One of the most important ways to prepare for a game or practice is to eat properly.
Ray Allen and Tina Thompson understand that to move well on the court, you need to eat well off the court. That means eating lighter foods that don’t slow you down. Try to stay away from dairy products close to playing time. Another tip is to remain consistent; if you find something that you like and your body responds well after you eat it, stay with that same meal each time you eat before playing. When you finally need a change, try and find a new favorite pre-game or pre-practice meal. Finally, eat at least a few hours before you take the court so your body can digest the meal properly.

FEET FIRST!

In basketball more than any other team sport, a number of injuries, near and long term, can be traced back to the sneakers players wear. The demands of the sport -- extreme linear and lateral movements -- put particular pressure on the feet that in turn can affect ankles, knees and the lower back. Indeed, if one or more of your players experiences foot pain, multiple ankle turns or sprains, pain or pressure in and around the knee, or complains of lower back pain, it’s possible his or her sneakers are responsible. Blisters on the feet are also an indication the player’s shoes are either too big, too small or have insufficient support around the foot and ankle.

RAY’S SAMPLE MENU

TINA’S SAMPLE MENU

DEALING WITH BUMPS AND BRUISES
Expert Advice from TAMARA POOLE,
Head Athletic Trainer, Charlotte Sting

For the vast majority of bumps, scrapes, and so on, ice is always the best approach. Ice the injury immediately for 15 minutes, and if necessary, keep using the ice sporadically over the next day or two. The RICE approach is the best: R for Rest; I for Ice; C for Compression — that is, wrap the injury with an Ace bandage overnight (snug but not too tight); and E for Elevation. That means you want to lift the injured limb higher than your heart. For example, you want to prop up your ankle so that it’s higher than your heart.

For most of the common basketball injuries such as jammed fingers or turned ankles you’ll find that 24 hours after the injury will usually tell the truth as to whether they are getting better. In other words, if you are still in pain a day after the injury, then call the doctor.

FILL IT UP!

Athletes can have the best coaching and equipment available and still fall short of their potential due to poor nutrition and inadequate hydration. There are a number of signs that can alert coaches to a player’s nutrition and hydration during practice and games. Dehydration is the most common cause of early fatigue during exercise. While water is a good fluid, many research studies show sports drinks are optimal for rapid delivery of energy and absorption of fluids. The carbohydrates in sports drinks are important not just for endurance sports, but for sports such as basketball. Look for these warning signs of dehydration: Loss of energy and performance Muscle cramping Light-headedness, dizziness