Returning to Sports Safely: Fall 2021 Update
Published on in Health Tip of the Week
Published on in Health Tip of the Week
For many young athletes, fall is more than a season – it’s a time to get back on the gridiron, soccer field, volleyball or tennis court, and cross-country or golf course. It’s time to get active, connect with friends and enjoy some friendly (or fierce) competition. While things may still look a little different this fall, if we all work together, our youth can safely compete, and our families can safely cheer them on – in person.
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As of now, both the Pennsylvania Interscholastic Athletic Association (PIAA) and New Jersey State Interscholastic Athletic Association (NJSIAA) have reported all indoor and outdoor competitions will be permitted for the Fall 2021 season. Currently, neither group are placing restrictions on players or fans – no matter their vaccination status.
Don’t wait to start training! Depending on your child’s choice of sport, begin a workout routine now that includes endurance training, cardio training, strength training and core strengthening.
Six weeks before your child’s sports season, we recommend all youth athletes begin endurance training, which includes running. Below is a sample schedule we recommend for high school athletes:
Week 1: Run a mile every other day
Week 2: Run 1.5 miles every other day
Week 3: Run 2 miles every other day
Week 4: Run a mile every day
Week 5: Run 1.5 miles every day
Week 6: Run 2 miles every day
If your child’s coach or athletic trainer recommends adding strength training to your child’s pre-season workout routine, you can modify the above to continue running every other day and alternate with strength training. How long your child should practice strength training will depend on their physical condition, sport and specific recommendations.
Strength training is more than lifting on weight machines in the school or public gym. With COVID-19 restrictions, we’ve learned how to be a bit more creative when it comes to strength training.
Many fall sports do not require heavy lifting – except perhaps football. Smaller weights – such as 5 lbs., 10 lbs., and 20 lbs. – are often effective at building strength for sports where agility is important (e.g., soccer, volleyball, cross-country).
While purchasing a private weight machine or a gym membership can be expensive, materials that use body resistance are relatively inexpensive and can produce the same great results. Body resistance training may include:
In addition to endurance, cardio and weight training, most young athletes also benefit from skills training to ramp-up specific skills used in their sport that have been dormant in recent months. Depending on your child’s sport, they can practice throwing, catching, kicking, hitting, passing, swinging and more. Try different courses, practice with different friends and build skills with each new turn.
While there’s a lot for young athletes to remember this season, encourage them to focus on what they CAN do, rather than what they can’t. Injuries and pain can definitely put a damper on your youth’s back-to-sports routine; by encouraging them to prepare early, you can help them enjoy their sport even more!
Brian Vernau, MD, FAAP, CAQSM, is a sports medicine pediatrician at Children’s Hospital of Philadelphia with expertise in primary care sports medicine. Dr. Vernau works at CHOP’s Specialty Care & Surgery Centers in Glen Mills (Brandywine Valley) and King of Prussia.
Contributed by: Brian Vernau, MD, FAAP, CAQSM
Categories: Sports