Tip Archive

High intensity interval training (HIIT) has been shown to be an effective alternative to traditional endurance training, and may elicit superior physiological benefits in a shorter period of time.  ...

Ensure that you warm-up properly and stay warm in preparation for competition.  Research shows that a 1-degree Celsius rise in muscle temperature can increase power output by 4%....

Lactate is not the cause of fatigue during intense exercise; instead, lactate can be used as an energy source for the trained athlete via gluconeogenesis to help reduce fatigue....

To ensure your post-training snack is optimal for muscle recovery, keep in mind the 3 Rs of recovery: Rehydrate (with fluids), Refuel (with carbohydrate) and Rebuild (with protein). Easy examples are a glass of water with yogurt and piece of fruit, a smoothie with milk and frozen fruits or chocolate milk. ...

Did you know that consuming fluids with sodium during practice, or including salty snacks with water, can help retain body fluids? Examples can be sport drinks, salted crackers or pretzels. ...

With the start of Fall, comes a return to school and sports.  An important piece of injury prevention is appropriate protective equipment like helmets, pads and shoes.  Parents should talk with coaches before the season starts so they have time to ensure the proper fit and equipment should be checked regularly (ex. football helmets pumped weekly).  It’s also important to emphasize proper technique and guidelines.  Every sport has a right and wrong way of doing things – for example: football...

Remember the body is a chain and everyone’s body is linked to its adjacent parts.  As a result, the human body is only as strong as its weakest link.  If you want to stay as injury-free as possible, it’s important to strengthen and condition all parts of your body.  Remember, you could suffer and injury to one part of your body because of a weakness in a different part of your body....

Athletes need to be aware of the signals their bodies are sending them.  Knowing the difference between discomfort and pain could make the difference between getting stronger and getting injured.  Discomfort or soreness is a sign that you are doing or recently did something that your body isn’t used to – it’s there but more in the background and often improves with activity.  Pain is a signal that something could be wrong and you should decrease all non-essential physical activity until the...

Remember you don’t have to become what you are experiencing.  You can be aware of what is happening in your body, mind and feelings.  Be aware of it and you can choose how you respond to it....

“People tend to become what they think of themselves” - William James
A point well taken – encourage yourself....

To help minimize injury look at the overall chronic to acute training load ratio. Maintaining a high training load over months to years can help protect athletes from injury whereas a sudden increase in training load or training intensity is linked to increased frequency of injury. This should especially be taken into account when returning an athlete to training after injury....

There is no such thing as an ideal technique for everyone. Help athletes develop their own technique ‘solutions’ based on their physical and physiological characteristics and the constraints of the activity. ...

If you are transitioning to minimalist running shoes, gradually increase your running volume in minimal footwear in order to reduce risk of injury....

Strength training for endurance athletes does not have to be limited to the major muscles. For some athletes, training the muscles you use for breathing can help improve performance....

Goal setting is a powerful motivational tool and is crucial for the long term success of anyone involved in sports or fitness. Goal setting is the cornerstone that holds the training plan together. Without goals the training plan has no specific direction. Every 4-6 weeks sit down with your Coach and Strength Coach for a goal setting meeting. Review your previous goals and set new goals for the upcoming training block. Make sure to write down your goals and review them regularly to keep you...

A great video analysis app for free is Ubersense. It is a great coaching app that allows you to use some simple video analysis tools (lines, angles and other drawing tools). The app is available for free from the Google Play and iTunes stores....

Do you ever use video when coaching athletes? Many cameras and camcorders come with their own built-in Wifi and phone apps. This way you can record video at one angle using your phone as a remote control, while analyzing the athlete from another angle. Now you get two angles for the price of one!...

Did you know there are some stores that will give you a store credit if you purchase an extended warranty but don’t use it during the duration of the warranty. Be sure to ask about this when thinking about purchasing equipment with an extended warranty!...

Performance improvements occur not during training itself, but during your recovery time in between training sessions. This is why proper nutrition, hydration and sleep habits become so important to elite athletes. These things are critical to getting the most out of your training; they help you train harder, adapt faster, and prepare you for the next training session. It’s not enough just to train hard, you have to recover hard too!...

When it comes to training with the aim of improving your physical performance, a very simple, yet fundamental point to remember is that practice makes permanent. The manner in which you execute a particular lift, jump, or movement, is just as important as the absolute performance outcome; such as the weight lifted, or height jumped. Your body will adapt relative to the exact demands you place on it - so if you train consistently with compromised technique, you will only be strengthening...

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