Fragility in sport and how to prevent it.

Have you ever found yourself thinking, “That was close,” after narrowly avoiding a risky tackle on the field? Or perhaps, upon reviewing post-game footage, realised how perilously close you were to a career-ending injury? Unfortunately, every day, someone’s career is prematurely ended due to poor planning, inadequate preparation, and a lack of knowledge. And who’s to say you’re not next?

A few years back I was the same. A na?ve 17-year-old, on the basketball court feeling invincible. It was something like the 40th minute and I hadn't stopped, I hadn't subbed and tbh I hadn't even taken a drink. But who cares? I’m young. Right?

Wrong.

Minute 41 hits, and I’m feeling confident. I drive under the basket, hop step…

Bang.

That was it. My body reached its limit. I crash to the ground. Screaming in agony. In a blink of an eye, my season was over, and soon I’d realise, my career. A seemingly minor misstep resulted in a grade 2 calf tear on the left and an ATFL sprain on the right.

But why did this happen?

I didn't realise it at the time but now, years later, I'm willing to place the blame on myself. My poor planning, stupidity in the gym, and lack of structure led me right into this situation. And that invincible 17-year-old didn't stop there.

A couple of physio sessions later, no change. Tbh, 3 years on, no change. Scar tissue and cramps haunt me to this day. All because of my ignorance.

But enough rambling on. Why am I writing this?

I'm writing this because I care. I know what happens and every day I see young guys doing exactly what I did wrong. Training with no knowledge, and playing not just sports, but the wheel of injuries.

The reality is you never know what the next play holds — whether it’s an ATFL sprain, a calf tear, an ACL rupture, or worse. One day your poor planning will catch you like it did for me.

But there are steps you can take to mitigate these risks.

Firstly, fix your training.

Invest in a coach. It's not just about spending money; it’s an investment in yourself. Proper movement analysis and correction can make all the difference in preventing injuries and prolonging your athletic career. Having someone to spot errors before they become disasters can mean the difference between an MVP award or a night in A&E.

But other than a coach, what else can you do now? Let’s talk about making positive changes in your life…

In the world of professional, or even amateur, sports, your lifestyle plays a significant role in your performance and longevity in the game. What you eat fuels your body, what you drink nourishes you, and how you play reflects your preparation and dedication.

Step 1: Improve your diet. It’s understandable to indulge occasionally, but relying on fast food for post-game recovery or “dirty bulking” isn’t sustainable. I get it — we all want to reach the top, but success requires more than dreams and aspirations.

Consider this: every choice you make, whether it’s grabbing a quick bite after a late-night match or making healthier food choices, has a direct impact on your sporting future. It’s not about depriving yourself; it’s about making informed decisions that benefit your performance and well-being in the long run.

Step 2: Educate yourself. Understanding common sports injuries, their prevention, and recovery strategies is essential for every athlete. Instead of solely focusing on physical attributes like speed and power, take the time to learn about injury-prevention exercises and techniques.

Let's take a moment to reflect. When was the last time you did a quad isometric? Or even a single-leg squat? Do you know about your mechanics? Have you scrutinized your training technique? Your programming?

I’m going to guess no. And that's okay. But let this be a gentle reminder. A nudge in the right direction. It’s not about casting blame, or dwelling on mistakes rather I want you to realise the vast nature of training, and how much you may be missing.

Remember, it’s not about perfection — it’s about progress. Making small changes today can lead to significant improvements tomorrow. Don’t be discouraged by setbacks; view them as opportunities to learn and grow.

So, let’s take a step back and reassess our choices. What small adjustments can you make today to enhance your performance and well-being tomorrow? You have the power to shape your future — embrace it.

And remember, the game of sports isn’t just about talent or passion — it’s about strategy, preparation, and having the right guidance in your corner. I’ve been there, felt the pain of injury, and learned the hard lessons. Now, it’s your turn to make the smart move.

Consider what I’ve shared. Consider the importance of educating yourself, and understanding the intricacies of training and injury prevention. You owe it to yourself to invest in your knowledge and skills.

And consider me. With my expertise and unwavering dedication, we’ll craft a training plan tailored specifically to your goals, backed by the latest scientific research and perfected for your sport.

Together, we’ll unlock your full potential and propel you towards success on the field. Don’t miss out on this opportunity to work with a coach who is committed to helping you reach your peak performance.

Tom.