Extra workouts during the season? How much water? Here are the answers

By Jackie Ansley 

Q: During the season, I had a few players who were doing their own workouts (running, lifting, etc.) apart from regular practice. But I worried they were overdoing it, even though they said they were fine. Is this something that will impact them, or should I take their word for it?

Jackie: Maintenance for all players throughout the season is extremely important so that they keep their strength going into the post-season. If there is not a structured program in place, make sure you monitor their individual workouts to ensure the intensity and structures are adequate. Without knowing the amount of running/conditioning they are doing, it is hard to determine if they should be doing extra.

Q: My players sweat a lot during games. How much water should they be drinking while playing to stay hydrated?

Jackie: Hydration is an important key to performance. On the day of a competition, players should consume plenty of fluids, with about 17-20 ounces coming approximately two hours before the game, and another 6-8 ounces 15 minutes before. During competition, 7-10 ounces should be consumed, if possible, every 10-20 minutes to stay properly hydrated. After the game fluids with electrolytes, along with water, should be utilized to replenish lost stores. Keep in mind that each player is different, and some may consume more or less depending on their body and the amount they sweat.

Q: What types of drills can I use to make my 6-foot, 6-inch post player more agile and light on her feet?

Jackie: Any reactionary drills where she must quickly respond to a command or movement will be helpful. For example, the use of a tennis ball or basketball for quick-step coordination movements will help. Also, utilizing linear and lateral directions in an agility ladder will help keep her balanced and light onher feet.

Q: How hard should my players be going before a game? I have some girls who are barely sweating and others who are drenched. I don't want them worn out before the game, but I do want them warmed-up.

Jackie: Your players should have broken a light sweat and feel their muscles loose and warm. We don't want them over-exerted, but some quick reaction movements should be included to prepare them for game-like situations. For example, they should not be winded and out of breath, or want to be sitting down to rest. 

About Jackie:

From player, to coach, to director of specialized exercise conditioning programs for the likes of Nike and adidas, to clinician and speaker, Jackie Ansley has been enriching the lives of athletes in all sports around the world. The premise behind her training program – Speed, Agility and Quickness (S.A.Q.) – is to increase and utilize speed, agility and quickness in training and performance in all types of athletic pursuits. These techniques help train athletes from middle school to the professional ranks.

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