All sports carry the risk of injury. Fortunately, most injuries are preventable—especially those due to overuse or overtraining.
* Take a Break: It’s important to build-in rest periods between training, practice and competitions. A useful rule-of-thumb is that children under the age of 16 should not practice more hours per week at a given sport than their age in years.
* Self-care: It’s important for athletes to eat a healthy diet and consume enough calories. Getting enough rest and liquids are equally vital.
* Keep it Fun: Training should be fun and invigorating. If it feels monotonous or painful, that can be a sign that you’re pushing too hard.
* Play Safe: Good sportsmanship and adherence to game rules can reduce the risk for injury.
* Manageable Workload: With training, it’s important to use proper technique and to keep weekly workload increases under 15 percent.
* Warm-up & Cool Down: It’s important to do dynamic warm-ups before training to pre-stretch and activate muscles without overstretching them, and to do cool downs afterward.