Get the most out of your play time.  Although it may seem that most injuries come from playing, the majority of injuries come from not training properly. Here are a few tips and suggestions to help make the most out of your playing time.

Warm Up
Athletes should do a minimum of a 15-minute warm-up before games or practices and a 15-minute cool-down afterward. Athletes should also warm up for five minutes during any prolonged breaks in activity (halftime, between quarters, substituting).

Stretching
Include stretching before and after the workout to enhance flexibility and reduce the risk of muscle strain or injury. This helps offset muscle shortening, which could decrease your speed and power. It's important to always stretch before and after workouts.

Over-Training
To avoid over-training, train with weights only three to five times a week, ensuring each muscle group is worked once. Perform cardiovascular exercises for 20 minutes three to five times a week. Offseason training will only make you a better player during the season.

Proper Equipment
Buying and maintaining the proper equipment goes a long way in helping prevent injury. Perhaps the most important thing to consider when buying equipment is the fit. Equipment that slips or slides around might slip away when you need it most. Inspect your equipment after every training day, looking for cracks or breaks. Cracks in protective equipment mean the direct pressure of a hit will not be absorbed by the equipment and may instead be absorbed by you.  Buying loose equipment that you can grow into increases the risk of serious injury and is not recommended.

Listen To Your Body
Pain is the body's natural indication that something is wrong. If you are experiencing pain, get off the field and see a trainer or physician. If an injury does occur, follow the physician's recommendations in order to recover, and get approval prior to returning.

Warming up before and after practices and games, creating a stretching regimen, being aware of over-training, using protective equipment properly, and listening to your body will help prevent serious injuries during the season.