Tip Archive

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. ...

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...

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....

Setting goals is great, but writing them down (and reviewing them periodically) is even better! Research shows that people who write their goals down on a regular basis are 40% more likely to achieve them than people who just think about their goals (Matthews, 2015)....

Struggling with getting through your To-Do list or balancing your different commitments in sport and life? Try setting appointments with yourself in your calendar for key items. This will help you plan out your day/week, make sure you’re setting aside time for those things that are priorities, and give you a better sense of what you were able to accomplish on a given day....

The universe of “not screwing up” is very different from the universe of “striving to get it right.”...

Ever tried Kefir? It’s a milk product full of calcium and healthy probiotics that keep your gut healthy & balance immune function. Try it!...

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. ...

Recovery from training/competition is just as important as the training itself. It allows the body to return to its ready state so that you can train or compete at your peak the following day. Strategies such as active recovery, nutrition and sleep can all help with recovery. Be sure to implement these strategies in to your daily routine to improve performance and prevent injury....

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!...

Nutrition tip: For lasting fullness and energy, reduced cravings and overeating, combine protein and carbs together for every meal and snack....

Standing on one foot while brushing your teeth is an easy way to work on ankle proprioception every day....

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....

Resistance rubber tubing can wear out or break over time. To get most use from your tubing there are some simple maintenance steps you can follow:

  1. Inspect your tubing before each use:
    Nicks and cuts will decrease the strength of the tubing and lead to breakage. If you notice a cut in your tubing it is time to for a replacement. Do not store you tubing in a box with sharp objects or tools and keep it away from sharp corners if you are tying it to
  2. ...

Rubber tubing can play an important role in an athlete’s strength program, particularly when they are travelling.

It is important to note, as tubing is stretched the resistance increases, the longer the tubing is stretched the harder it gets to stretch it further. For many exercises, you will stand on the middle of the tubing with one foot so that there is equal resistance in each hand.  Adjusting your foot position will increase or decrease the resistance. Standing on the tubing...

When starting a strength training program begin with two sessions per week, increase to three after 3-4 months and then move onto a more advanced program, training four or more times per week after 6-8 months of training.

Strength training affects more than the muscles - bones, connective tissue, your heart, and nervous system are all stressed during training. These organs and tissues do not all recover or adapt at the same rate so while the muscles have recovered from one...

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...

Even with the best prevention practices, injuries can still happen. Make sure you identify your integrated support team before the season starts so that if an injury arises it can be managed in a timely manner to minimize the disruption to training....

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