Staying Active on the Bus: Tips for Tournament Travel

Traveling to away games can be exciting but also challenging for young athletes, especially when it involves those dreaded long bus (or airplane) rides. Ensuring that players’ bodies stay loose and ready for action upon arrival is crucial for peak performance. Here are some tips to share with your athlete to prepare them for the journey and the game ahead:

Pre-Bus Preparation

Before boarding the bus, take some time to move around and stretch. Standing up and getting your blood flowing will set the tone for the trip. Since you’ll have plenty of time to sit once on the bus, this initial movement is essential. Also, ensure all your electronic devices are fully charged. While there might be outlets on the bus, it’s best not to rely on them. If music is your game-time motivator, a charged phone and earbuds are a must.

Staying Hydrated and Nourished

Staying hydrated is vital, especially if the weather has been hot and humid. Bring plenty of water and electrolytes to prevent muscle cramping. Aim for light yellow “lemonade” colored urine, as darker colors indicate dehydration. Nutritious snacks like carrot sticks, hummus, nuts, cheese sticks, or protein bars will help keep your energy levels stable throughout the trip.

Movement and Stretching on the Bus

Sitting for long periods can lead to muscle tightness and stiffness. Try to get up at least once every 30 minutes. If possible, switch seats with a teammate to change your body’s position. Even small movements can make a big difference. Here are some tips to stay loose while seated:

• Spell the alphabet with your toes to keep your ankles and feet active.
• Take off your shoes and use a small spiked ball to roll under your feet.
• Perform seated stretches like knee-to-chest, knee-to-opposite-shoulder, and hip circles.

Upper body stretches are equally important. A side body extension with triceps stretch helps keep your back, shoulders, and neck flexible. Shoulder and neck rolls are also effective.

Post-Bus Arrival and Game Preparation

Once you arrive, stretch your ankles, hamstrings, quads, and hip flexors to combat the tightness from sitting. Bands and rollers are helpful if you have them. If you feel any soreness or tightness, introduce yourself to the field doctor or athletic trainer. They can assist with stretches and monitor your condition during the game.

Before the game, ensure you warm up thoroughly. Include stretches, rolling, and band work in your routine. Stay well-hydrated, and consider adding electrolytes to your water to compensate for the loss through sweat. Using a wet towel to cool down during hydration breaks can be very effective.

Post-Game Recovery

After the game, cooling down is as important as warming up. Stretching, foam rolling, and using a Theragun or ball to work out muscle knots can aid recovery. Eating a protein-rich meal will provide your muscles with the necessary amino acids for recovery. Lastly, continue to hydrate and enjoy the ride home, ensuring you get a good night’s rest.