& Athlete: General Training Tips”
– TIPS FOR COACHES & ATHLETES TO IMPROVE PERFORMANCE
Nutrition does not need to be complex.
Make sure you eat 3 balanced meals each day and 2-3 nutritional
snacks. Eating breakfast and post-training are the 2 most
important times to get energy. Eat a variety of foods and
try to limit your fast food intake, especially on game days.
Nutrition – Athletes must consume a proper
meal post-game, practice, or workout. This means carbohydrate,
protein, and a little fat, plus water for hydration. Athletes
must replace the energy and fluids used in activity and
also need to prevent muscle breakdown. The meal does not
have to be complex, just make sure to get some healthy food
and fluids as soon as possible to prepare for future games
Nutrition – Carbohydrates are the fuel
for your activity. That means a moderate amount of fruit,
breads, pasta, and vegetables should be included at every
meal. Choose cereals and toast for breakfast, sandwiches
and pizza for lunch, and baked potatoes with dinner. Carbohydrate
fluids are very important during and after workouts and
Nutrition – Athletes lose a great deal
of water through sweat during training and competition.
It is very important to replace that water as soon as possible
during events. That’s right, don’t wait till after the final
buzzer because dehydration can cause a decrease in strength
and speed. Train to drink fluids during games and practices.
It is very important to get a little bit of water every
15 minutes, especially in the heat.
Leg strength – Almost all sports require
leg strength for sprinting, balance, and power. Do not get
hooked on upper body training only! The legs are the keys
for speed and endurance, so training should start there.
There are so many leg exercises to choose from, just ask
a qualified trainer to show you how. Finally, do not feel
that you need to train to the point of soreness with each
leg workout. Progress gradually in the amount of weight
you use on each exercise and the number of exercises you
perform each workout, and your strength will increase greatly
within a short time.
Core strength – After leg strength, core
strength is the most important area for athlete improvement.
The core is composed of the abdominal area and the low back
muscles. This area needs to be strong to support twisting
movements, to help in balance during contact sports, and
in throwing movements.
Upper body – Contrary to popular belief,
the upper body strength of most athletes is not overly important.
The weight that athletes can bench press often does not
correspond to the athlete’s vertical jump or sprint speed.
Although upper body strength is important in some sports,
it is probably not as important as lower body strength.
Therefore, upper body strength training should not compose
the majority of an athlete’s training program.
Upper body pushing strength – Pushing strength
involves the muscles of the chest, shoulder and arms, but
it is not important to train all these areas in isolation.
The best exercises for pushing strength are barbell and
Upper body pulling strength – Pulling strength
is found in the biceps and back muscles. Learn to do pull-ups,
pulldowns, and rowing exercises to develop these muscles.
TREATMENT & PREVENTION
Injuries – The best advice for sport injuries
is to see a physician. Unless your coach or personal trainer
is also a doctor, they will just not understand the full
extent of your injury. So if things hurt more or longer
than usual, see a Dr. to get the proper help and prescription
Injuries – A strength coach’s best ally
in stopping injury is prevention. Athletes must strengthen
the area around the possible injury spots. For example,
most athletes will be at risk of knee injuries, so the muscles
of the legs must be strengthened. Examine your sport, where
do injuries occur most? After you have concluded what joints
and muscles are at risk, have a personal trainer or strength
coach show you the proper exercises to strengthen that area.
Injuries – Should an injury occur, treat
it with respect. Rest the area. Immediately apply ice to
an injury but do not put heat on it until the swelling has
subsided. Wrap the injury and elevate it, if that is possible.
Again, if you are not sure how bad the injury is, see a