SPORT SCIENCE - Professional Tennis Registry

5. Educate athletes on proper hydration (see Page 17). They should be aware ofthe urine color test (see Page 18). With younger children, parents should also beeducated in what to provide. It is not unusual for juniors to bring inadequate supplyof fluids to camps or tournaments, which needs to be addressed from both thecoach’s and the parents’ perspectives. They should also know water is helpful forshorter matches, but sports drinks or snacks with water can help in longer matches.6. Help educate athletes on post play nutrition, such as eating a light snack (200 to 400calories) with some protein. Mentioned earlier was low fat chocolate milk, which isinexpensive and optimal. Alternatively, cheese and crackers or a small sandwichwith meat/fish or recovery shakes are also good choices.7. During a tournament, at the end of the day, players should eat a reasonably highcarbohydrate, medium protein, low fat dinner. At the end of the tournament,especially if play involved more than two matches, protein should be increased toassist muscle repair over the next few days of recovery.8. If you can, make ice and showers available. Encourage players to get off their feetand ice the legs to reduce tissue inflammation and accelerate healing. Ice anyunusually sore body parts as well.9. Taking a warm shower or bath helps stimulate blood flow, which helps quickenmetabolic activity and healing.10. Teach athletes how to relax and reduce muscle tension. Stretching routines afterplay are helpful. In addition, yoga, relaxation exercises and stretching at the end ofthe day or before bedtime are useful.PTR Practical On Court Applications for Sport Science 33