Tip Archive

Focusing your strength program on traditional strength exercises like the squat is one of the best ways to improve strength, speed and power. ...

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%....

Coaches & Sports Scientists are experts at describing the technical skills of an athlete. However, if they are unable to effectively communicate this to the athlete, then it has limited value. Turn description into targeted athlete instruction to enable enhanced performance....

Did you know… meditation and mindfulness are not only a great way to build resilience and manage stress, but have also been shown to actually alter the physical structures of the brain. People who meditate regularly have been shown to have significantly smaller amygdalas (i.e., the brain centre responsible for anxiety and stress) than those who do not....

Don’t wait until bedtime! Stay hydrated by drinking throughout the day. This way your body can retain more fluid to help keep you energized and performing at your best. Try drinking every time you eat or setting an alarm on your phone as a reminder to drink every 2 hours....

Approximately 80% of the injuries that occur during strength training are because of poor technique. When you push yourself to the point that you can no longer lift the weight, the last couple of repetitions are usually done with less than perfect technique. During the first 4-6 months of training, when your body is still learning to perfect the movements avoid training to failure, stop the set when you or your training partner first notice that your technique is starting to break down...

When exercising for long durations outside in the hot summer months make sure you have a cooling plan.  Stay hydrated by drinking cold fluid, prepare ice bags to place on your neck and hands to cool the skin, and bring extra cold water to spray on yourself for self-cooling. ...

Pressure: We often feel pressure to perform, managing it takes practice. Pressure affects us physically, mentally and emotionally which impacts our ability to perform at the highest level. Your capacity to perform well under pressure depends on your view of the situation, do you see it as crisis or a challenge?...

“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. ...

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...

Don’t wait until bed time! Stay hydrated by drinking throughout the day. This way your body can retain more fluid to help keep you energized and performing at your best. Try drinking every time you eat or setting an alarm on your phone as a reminder to drink every 2 hours....

Meal timing is one of the keys to high performance nutrition. Food = energy, so what you eat and how often you eat will have a direct impact on how well you perform. Instead of sticking to breakfast, lunch and dinner, try eating smaller meals or snacks every 2-4 hours throughout the day to maintain good energy levels. ...

Food first! Whole foods form the foundation for high performance nutrition. Making sure you have high quality, nutritious foods on your plate will allow you to perform at your best. Without a solid whole foods foundation in place, supplements won’t have an impact....

After moderate to intense exercise, do your best to keep moving to ‘cooldown’ – especially when in the heat. Most importantly, this mitigates rapid declines in blood pressure which may lead to dizziness or fainting (syncope). However, after very high-intensity exercise (sprints) and you’re exhausted to the point you don’t feel like you can move any more, at the very least lie down flat to help your body more effectively circulate blood....

Sleep quality and quantity have meaningful impacts on learning rate and performance. Coaches, ensure your athletes are adequately rested so that they can maximally benefit from technical training, and consider adapting your training schedule to allow for increased sleep....

Athletes aren’t the only ones who benefit from performance feedback. Coaches and managers should seek unbiased feedback from peers to enhance performance; or, perform a self-assessment by reviewing video and audio of your coaching performance to identify and monitor areas for improvement....

AAP carded athletes - did you know that your CAIP covers Massage Therapy?

Remo Bucci, our Registered Massage Therapist and Certified Sport Massage Therapist, is available on Thursdays 9am-3:30pm and Friday mornings 9am-11am. You can enquire with Danielle Gelineau, Manager of Athletes Services....

Massage is not always relaxing. There is a misunderstanding that Massage Therapy is relaxing for the athlete to recover from their training – this is not always the case! There can be some muscle imbalances, development of tightness in muscles and connective tissue, and development of hyperirritable spots in the muscle fibres called Trigger Points that can result from training.  At times a Sport Massage Therapist needs to apply firm pressure to resolve these issues which can lead to...

Four keys to consider when selecting performance tests and assessments are validity, reliability, responsiveness and feasibility. Great article for more info: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5215201/

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. ...

Pages