Effective Communication Strategies:
Discuss recovery science. Athletes respect evidence. Explain that alcohol interrupts protein synthesis, REM sleep, and hydration balance, all of which are critical to growth and performance. “You can’t out train chemistry. Alcohol literally stops your muscles from rebuilding overnight.” Additional insights from NIAAA, NSCA, CDC, NIDA, National Sleep Foundation, and the Journal of Strength & Conditioning Research:
Address real social pressures. Ask open questions that invite reflection:
Recognize and celebrate healthy choices. Catch athletes doing the right thing, because what gets noticed, gets repeated. Praise effort and integrity as much as performance. “I appreciate how you all chose to hang out substance-free after the game, that’s real commitment to the team’s goals.” Share stress management strategies that actually work. Normalize stress as part of athletics, then teach evidence- based coping strategies: • Deep Breathing/Box Breathing for pre-game anxiety • Active recovery (walks, stretching) after losses • Talking with a teammate, coach, parent, trusted adult, or counselor when things feel heavy • Short mindfulness or gratitude routines
“When you’ve been at a party or a hangout, what’s the hardest part about saying no?” Listen without judgement, then role play short refusal or exit lines the team can use together, (“I’ve got practice early.” Or “We’ve got playoffs coming up.”). (showing what’s truly typical) to correct misperceptions that “everyone’s doing it.” • Most teens don’t drink or use cannabis. (CDC YRBS 2023). • You don’t need alcohol to Challenge myths with facts. • Use normative feedback celebrate. The best athletes in the world stay sober during competition seasons.
Alcohol & Performance: • Alcohol reduces muscle recovery and glycogen resynthesis by 30-40% • It increases dehydration and delays healing from injuries. • It affects motor control for up to 72 hours post-use.
Cannabis & Coordination: • THC slows brain communication pathways involved in timing and decision making. • Regular use impairs learning, reaction time, and sleep which are critical for peak performance. • Driving/operating equipment within 24 hours doubles crash risk.
Sleep, Recovery and Substance Free Gains • Alcohol and THC disrupt REM Cycles, which are when muscle and memory consolidate. • Substance-free sleep increases recovery speed, immune function, and
mental resilience.
MADD Sports | Coaches’ Guide 18
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