Tip of the Week: To increase flexibility hold each stretch for at least 45 seconds
Hold each of your stretches for at least 45 seconds and repeat two to three times and remember to breathe through each. Stretching for this period of time will lengthen your muscles therefore increasing your range of motion. Additional benefits also include improved circulation, better posture, stress relief and enhanced coordination.
Tip: Alcohol suppresses training hormones for up to 4 days. You may show up to practice but there will be little improvement or gains
A few drinks can offset your hard work by erasing the effects of your workouts, reducing your endurance and compromising your mental game. Alcohol affects your ability to learn new plays and strategies; it decreases your aptitude for muscle development and recovery and negatively impacts your nutrition and endurance.
Tip: Using alcohol and marijuana shuts down 10-11 of the 13 geographic regions of the brain, reaction diminishes significantly.
Using alcohol and marijuana can cause significant negative effects on an individual. Marijuana impacts your coordination, resulting in decreased ability to move, react and stay balanced. The use of alcohol controls the brain in many ways and can result in difficulty walking, blurred vision, slurred speech, slowed reaction times and impaired memory. Think about these facts before using alcohol or marijuana.
Tip: Overcoming barriers to performance is how groups become teams
Every team is made up of a set of diverse individuals who bring a variety of strengths to their sport. When a group of athletes are faced with a difficult opponent, they share a purpose to be part of something larger – to score that one goal or even to defeat the team who has been undefeated all season. Make it a priority to understand your group’s common goal and use the benefits of working as a team to accomplish that goal.
Tip of the Week: Misusing prescription drugs can be harmful to your health and impact your participation in sports.
Only take medications that are prescribed to you and follow instructions from the doctor carefully. Prescription drugs and over-the-counter drugs including sleeping pills, anti-anxiety drugs and cough and cold remedies can be harmful to your health if you don’t take the medication as directed. Do not take any medications that are prescribed to someone else, side effects can include nausea, dizziness, loss of appetite or even vision loss.
Tip of the Week: Just one night of binge drinking will erase 2 weeks of practice.
Binge drinking can be defined as consuming five drinks for males and four drinks for females in about two hours. You may show up to practice but you will not see any gains for two weeks. It will also take 96 hours to rebalance hormones and you will see an 11% decrease in your performance.
Tip of the Week: It is difficult to reach peak performance and learn new information if under the influence of marijuana.
The effects of marijuana can remain in the body for up to several days and may negatively impact attention, motivation, memory and learning. It can also compromise judgment and affect many other skills necessary to be successful in sports.
Tip: Never increase your exercise intensity or the amount of weight lifted by a factor of 10% every 2 weeks
Be smart to avoid injury when training for your sport. Gradual increases in exercise intensity and amount of weight lifted will provide the best results. Progression is the key to the success of your workout.
Tip: Be sure to cross train one or two days a week. Participate in another activity to avoid overuse injury and let your muscles repair
Rest can be just as important to fitness as working out. Your body gets stronger during the rest period as it rebuilds itself from exercising, giving your muscles time to heal and also reducing the risk of injury. You can practice alternating between hard and easy workouts, involving cross-training and valuing your personal time.