5 Minute Stretching Basics
This week we learned basic stretching techniques, and dug deeper on proper hydration for young athletes.
Jog – 30 Seconds
Jumping Jax – 20
Neck Stretch
Shoulders and Arms
Core
Upper Legs
Lower Legs
Pushups – 12
Jog – 30 Seconds
Sprint – Down and Back
Remember your Proper Hydration Schedule!
Proper Hydration For Young Athletes
Dietary Reference Intake (DRI)
Read Article Below
Ages 9+ should drink 10 – 15 cups of water per day.
Hydrating Schedule
|
TIME OF DAY |
FLUID INTAKE |
|
6:30 AM (wake up) |
Drink 8 ounces of water |
|
8:30 a.m. (or between classes) |
4 ounces |
|
10:30 a.m. (or between classes) |
4 ounces |
|
Noon (with lunch) |
4 ounces |
|
1:30 p.m. (or between classes) |
4 ounces |
|
2:30 p.m. (after school) |
8 ounces |
|
3:30 p.m. (or before practice) |
8 ounces |
|
During practice |
Drink breaks— about 4-12 ounces every 15 minutes |
|
After practice |
Drink 8-16 ounces of fluid |
|
6:30 p.m. |
10 ounces of fluid |
|
8:00 p.m. |
6 ounces of fluid |
|
Tip: 4 big gulps from the drinking fountain is about 4 ounces of fluid |
|
https://www.nata.org/sites/default/files/healthy-hydration-for-young-athletes.pdf