Tip Archive

Simple hydrotherapy for sore and slightly swollen feet.  It’s called Wet Sock/Dry Sock and it’s done just before a person goes to bed.  A person needs a pair of mid-calf cotton socks to allow air to go through easily.  Take one sock and run it under cold water then wring it out.  Put the wet sock on the affected foot then take the dry sock and put it directly over the wet sock.  Have the foot stick out of the bed sheets to allow for better circulation. The wet sock will tell the body to send...

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. ...

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....

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!...

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...

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....

Last week at CSIO our athletes recovered with a smoothie made from fruit and veggies in season this month. Click here for the recipe!...

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....

Build your Self Awareness: Developing a good self awareness is essential to perform optimally. Do a body scan during practice or training sessions to notice any tension in your body. Ask yourself, “are my shoulders relaxed and loose” and “how is the energy in my legs”. This will help you to notice changes in your level of activation....

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

Annual Pre-Participation Medical exams with a sport physician should be your first step in preparing for the start of your competition season....

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