....................................................................103 Appendix A: Athlete Profile.............................................107 Appendix B: Hydration Worksheets for Athletes .............108 Annex A: A Summary Of Key Considerations For Different Sports ............................................................................110 LIST OF FIGURES Figure 1. Dimensions of Transformational Coaching.. ..... 10 Figure 2. The Evolving Relationship of Coach and Athlete ....................................................................................... 17 Figure 3. Build Your Plate According to Your Training ..... 30 Figure 4. Examples of 15-20g Protein Portions ............... 31 Figure 5. Important Nutrition Time-points ........................ 32 Figure 6. Urine Colour Chart ........................................... 33 Figure 7. Are Sports Drinks Necessary? ......................... 34 Figure 8. Nutrient Timing Flowchart ................................ 36 Figure 9. Using the NYSI Recovery Tube ........................ 40 Page 7 Coaches’ Handbook Figure 10. NYSI Bottles ................................................... 42 Figure 11. Supplements (Infographic) .............................. 43 Figure 12. Travelling Nutrition Checklist ........................... 44 Figure 13. Examples of Food Options for Management of Gastroenteritis (Food Poisoning) ..................................... 45 Figure 14. Make Your Warm Up Specific ......................... 54 Figure 15. Static Stretches ............................................... 55 Figure 16. Soft Tissue Release ........................................ 55 Figure 17. Active Stretches .............................................. 56 Figure 18. A Good Strength And Conditioning Program I . 57 Figure 19. A Good Strength And Conditioning Program II 58 Figure 20. P.OL.I.C.E. Principle to Manage Acute Injuries ........................................................................................ 62 Figure 21. HARM-ful Factors to Avoid 72 hours Post Injury. ........................................................................................ 63 Figure 22. Signs and Symptoms of a Concussion ............ 65 Figure 23. Danger Signs and Symptoms of a Concussion66 Figure 24. Graduated Return To Sport............................. 67 Figure 25. Type Of Goals................................................. 76 Figure 26. Imagery - How and When to Use .................... 82 Figure 27. Tips to Focus .................................................. 85 Figure 28. 3 Simple Steps to Promote Helpful Self-Talk .. 86 Figure 29. Types of Self-Talk. .......................................... 86 Figure 30. Forms of Anxiety ............................................. 89 Figure 31. Dealing with Anxiety ....................................... 90 Figure 32. Helping Your Athlete Deal with Pressure ........ 93 Figure 33. Pre-Game Mental Preparations ...................... 96 Figure 34. Mental Toolkit ................................................. 99 Figure 35. Items in The Mental Toolkit ........................... 100 Figure 36. 3 Steps to Recovery (Psychology) ................ 101 Page 8 Coaches’ Handbook COACHING PHILOSOPHY Page 9 Coaches’ Handbook Identifying Your Coaching Philosophy Youth coaching is a noble profession! As you coach your young athletes, you have the power to design and define their sporting experience. Developing athletes also require personal development that may occur through their sports. Hence, effective coaching is also about developing better individuals and creating a positive youth development experience. One way to develop better individuals is through transformational leadership behaviours that have been associated with positive athlete outcomes such as athlete satisfaction, performance and intrinsic motivation. Figure 1. Dimensions of Transformational Coaching. Adapted from Turnnidge, J., & Coté, J. (2017). Page 10 Coaches’ Handbook To start, how do you feel about yourself as a transformational coach? The activity below lists some of the behaviours of transformational coaches. Circle the ratings of those that you think your athletes will use to describe you. Self-Evaluation of Coaching Behaviours Behaviours Low Average High Can be improved? 1. Discuss prosocial behaviours - good 1 2 3 sportsmanship, respecting opponents etc. 2. Show humility / vulnerability - getting them to keep their 1 2 3 equipment when they are done. 3. Discuss goals / expectations with your athletes 1 2 3 4. Express confidence in athlete potential - communicating this faith in 1 2 3 them by telling them, giving them a high five. 5. Promote team concept - one for all, all for one. 1 2 3 6. Provide rationale / explanation - explaining the reason for punishment or 1 2 3 intended outcome of drills. 7. Elicit athlete input - hearing from the athletes themselves regarding things 1 2 3 during and outside of training. Page 11 Coaches’ Handbook Behaviours Low Average High Can be improved? 8. Share decision making / leadership responsibilities - give athletes decision making opportunities and 1 2 3 reinforce