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