Playing In Cold Weather

Playing in cold weather has a unique set of circumstances. To properly prepare, a player should understand what cold does to the body and how their unique physiology reacts to the game/practice circumstances.

Warm-up
Apparel
Specific Conditions
Cool-Down
Hydration

Warm-up

Keeping warm and keeping muscles stretched can be a challenge
Always start with a light activity before stretching
Dynamic stretching (exercises that stretch muscles in the course of other activities) may be more effective than static stretching
Static stretching should be performed in short increments separated with activities to keep the body moving
Keep stretching throughout the activity – cold muscles tighten up quickly, so any resting activity should include some stretching
See Coaching Tips for additional information

Apparel

Dress in layers; from the skin out:
- Compression garments
- Kit
- Warm-ups/Sweats
- Gloves
- Jacket/Outerwear
Removing layers
- Keep the warm-ups on until the body is almost sweating
- Keep the core/trunk of the body warm, so pants go before tops
- At least put the warm-up jacket back on at each rest period longer than a few minutes; the body cools quickly
Good additions
- Beanies/knit caps are a great way to add heat; the head loses more heat that any other part of the body, especially for short hair or pony tails
- Gloves can make a big difference; keep the extremities warm and the whole body is more comfortable
- Additional socks – in wet weather, replacing wet socks for dry at half-time or at a break can make a world of difference in a players comfort

Specific Conditions

Wet weather
- Wear the appropriate boots for the conditions, soft ground cleats make a big difference on a wet, muddy field
- Remember to remove mud from the cleats at stoppages or breaks
- A jacket and hat that shed water will make a big difference
- Microfiber moisture wicking materials will dry faster and keep sweat off the body
- Replace wet gear with dry when possible, but always keep something dry for the ride home
Frost
- Wear the appropriate boots for the conditions, FG/HG cleats make a big difference on a field as hard as concrete
- Keep the hat and gloves on even when the body starts to warm up, it protects the skin from frostbite
- Plan ahead for the entire practice/game, not just the first few minutes; better to be uncomfortable for a short time and healthy afterwards
- Better to be smart (in what you wear) than to look good

Cool-Down

It is at least as important to cool down slowly in cold conditions as it is in the heat
Dynamic stretching and light activity will help in recovery
Put layers back on before you think they are needed

Hydration

Always drink before you are thirsty
Drink warm water to add heat, overly hot drinks will cause the body to rollercoaster
Avoid drinks like Hot Chocolate and Coffee, the sugar and caffeine will only hide problems
Remember that your clothes are soaking up sweat, so you need more fluid than you think