Tip Archive

The lighter and more clear your urine, the more hydrated you likely are. Urine that is darker yellow and amber in colour can be an indicator you’re dehydrated. Stay hydrated!...

Feedback is a powerful tool. Consider what, how, how much, and when to provide feedback as well as the athlete’s preferred learning style. ...

Motion is lotion. Even when you are sore the day after training, movement can help alleviate stiff and sore muscles.

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Getting a cold is often your body’s way of telling you to slow down, and that there has been an imbalance between loading and unloading. ...

Stressful life events can have an impact on the effectiveness of your strength training program. During periods of high stress like exam time, selection, or during family emergencies the adaptations that occur from strength training are less than during normal times. By being aware of this you can adjust your expectations for progress during these times so that you are not worried about how you are doing and creating more stress for yourself....

Strength training creates adaptations in both the muscular system and the nervous system. Adaptations in the muscular system, increased muscle size normally occur with higher numbers of sets and reps and low to moderate weights. Training with heavy weights (5 reps or less) tends to create nervous system adaptations, where you learn to use the muscle that you already have rather than build new muscle. In weight category and endurance sports this allows strength to increase without significant...

When possible, re-testing should be conducted at the same time of day as the original testing, with the same individual(s) conducting the tests....

The best time to measure your resting heart rate and blood pressure is in the morning before you start the day. That way, you can ensure you’re relaxed, stress free, and have refrained from food and caffeine!...

Looking for an easy and portable recovery snack? Try combining 2 tbsp chocolate milk powder with ¾ cup skim milk powder in a portable water bottle. Add in 500 ml cold water when you are ready to drink. Shake it up and enjoy! ...

Don’t be afraid of fibre! Fibre helps to manage blood sugars and keeps our bowels healthy. Choose whole grains, nuts/seeds, whole fruits and vegetables more often. Fibre can add stress to the gut, so it’s best to avoid fibre around training and give yourself a few hours to digest high fibre foods. ...

What’s casein all about? Casein is a protein found in some dairy products. It is a slow digesting protein that helps with muscle recovery. Try having food sources of casein such as milk, yogurt, or cottage cheese before bed to help repair tired muscles during your sleep. ...

It is important to stay well-hydrated. Losing as little as 2% of your body weight from dehydration can impair performance....

“No Pain No Gain” does not apply to your joints!  While some muscle soreness is expected after vigorous workouts, you should never have pain in your joints after exercise. ...

Quality is Job #1!  While many recent studies have focused on the effect of training load (movement quantity) on injury rates, don’t forget that moving badly is the number one recipe for injury!  Make sure you move well before you repeat that movement many times!  Bad reps are worse than no reps at all....

Sometimes the race is won by the tortoise, not the hare!  Gradual progression of training loads prevents injuries.  After time off, resume training gradually, never increasing your workload from week-to-week by more than 10%....

Ready to rock, and ROLL? - Foam rolling only takes from 10-15 minutes a day and it can help to prevent musculoskeletal injuries, increases flexibility and range of motion, and relieves muscle tension. ...

Foam rollers and massage sticks can be used as part of warm up and cool down phases of training and competition. In both phases the pressure should not be as deep, so not to traumatize the muscle and tendons. In the warm up phase the timing should be short so not to inhibit muscle firing. If used as part of the cool down phase, then timing is not as much as a concern. ...

Quality and quantity of sleep has a direct impact on learning rate and skill execution. Monitor your athletes to ensure they are adequately rested and consider adapting your training schedule to allow for increased sleep and rest prior to technical sessions....

Evidence shows that, in respect to enhanced learning & performance, external-focused cues are far more effective than internal-focused cues. Many coaches could benefit from adopting this approach....

There are numerous gizmos on the market these days measuring all sorts of ‘fancy sounding metrics.’ To make effective use of the equipment and information they provide, ask yourself: “What exactly do I want to know about my movement or performance and why?” Then find the equipment that provides that measurement and information. Stick to the measurements you know are related to the performance that you are trying to optimize....

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