Smart Coaching Tips

  • Stretches
  • Ten Point Smart Plan
  • R.I.C.E.D

Dynamic Stretches

Use these stretches as part of your warm-up.

Leg Swings - side to side.
Holding on to something, swing one leg outwards, then across the body, pointing toes in the direction you are swinging. Minimise lower back movement. Alternate legs.

Hurdle step overs.
Stand supported, one leg slightly back. Lift rear knee high, rotate leg outwards and step down. Reverse; rotate leg outwards, take knee to front, step down. Minimise trunk movement. Alternate legs.

Calf raises.
From a push-up position, push one heel towards the ground, then put weight on ball of foot and repeat. Alternate legs.

Trunk rotations.
Place feet shoulder width apart, a straight back and slightly bent knees. Swing arms across body at waist height to stretch the lower back. Move arms to shoulder height and above your head to stretch mid and upper back.

Arm circles.
Stand with your back straight and knees slightly bent. Swing both arms around in circles, keeping your back still. If you feel tight in an area, spend more time there to loosen it up. Change direction and repeat.

Cool-down stretches
Use these stretches when cooling down.

Long calf muscle.
Place hands on wall with one leg to rear. Keep the rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking stretch through rear calf.

Short calf muscle.
Place hands on wall, taking weight through rear leg. Turn rear foot slightly inwards and keep heel flat. Bend rear knee forward over rear foot.

Kneel on one leg with other leg out in front with the foot flexed. Keep back straight and bend forward at the hips to feel the stretch down the back of the leg.

Front thigh.
Pull heel towards buttock. Keep back straight and knees together in line with hip and ankle.

Gluteals - Lie on back with both hands around one knee. Pull knee towards opposite shoulder. Keep head, shoulder and opposite leg relaxed.
Piriformis - Lie on back and hold knee to chest. Pull knee and ankle towards opposite shoulder.

ACC Ten Point Plan
Sports injuries are not caused by one single factor. Often sports injuries are the result of a number of conditions and circumstances. ACC SportSmart is a 10-point action plan for sports injury prevention.

  1. Screening
    Use screening to identify players at risk of injury and identify factors that may make players prone to injury.
  2. Warm-up, cool-down and stretch
    Warm-up correctly to prepare your body for play, and cool-down and stretch the right way to help the body recover and to prevent injury.
  3. Physical conditioning
    Being prepared physically can help prevent injuries and improve your performance.
  4. Technique
    Identify the risky elements in your sport and ensure players learn and use the correct techniques at all times, to help prevent injury.
  5. Fair play
    Uphold the principles of fair play to reduce the risk of injury. This is the responsibility of everyone: coaches, players, referees and supporters.
  6. Protective equipment
    Buy the correct sporting equipment to help protect you and others from injury.
  7. Hydration and nutrition
    Understand how hydration and nutrition affect your body and make better choices before, during and after exercise.
  8. Injury reporting
    Find out how to collect and analyse injury information, to find ways of preventing the same injuries happening again.
  9. Environment
    Ensure that sporting facilities and equipment are safe, and players have the correct gear.
  10. Injury management
    ​​​​​​​Correct identification, treatment and rehabilitation of injuries will help players return to training and competition sooner.


The R.I.C.E.D method has been used on injuries to help limit swelling, relieve pain and protect the injured tissue, all of which helps with healing.

• Rest reduces further damage - stop activity as soon as the injury occurs.
• Avoid as much movement of the injured part as possible to limit further injury.
• Don't put any weight on the injured part of the body.

• Ice cools the tissue and reduces pain, swelling and bleeding.
• Place ice wrapped in a damp towel onto the injured area - don't put ice directly onto bare skin.
• Hold the ice pack firmly in place with a bandage.
• Keep ice on the injury for 20 minutes every two hours for the first 48 hours.

• Firm bandaging helps to reduce bleeding and swelling.
• Ensure that bandaging is not so tight that it cuts off circulation or causes tingling or pain past the bandage.
• Bandage the injury between ice treatments.

• Elevation helps to stop bleeding and reduce swelling.
• Raise the injured area on a pillow for comfort and support.
• Keep the injured area raised as much as possible.

• Consult a medical professional (such as a doctor or physiotherapist) especially if you are worried about the injury, or if the pain or swelling gets worse.
• If the pain or swelling has not gone down significantly within 48 hours, also seek treatment.
• An accurate diagnosis is essential for proper rehabilitation of moderate to severe injuries.