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.

1. Warm up/cool down

Fun warm up activities and exercises
5 warm up games

If you Google search drills and games for your sport (e.g. drills and games for Netball trainings) you will find more you can use.

2. 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 stabiliser 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.

3. 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.

4. Hydration Guide for Sports

Before Exercise (Pre-Hydration)

4 Hours Before: Drink roughly 5–7 ml per kilogram of body weight.
2 Hours Before: If you have not urinated or your urine is still dark, drink an additional 3–5 ml per kilogram.
20–30 Minutes Before: Consume another 200–300 ml of water or an electrolyte drink during your warm-up

During Exercise

During the game: your goal is to replace fluids at a rate similar to how much you are losing through sweat to prevent dehydration.
Volume: This typically totals 500 ml to 1 litre (16–32 oz) per hour, depending on your sweat rate and the heat.
Method: Take small, frequent sips rather than chugging large amounts, which can lead to bloating or stomach discomfort.

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

Don't Wait for Thirst: Thirst means you're already slightly dehydrated.
Hydrating Foods: Eat fruits (watermelon, oranges) and veggies (cucumbers).
Avoid Dehydrators: Limit caffeine and alcohol.
Personalise: Needs vary; track sweat and adjust your plan.

5. 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.

For more info on this topic, click here.

6. How to Coach Resources

Follow these models and ask yourself did you activities achieve these things?

1. Explore the factors that can contribute to great training environments:

This could be a brainstorming activity?
Link to the GOLDEN THREAD model (Source: Great Britain Hockey)
Concept of ADAPTABILITY - coaches need to be able to adapt to players they are coaching

2. Explore concepts for designing training games and activities:

Can you see the game or parts of the game in the activities we are doing?
We can change our games or activities by adjusting:

How to be a good sports coach

The 5 Ts of a great coach

How a coach can be a good leader

7 habits of good coaches

What I wish my coach knew

7. Goals for the Team - Are They Achievable?

Key Steps for Team Goal Setting

Team Discussion: Start by reviewing past seasons, roster, strengths, and weaknesses to collectively understand needs.
Define Goal Types:
- Outcome Goals: The end result (win tournament, make playoffs).
- Performance Goals: Standards independent of others (improve sprint time).
- Process Goals: Daily actions (communicate better on defence, execute specific drills).
Apply SMART Criteria: Make goals:
- Specific (what exactly?)
- Measurable (how to track?)
- Achievable (realistic challenge)
- Relevant (aligned with team vision)
- Time-bound (deadline)
Create Action Plans: For each outcome goal, identify specific process goals and daily/weekly actions needed.
Track & Review: Use logs/apps to monitor progress and regularly discuss/adjust goals; they aren't set in stone.
Celebrate: Acknowledge milestones to boost morale and reinforce commitment.

Example Goals

Outcome: Win the regional championship this season.
Performance: Reduce turnovers by 15% per game by mid-season.
Process: Complete 90% of passes in training drills; communicate loudly on every defensive play in the next three games.

Why It Works

Motivation: Provides direction and a clear path.
Focus: Keeps the team concentrated on the present actions that build future success.
Reduces Anxiety: Focusing on controllable process goals minimizes fear of failure.

8. How to Plan for the Season

Season Plan

Complete a calendar loading all your games, trainings and travel requirements.
Include your Objectives/Goals for the season (Ensure they are achievable and that the players have contributed in setting them)

Achievable = The effort the players are willing to make equates to the outcome they want. e.g. want to win the grade but only want to train once a week (Unlikely to achieve).

Here is a template that you can use: