Sport Coaches Toolbox

COACHING

The Toolbox

The Sports Coaches Toolbox is your practical, go-to resource for planning, preparing and leading your team with confidence.

Whether you’re new to coaching or have years on the sideline under your belt, this toolbox brings together simple, effective tools to help you run engaging warm ups, prevent injuries, support recovery, guide nutrition and hydration, set meaningful goals, and plan your season with purpose.

Everything here is designed to be practical, adaptable and easy to apply so you can focus on what matters most: creating positive, safe and successful sporting experiences for your athletes.

Warm up/cool down

Fun warm up activities and exercises
5 easy warm up activities
15 Fun Warm up drills/contests/games
5 warm up games

Recovery

Post-Game Recovery Template

This template outlines key actions immediately following a game and in the subsequent 24 hours. Individual needs may vary, so this should be adapted based on the athlete's preferences and the intensity of the game.

Immediately Post-Game (0-60 Minutes)

Action	Modality/Details	Timing
Rehydrate	Drink fluids with electrolytes (e.g., a sports drink) to replace sweat loss. Start immediately.	0-15 mins
Refuel (Snack)	Consume high-quality carbohydrates and a moderate amount of protein (e.g., a banana and protein bar, or chocolate milk).	15-30 mins
Cool Down	Light cardio (jogging or cycling at a conversational pace) followed by dynamic or static stretching to slowly lower body temperature and promote blood flow.	15-30 mins
Initial Active Recovery	Change out of a sweaty uniform into warm, fresh clothes, potentially including compression garments for at least four hours.	30-60 mins

Within 2-3 hours

Action	Modality/Details	Timing
Refuel (Meal)	Eat a well-balanced meal rich in carbohydrates (for energy restoration), protein (for muscle repair), and colourful vegetables.	2-3 hours
Repair (Optional)	Consider an ice bath/cold water immersion therapy or contrast water therapy to help with muscle soreness and inflammation.	Within 3 hours

The Following Day/Period

Action	Modality/Details	Timing
Rest (Sleep)	Prioritise a full night's sleep (7-9 hours) for optimal physiological recovery.	Night after game
Active Recovery	Engage in light activity (e.g., walking, light swimming, foam rolling) to keep blood flowing and reduce stiffness.	Next day
Mental Debrief	Take time for mental recovery, debriefing the game, and potentially using mindfulness techniques or goal-setting.

Nutrition

Before Exercise (Fuelling Up)

3-4 Hours Before: A balanced meal with carbs and moderate protein, low fat/fibre.
- Examples: Grilled chicken with rice, pasta with tomato sauce, turkey sandwich.
30-60 Minutes Before: A small, simple carb snack.
- Examples: Banana, pretzels, yogurt, toast, fruit juice.
Why: Provides sustained energy (carbs) and prevents muscle breakdown (protein).

During Exercise (If >60 mins)

Carbohydrates: Every 15-30 minutes.
Hydration: Water or sports drinks.
Why: Maintains blood sugar and replaces fluids/electrolytes.

After Exercise (Recovery)

Within 15-60 Minutes: Carb + protein snack to kickstart repair.
- Examples: Chocolate milk, Greek yogurt, protein shake, cheese & crackers.
Within 2-3 Hours: Balanced meal with carbs, protein, and healthy fats.
- Examples: Salmon with veggies & rice, lean burger, lasagna.
Why: Replenishes energy (glycogen) and rebuilds muscle (protein).

Key Tips

Hydration: Drink water consistently before, during, and after.
Experiment: Test different foods during training, not on game day.
Avoid: High fat/fibre right before workouts to prevent digestive issues.

Injury prevention information

Key Strategies for Injury Prevention

Warm-Up & Cool-Down: Prepare muscles with dynamic movements (e.g., leg swings, arm circles) before activity and slow down with light activity and static stretches (holding for ~20 seconds) afterward.

Physical Conditioning: Develop a balanced fitness plan with strength, cardiovascular, and flexibility training to support joints and muscles.

Proper Technique & Form: Learn and use correct form for exercises and sports to avoid undue stress on the body.

Appropriate Equipment: Wear supportive shoes and use protective gear (helmets, guards) relevant to your activity.

Hydration & Nutrition: Stay hydrated and fuel your body adequately for activity.

Rest & Recovery: Allow sufficient rest days and listen to your body; avoid pushing through pain.

Environmental Awareness: Be mindful of surroundings and potential hazards in your environment.

In Sports & Exercise

Strengthen supporting muscles: Focus on core and stabilizer muscles to improve joint stability.

Gradual Progression: Avoid sudden increases in intensity or duration of activity.

Rehabilitation: Complete proper rehab for existing injuries before returning to full activity.

Hydration Guide for Sports

Before Exercise (Pre-Hydration)

2-3 hours before: Drink 16-20 oz (2-2.5 cups) of water or sports drink.
15-20 mins before: Have another 7-10 oz (about 1 cup).

During Exercise

General Rule: Sip 7-10 oz (about 1 cup) every 10-20 minutes.
Intense/Longer Workouts (>45-60 mins): Switch to a sports drink with electrolytes and carbs (like sodium) to replenish losses and maintain energy.
Adjust for Heat: Increase intake in hot, humid conditions.

After Exercise (Rehydration)

Weigh Yourself: Drink 1.5 times your weight loss over 2-6 hours.
Monitor Urine: Aim for pale yellow urine; dark urine means you need more fluids.

Key Tips