Parents, Make a Pledge
October 24, 2012
By Scott Westfall
MSU Institute for the Study of Youth Sports
NOTE: This is the second of a two-part viewpoint explaining the importance of coaches and parents setting proper examples for young athletes in their treatment of game officials. Click to read Part 1.
From time to time, even the most well-intentioned parents yell at officials things they are not proud of later.
As the head coach, it is essential to communicate expectations at the annual preseason parent meeting. Let parents know you want this to be classy program, and you need their help. Inform them that you, your assistant coaches, and the players (their children) will not be yelling at officials, and that you would be grateful if they would do the same.
Let them know that although other teams and their fans might holler at the officials, this team will be above the fray.
Encourage parents to applaud players from both sides. While they undoubtedly want your team to win, it is a sign of class to applaud the opposition for a good effort and/or performance at the end of the contest. In addition, ask your parents to sign a Parent Pledge Form stating that they will hold themselves to a higher standard. See an example below:
I. I pledge to respect the sport. I understand the importance of setting a good example for my child. No matter what others may do, I will show respect for all involved including coaches, players, opposing coaches, opposing players, opposing fans and officials. I understand that officials make mistakes. If the official makes a bad call against our team, I will respect the sport and remain silent.
Initials: ________ Initials: ________
II. I pledge to contribute to a positive team culture. I will not be the parent in the stands or behind the scenes who puts down the kids or the team. I understand this creates a negative atmosphere and can damage a team’s culture. If I have any problem, I pledge to either bring it to the coach with a solution-oriented mindset, or choose to remain silent. In either case, I will contribute only in a positive way to my child’s team culture.
Initials: ________ Initials: ________
After instituting this practice, the first season might seem like more of an experiment. The second season may become a work in progress. But by the time the kids and parents have been in the program for three and four years, it will have become the norm and soon a tradition that is gladly passed down to the new families in the program.
The mantra of your parents will change, and they will take pride in acting differently than what they see at other schools. Other teams will see your parents stand up and applaud participants from both sides during wins and losses, and this act of class will become your team’s identity.
Respecting authority is essential in any society. This respect must be given to judges, policemen and school principals, to teachers, coaches and even referees.
Reinstituting this respect for officials is going to be a challenge, but a challenge that is worthwhile. A coach has the power to transform a program, which will in turn affect the way assistant coaches, parents, and fans conduct themselves.
In the end, the individuals who will receive the greatest benefit are the ones you are doing your job for in the first place – the kids.
Scott Westfall has spent the last 10 years as a teacher, coach, and athletic director in Fort Collins, Colo. He currently is working on his Doctorate at Michigan State University, with an emphasis in Sport Psychology and Athletic Administration, and assisting the MHSAA with its student leadership programs. Westfall is a former athlete who participated in football, wrestling, tennis and cross country at the high school level, and rugby at the collegiate level. He can be reached at [email protected].
Adjust Your Workout When Gym Isn't Option
April 6, 2020
Henry Ford Health System
Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.
Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.
As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.
“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”
How a Routine Change Affects Your Body
If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.
“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”
On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:
- Increased resting heart rate
- Less energy
- Change in mood or emotions
- Loss of sleep
How to Work Out at Home
Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.
“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.
Here are some ideas to keep you and your family active:
1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.
2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.
- Squats
- Push-ups
- Lunges
- Burpees
- Mountain climbers
- Glute bridges
3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.
4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)
5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.
Exercise by Age and Fitness Level
The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.
If you are using this time to get started on your fitness journey, use these recommendations as a starting point:
Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.
Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.
Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!
Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.
Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.
Making Your Own Equipment
If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!
- Bags of beans, rice or pet food as added weight for squats or lunges
- Old books/textbooks as dumbbells
- A chair for triceps dips, calf raises or for stability during yoga
- Stairs to run sprints or to help you stretch out leg muscles
When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.
“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.