The Pre-Game Meal

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most nutritionist recommend small pre-game meals that provide 500 to 1,000 calories.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid and contribute to dehydration, cramping. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion in endurance events.


Pre-Event Meal Plan 1
Milk, skim - 1 cup
Lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Bread or substitute - 2 servings
Fat spread - 1 tp


Pre-Event Meal Plan II(approximately 900 calories)
Milk, skim - 2 cups
Cooked lean meat or equivalent - 2 ounces
Fruit - 1 serving (1/2 cup)
Pasta or baked potato - 1 cup or 1 medium
Bread or substitute - 2 servings
Vegetable - 1 serving (1/2 cup)
Fat spread - 1 teaspoon
Dessert: Angel food cake or plain cookies - 1 piece 2 cookies

Nutrition for Athletes

Every athlete is looking for the latest tip for getting bigger, faster, stronger.  For most young athletes the most overlooked part of being a healthy and successful athlete is providing the right nutrition for your body.  Nutritionists world wide agree on one thing, proper nutrition is a must for optimal athletic performance. Proper diet choices are difficult in today’s fast food, eat-it-on-the-run society; athletes, however, must apply the same discipline to nutrition that they apply to their training habits.  Proper nutritional habits for athletes do not differ much from non-athletes. Athletes should consume 2,000 or more calories per day. The average non-athlete should consume no more than 2,000 calories per day to maintain body weight. Athletes need to consume more calories due to training. For athletes these calories should come from carbohydrates, not fats, simple sugars, or alcohol. 

proper running form and tips and exercises

Running form is a critical part of running performance and injury prevention. Correct running form and running mechanics will make your a more efficient runner and will improve your running efficiency. You will run easier, faster and farther with proper running form. Poor running form will slow you down, decrease your efficiency and can even be the cause of many running injuries. Here you will find running form tips, advice, articles and information to help you improve your running form, increase your running performance, avoid injuries and become a more economical runner.

 -Quick Feet

 Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your knees as high as possible on each stride. Concentrate on decreasing the time of contact between your foot and the ground. As soon as your foot hits the ground, quickly spring if off of the ground and into the high knee position. There will be little forward distance covered, but keep moving forward. Repeat for 30 to 50 meters. Repeat for the desired number of repetitions.

 

 -High Knees

Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your knees as high as possible on each stride. Concentrate on raising your knees as high as possible. There should be little forward distance covered, but keep moving forward. Repeat for 30 to 50 meters. Repeat for the desired number of repetitions  

-Straight legs

Run forward keeping the legs straight. Forward speed is not important. Focus on quickly bringing the legs back under the body. Arms are held in normal running position.

-Kick Outs 

Similar to the straight legs drill, except the knee is brought up and the lower leg is kicked out and then the whole leg is brought quickly under the body.

-Bounding

  Running tall, extend the push off phase and bound. I use a mental image of a deer for this one. Relax shoulders and be sure to use arms as part of the drive phase.

Circuit Training

Circuit training is a form of conditioning that develops strength, endurance, flexibility and coordination all in one workout. It is one of the few forms of fitness training that develops both strength and cardiovascular fitness at the same time.  A circuit provides a workout that targets all the muscle groups and builds cardiovascular endurance. 

Circuit routines have about ten exercises performed for 60 seconds each with 15 seconds of rest between stations. Athletes perform 1, 2 or 3 sets of the circuit based on their fitness levels and goals.

• Create your circuit with 8 to 12 exercises or stations that target the entire body.
• Perform each exercise for 30 to 90 seconds, allowing yourself 15 to 30 seconds of rest between each station.
• Circuit training can be completed 2 to 4 times per week. Because it incorporates strength training exercises, allow at least 48 hours between sessions that work the same muscle groups.
• Select weights/resistance that will allow you to perform the exercise for the entire period of time while still providing a challenge.

Core Training

Core Exercises 

Balancing Seated Twist with Medicine Ball

-Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball. Bend your elbows and tuck them in at your sides, holding the ball in front of your torso. Keeping a your back straight, lean back until you feel your abs engage. From there, carefully lift your feet off of the floor to balance. When you are in a balance position with your feet off the floor begin to twist side to side, touching the medicine ball to the floor with each twist.

Muscles Worked: Abs, Obliques, Hips

Crunches with Twist

- Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

- Don't use your hands and arms to help lift you up - use abdominal and hips.

Pendulum

- Lie on back, arms in a T, legs straight up, feet together, toes pointed or flexed.

 EXHALE: Slowly lower legs several inches to the left without touching the floor, then, while keeping your legs straight, bring your legs up from the left and lower them on the right several inches from the floor.

Benefits of Core Training

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. 

What are the benefits of core strength training to the athlete?    

• Improved body control and balance
• Increased power output from both the core  muscles such as the shoulders, arms and legs
• Reduced risk of injury 
• Improved balance and stability
• Improved athletic performance!

Core Training, overlooked but vital for athletic development

Core Training for athletes may be one of the most important parts of the body to train. There are many misconceptions of what your core consist of. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

Dynamic Stretching

DYNAMIC STRETCHING

What is dynamic (active) stretching?

Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of it’s range and holding the stretch over a period time.

When is Dynamic (active) stretching appropriate?

Dynamic stretching is appropriate prior to physical activity, eg. pre-match and pre-training. Dynamic stretching can be incorporated into the warm up program.

Why is dynamic (active) stretching used?

Dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers. Dynamic stretching allows the muscles and tendons to be put through a specific range of movement, similar to movements that would occur during a game. The effect can be likened to stretching a rubber band. After stretching the rubber band, it returns to its normal length.

Static stretching is used to increase flexibility in an attempt to gradually increase the length and at the same time relax the muscle fibers. This effect can be likened to stretching a piece of blue tac, and after it is stretched it does not totally return to it’s original length and shape. Static stretching is an important part of the training/playing conditioning program and can be incorporated after exercise when the muscles are warmed and supple.

How to perform dynamic (active) stretches.

A dynamic stretching routine can be a series of exercises that progressively build from basic, medium intensity movements through to more intense exercises that move the muscles and joints through full ranges of motion. Muscle fibers need to be given time to gradually warm until they are ready for an intense stretch.

Work out 1

work out # 1

Warm up

Agility Ladder

-Cross over x 3

-Side rocker x 3

-icky shuffle x 3

Work out

-Hang Cleans 4 x 5 (work up to 50% of max) 2 min rest between sets

-Power Shrugs 4 x 6-8 (use same weight as last clean set) 1 min rest

-Bench Press W/ Barbell row 4 x 8-10 (50 % of max)2 min rest

-Pull ups W/push ups 4 x 6-8 ( vary grip, wide, med, close,) 1 min rest

-Seated Floor press with bar W/squat jumps ( do as many as possible for a minute)

Static Stretch (Hold each stretch for 10 seconds)

(legs spread, down to middle, to the right, to the left)

(groin to the right and left)

(right quad, left quad)

What to Expect

For the first couple of work outs heaving weight is not a concern.  The main goal of the first couple of work outs is to get the athletes technique and form right.  I am assuming that the types of lifts that will be posted the athlete will already have experience in performing them.  

The workouts will consist of a warmup, either latter drills, medicine ball routines, or jumping rope.  The warmups will help the athlete get prepared  for the lift and help with footwork and core training.  The latter drills and jump roping are to help the athlete generate "quick feet" and better their coordination.  The medicine ball routines train the athletes core and  help their endurance.  

The main lift will consist of olympic lifts, like hang cleans, power cleans, push jerks, split jerks and power shrugs.  The work outs will also involve squats, lunges, bench press (barbell and dumbbell) , pull ups, push ups.  There will rarely be lifts that isolate one muscle.  

The workouts are meant to be preformed on time frame.  This limits your rest time and builds muscle endurance.  At the end of the lift a static stretch will will done to loosen your body back up and help with flexibility.  

For serious ATHLETES only

What's ups? My name is Ryan and I am here to post blogs for athletes wanting to increase their strength, speed, stamina and overall athletic ability.  I intend to post workouts, running programs and other drills for athletes that want to step up their game.  The workouts are for all athletes in all sports who are dedicated and motivated and have the initiative to improve their abilities.  The workouts will be a progressive format and will constantly push athletes to new levels.  The goal is to create  a blog were athletes and coaches can visit to get a weekly workout out program that alternates strength and agility training.  Again, this is designed for the serious athlete and is not intended for the average person wanting to lose weight for beach season.