Tip Archive

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....

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...

One of the most persistent myths in strength training is that muscle soreness represents progress and that if you are not sore the next day you did not work hard enough. This is based on the notion that breaking down the muscle causes them to increase in size and strength. This is an overly simplistic approach to a series of very complex physiological changes at the cellular level involving many hormones, growth factors, and nutrients. There is little scientific evidence that breaking down...

Travelling from a generally colder climate like Ontario to a hotter and humid climate such as California, Mexico and South America, presents challenges to exercising people. This is because our body is not yet adjusted (acclimatized) to these new ambient conditions. Before a sporting event, train in the heat, with more layers on, or arrive well in advance (5 days) before the competition allowing your body to adjust to the hotter climate....

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. ...

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

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....

It is important to understand the difference between delayed on-set muscle soreness and pain due to injury....

Strength and conditioning is a process, and should be considered long term in duration, that is multiple years of accumulated deliberate practice is required to achieve optimal performance outcomes. Finding ways to create accountability for attendance is a key to success. A dedicated schedule with a trainer or training partner is a great method as it makes you accountable to another person and not just yourself....

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....

Performance variability is important to monitor in order to know when a performance is within an individual’s normal range and when it meaningfully increases/decreases. ...

Breathing: Effective breathing is a secret weapon that you can use whenever you need to. It is however, harder than you think. To develop the ability to calm yourself by breathing deeply, takes focused effort and practice. Start developing the skill by taking 3 or 4 minutes each day....

The recovery phase of training is as important as the training itself because the soft tissue cannot withstand continued stress placed on it.  In addition to nutrition and exercise, there is a surge of self-massage.  There are different ways an athlete can decrease the muscle tension in between seeing a Sport Massage Therapist (either Certified or Candidate). Foam rolling and massage sticks are very useful with a general/broad approach to massaging muscles. Lacrosse ball and hand-held...

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!...

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. ...

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. ...

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

If you ever find yourself flustered or distracted, ask yourself “What is the one process or action I need to focus on right now?” This can often help you refocus on the task at hand, and get back into an effective rhythm....

Assessing an injury is like being a detective. The more information you provide your therapist the better they can help solve the case. Remember what aggravates and eases your symptoms so that you can inform your therapist. ...

Canned and frozen fruits and veggies are a quick and easy option, and convenient for travel too. Fruits and veggies that are canned and frozen are harvested at the peak of their ripeness, unlike fresh produce that is not in-season, which is often harvested long before it is ripe so that it doesn’t go bad by the time it gets to the grocery store....

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