Tip Archive

Lactate is not the cause of fatigue during intense exercise; instead, lactate can be used as an energy source for the trained athlete via gluconeogenesis to help reduce fatigue....

Did you know that whey protein is derived from cow’s milk? Not only does milk contain essential nutrients for general health, it can also serve as a great post-workout snack. For example, chocolate milk contains fluid, protein and carbohydrate to help rehydrate, refuel and rebuild your body....

With the start of Fall, comes a return to school and sports.  An important piece of injury prevention is appropriate protective equipment like helmets, pads and shoes.  Parents should talk with coaches before the season starts so they have time to ensure the proper fit and equipment should be checked regularly (ex. football helmets pumped weekly).  It’s also important to emphasize proper technique and guidelines.  Every sport has a right and wrong way of doing things – for example: football...

A Tip When Training in Heat:
It can take elite athletes up to 2 weeks to adjust to hot temperatures and even longer for the week-end warrior.  Instead of training at 100% right away, it is safer to gradually increase exposure.  Slowly increase volume, duration, and intensity of your hot weather training while including frequent breaks and adequate hydration throughout....

Remember the body is a chain and everyone’s body is linked to its adjacent parts.  As a result, the human body is only as strong as its weakest link.  If you want to stay as injury-free as possible, it’s important to strengthen and condition all parts of your body.  Remember, you could suffer and injury to one part of your body because of a weakness in a different part of your body....

To make a great re-useable ice pack at home, all you need is rubbing alcohol, water and 2 resealable bags.  Pour 2 parts water & 1 part rubbing alcohol into a bag.  Try to get as much air out as possible then zip closed and double bag it.  Place it in the freezer – the rubbing alcohol will prevent from freezing completely, making a comfortable ice pack that can be reused.  Always remember to put a barrier between the skin and the ice pack to prevent superficial...

Sleep is one of the most important behavioural things we do.  The brain is active during sleep and sleep is critical to brain function....

“People tend to become what they think of themselves” - William James
A point well taken – encourage yourself....

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...

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

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....

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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