Sports Performance Enhancement

Project Report on SPORTS PERFORMANCE ENHANCEMENT

Dept of Physiotherapy August – 2008

PRASANT GUPTA (B.P.T. FINAL YEAR)

APOLLO COLLEGE

CERTIFICATE This

is

to

certify

that

the

project

on

“SPORTS PERFORMANCE ENHANCEMENT” is a bonafied work done by PRASANT GUPTA of B.P.T. IVth year & submitted in the academic year 2007-2008

Date :

/ 08 / 2008

PRINCIPAL

ACKNOWLEDGEMENT Taking on a project like this could be impossible without input form large number of people. Some gave us confidence to get started while others provided guidance. Some checked what we had compiled & other were always there when the long evening & weekends took their toll. To all of those people I would like to extend our heartfelt thanks. In particular I would like to thank our lecturers – Dr. Tung Pao Liu, Dr. Ritu Sharma, Dr. Kshipra Patankar, Dr. R. Raghuveer. Special thanks to Dr. Harsh Mohan Rajdeep, who so generously gave his

time to read and comment on the various section of this project. Finally I would like to thank my friends … for being just there and my family, for believing in me from the start.

Contents1.Sports Training Endurance Training Aerobic Endurance…………………………………………………………. Aerobic Threshold…………………………………………………………. Anaerobic Endurance…………………………………………………………. Anaerobic Threshold…………………………………………………………. Speed Endurance…………………………………………………………. Strength Endurance…………………………………………………………. Effects on the Heart………………………………………………………….

Plyometric Training

Plyometric exercises work Mechanical Model…………………………………………………………. Neurophysical Model …………………………………………………………. Lower Body

Depth Jumps………………………………………………………….    

Platform Vertical Staircase Long

Multiple Jumps ………………………………………………………….

    

Box Jumps Long Jumps Vertical Jumps Stair Jumps Hurdle Jumps

Marches ………………………………………………………….   

Box Jump March Box March (High) Box March (Low)

Lateral Jumps………………………………………………………….   

Barrier Lateral Jump Box Lateral Jump Box Lateral Shuffle

Core (mid-section) …………………………………………………………. Broomstick Twist Medicine Ball ………………………………………………………….    

Seated Twist Standing Twist Seated Side Throw Sit-up

Upper Body Push up………………………………………………………….  

Depth Clap

Circuit Training

Total body circuit training exercises……………………………………………… Upper body circuit training exercises………………………………………… Lower body circuit training exercises………………………………………… Core Region circuit training exercises…………………………………………

Speed Training

Agility execises…………………………………………………………….. Speed Training Drills……………………………………………………………..

Flexibility Training Benefits of flexibility training…………………………………………………………….. Upper & Lower Body stretching exercises……………………………………… Dynamic stretches…………………………………………………………….. Self Myofascial Release exercises………………………………………………………

Interval Training Suitable for many sports Training sessions For a multi sprint sport…………………………………………………………….. For a tennis player……………………………………………………………..

Cross Training

Benefits of Cross training…………………………………………………………….. What exercises make a good cross training routine

Sports Specific Training Programme

Cricket…………………………………………………………….. Football/Soccer……………………………………………………………..

2.Nutrition for optimal performance Carbohydrate…………………………………………………………….. Proteins………………………………………………………… Fats………………………………………………………………………….. Vitamins & Minerals…………………………………………………….. General Guidelines for Sports Diet……………………………. Athletic Guidelines which maximize athlete……………….. Health status & performance Pre Competition Nutrition………………………………………….. Importance of Carbohydrates

Carbohydrate Loading Carbohydrates prior to exercise performance Water & Electrolytes

Guidelines for Drinks during exercise Pre Event nutrition or pre game meal………………… An example of wrong kind of pre contest feeding.. Recommended Pre Competition Consumption.. Liquid meals…………………………………..

3.Ergogenic Aids :Sports Supplements Sports Supplements & Athletic Performance Protein & athletic performance………………………………………………… Glucosamine & athletic performance ……………………………………… Ribose & athletic performance……………………………………………… Creatine & athletic performance……………………………………………… Glutamine supplements……………………………………………………… B-Vitamin & athletic performance……………………………………………………… Ephedrine & athletic performance………………………………………………………… Caffiene……………………………………………………………. Anabolic –Adrogenic steroids in sports…………………………………… Androstenedione THG Clenbuterol

DHEA Amphetamines stimulants……………………………………………………

4.Sports Psychology Dealing with performance anxiety………………………………………………… Before the event During the event After the event

Motivation & Goal setting for exercise……………………………… The S.M.A.R.T principle

Mental focus during Sports(Centering) ……………………………………… Centering Techniques

Improving Sports performance with Visualization Techniques Guided Imagery

Coping with Sports Injury……………………………………………… Mental Strategies for faster Recovery

When workouts won`t work

………………………………………………………

Change in Workout to Get the Results Required

Ten Ways to discover Sports Potential………………………… Simple Strategies for Sports success

5.Medications…………………………………………………………………

6.Conclusion…………………………………………………………….. 7.References…………………………………………………………………

Sports Performance Enhancement Introduction Sports performance enhancement helps an athlete achieve the results he want in the fastest possible time by using advanced methods to train body & mind both physically ,mentally & emotionally. Mind training techniques can help him ensure that every practice or workout is your best, increasing his motivation and determination to stick to a routine, goal setting, eliminating anxiety prior to a competition, and overcoming plateaus.Athlete can achieve the desired results he wanted in various sports by physical training that helps to design his body for an appropriate sports.Though there are generalized fitness plans for whole body

fitness,specialized training plans have been found very effective along with a good sports diet for maximizing athlete`s performance.The performance in various sports can be enhanced by following various methods & techniques to train an athlete. They are1.Sports Training plans 2. Sports Nutrition for optimal performance 3. Sports supplements or Ergogenic aids 4. Sports Psychology 5. Some Medications

Sports Training Athletes need to practice in order to perform well. Training efficiently for sport and varying workouts and skill drills can help avoid burnout and boredom, as well as reach new levels of performance

Endurance Training Endurance training is quite a broad sweeping term. It's often used interchangeably with terms like "aerobic", "anaerobic", "strength" and "speed". The objective of endurance training is to develop the energy production systems to meet the demands of the event. The importance of stamina is increasingly recognised in all sports, particularly those involving bursts of running (e,g, football, basketball and rugby) or lengthy matches (e.g. tennis).

A lack of stamina not only hampers physical performance, it can make unforced technical or tactical errors as increasing tiredness affects mental alertness and reaction times The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events. Work conducted by Paul B Gastin, "Energy system interaction and relative contribution during maximal exercise" Sports Med 2001: 31(10); 725-741, provides estimates of anaerobic and aerobic energy contribution during selected periods of maximal exercise (95% effort).

% Aerobic

% Anaerobic

0-10 seconds

6

94

0-15 seconds

12

88

0-20 seconds

18

82

0-30 seconds

27

73

0-45 seconds

37

63

0-60 seconds

45

55

0-75 seconds

51

48

0-90 seconds

56

44

0-120 seconds

63

37

0-180 seconds

73

27

0-240 seconds

79

21

Duration

Aerobic Endurance During aerobic work, the body is working at a level that the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water. These are removed as sweat and by breathing out. Aerobic endurance is developed using continuous and interval running. • •

Continuous duration runs to improve maximum oxygen uptake (VO2max) Interval training to improve the heart as a muscular pump

Aerobic threshold The aerobic threshold, point at which anaerobic energy pathways start to operate, is around 65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic threshold. Anaerobic endurance

Anaerobic means 'without oxygen'. During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt. The body's stored fuel soon runs out and activity ceases - painfully. This point is often measured as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the lactic acid is removed and the oxygen debt repaid. Fortunately, the body can resume limited activity after even only a small proportion of the oxygen debt has been repaid. Since lactic acid is produced, the correct term for this pathway is lactic anaerobic energy pathway. This pathway can exist only so long as the fuel actually stored in the muscle lasts, approximately 4 seconds at maximum effort. Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery.

Anaerobic threshold The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 85% and 90% of your maximum heart rate. This is approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing. Speed endurance Speed endurance is used to develop the co-ordination of muscle contraction. Repetition methods are used with a high number of sets, low number of repetitions per set and intensity greater than 85% with distances covered from 60% to 120% of racing distance. Competition and time trials can be used in the development of speed endurance. Strength endurance Strength endurance is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force. All athletes need to develop a basic level of strength endurance. Examples of activities to develop strength endurance are - circuit training, weight training, hill running, harness running, Fartlek etc. Effect on the heart As an endurance athlete, you will develop an athlete's heart which is very different to the non athlete's heart. You will have: • •

Bradycardia - Low resting pulse rate of under 50 bpm ECG shows ventricular hypertrophy (thickening of the heart muscle wall)

• •

X-ray reveals an enlarged heart Blood tests shows raised muscle enzymes

The above for the average person (non athlete) indicate a probable heart block, hypertension, heart failure, a recent myocardial infarct or cardiomyopathy.

Plyometrics Plyometrics drills are a superb way to increase your sport-specific power. But they must follow a suitable program structure designed to meet the demands of your sport... Plyometric Exercises Work:A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly (4,5). A classic example is a “dip" just prior to a vertical jump. By lowering the center of gravity quickly, the muscles involved in the jump are momentarily stretched producing a more powerful movement. But why does this occur? Two models have been proposed to explain this phenomenon. The first is the… Mechanical Model In this model, elastic energy is created in the muscles and tendons and stored as a result of a rapid stretch (6,7,8). This stored energy is then released when the stretch is followed immediately by a concentric muscle action. According to Hill (9) the effect is like that of stretching a spring, which wants to return to its natural length. The spring is this case a component of the muscles and tendons called the series elastic component. The second model is the… Neurophysical Model When a quick stretch is detected in the muscles, an involuntary, protective response occurs to prevent overstretching and injury. This response is known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful braking effect and the potential for a powerful concentric muscle action (10,11,12). If the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost). It is thought that both the mechanical model (series elastic component) and the neurophysical model (stretch reflex) increase the rate of force production during plyometrics exercises.

Lower Body Depth Jumps Platform Preparation:- Stand on box close to front edge facing platform Execution:-Step off box landing on both feet between box and platform. Jump off the ground as fast as possible onto the platform

Vertical Preparation:-Stand on box close to front edge facing vertical jump flag. Execution:-Step off box landing on both feet under vertical jump flag. Jump off the ground as fast as possible. Reach up with one or both hands and hit the highest flag possible.

Staircase Preparation:-Stand on box close to front edge facing staircase. Execution:-Step off box landing on both feet between box and staircase. Jump off the ground as fast as possible to highest step

Long Preparation:-Stand on box close to front edge facing measured floor. Execution:-Step off box landing on both feet behind starting line. Jump off the ground as fast and as far as possible.

Multiple Jumps Box Jumps Preparation:-Stand in front of a secured box or plateform. Execution:-Jump onto box and immediately back down to same position. Immediately repeat.

Long Jumps Preparation:-Stand behind starting line. Execution:-Squat down and jump forward as far as possible using a double arm swing. Upon landing, immediately jump forward again

Vertical Jumps Preparation:-Stand below vertical jump flag. Execution:-Squat down and jump up as high as possible. Reach up with one or both hands and hit flag. Upon landing, immediately jump up again and attempt to reach higher.

Stair Jumps Preparation:-Stand facing bottom of staircase. Execution:-Squat down and jump up steps using a double arm swing. Upon landing, immediately jump up steps again.

Hurdle Jumps Preparation:-Stand facing collapsable hurdles or barriers (12" to 36", 30 to 90 cm) set up in a row.

Execution:-Squat down and jump over hurdle with feet together using a double arm swing. Upon landing, immediately jump over next hurdle.

Marches Box Jump March Preparation:-Stand in front of a short box or platform. Place one foot on edge of box. Execution:-Jump up high and land with opposite foot on edge of box and other foot on floor. Immediately repeat Box March (High) Preparation:-Stand in front of a box or platform. Place one foot on edge of box. Execution:-Jump and land with opposite foot on edge of box and other foot on floor. Immediately repeat.

Box March (Low) Preparation:-Stand in front of a short box or platform. Place one foot on edge of box. Execution:-Jump and land with opposite foot on edge of box and other foot on floor. Immediately repeat.

Lateral Jumps Barrier Lateral Jump Preparation:-Stand with side to barrier. Execution:-Jump sideways to opposite side of barrier. Upon landing, immediately jump to other side.

Box Lateral Jump

Preparation:-Stand on box. Execution:-Jump sideways down to side of box. Jump back onto box then jump down to the other side of the box. Jump back onto the box and repeat

Box Lateral Shuffle Preparation:-Stand with one foot on box and other foot off, down by side of box. Execution:-Jump sideways so opposite foot is on box and the other is off by side of box. Repeat shuffle side to side

Core (mid-section) Broomstick Twist Preparation:-Sit on bench. Position pole on back of shoulders. Place hands or wrists over each side of pole with arms extended. Execution:-Rotate torso through waist to one side then to the opposite side. Repeat.

Medicine Ball Seated Twist Preparation:-With a partner, straddled and sit on bench back to back with space between. Place feet flat on floor. First partner holds medicine ball with both hands. Execution:-Both individuals rotate torso through waist to same side. First partner hands medicine ball to second partner who retrieves ball. Both individuals turn to the opposite side to again exchange medicine ball. Continue to rotate ball one direction. When finished, repeat opposite direction.

Standing Twist

Preparation:-With a partner, stand facing away from each other, slightly less than a meter away. Place feet wider than shoulder width apart, knees slightly bent. First partner holds medicine ball with both hands. Execution:-Both individuals rotate to opposite sides. First partner hands medicine ball from behind to second partner who retrieves ball from behind. Both individuals turn to the opposite sides to again exchange medicine ball from behind. Continue to rotate ball in a figure 8 one direction. When finished, repeat opposite direction.

Seated Side Throw Preparation:-With a partner, sit on floor or sit straddled on separate benches. Sit side by side facing opposite directions approximately 2 meters apart. First partner holds medicine ball with both hands. Execution:-First individual rotates torso away from other partner and taps medicine ball on floor just behind far hip. Individual rotates torso to the opposite direction and throws ball to partner. Second individual catches ball and executes same sequence. Continue to exchange ball. When finished, face opposite direction and repeat.

Sit-up Preparation:-Facing partner, sit on floor less than 1 meter apart with knees bent. First individual holds medicine ball with both hands. Execution:-First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head and sits up. Partner catches ball in front of head and repeats steps. Continue to volley ball back and forth.

Upper Body Push up Depth

Preparation:-Lie on floor face down between two mats or low platforms. Position hands on floor between platforms. With toes on the floor push body up with arms extended and body straight. Execution:-Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly place hands on platforms to the sides, catching body before it falls.

Clap Preparation:-Lie on floor face down and position hands on floor. With toes on the floor push body up with arms extended and body straight. Execution:-Lower body to floor and immediately push body up as fast as possible. As the hands leave the ground rapidly clap hands together and place back to origional position, catching body before it falls. Repeat.

Medicine Ball

Circuit Training Exercises These circuit training exercises require only basic, inexpensive equipment - a set of relatively light dumbbells, skipping rope and an exercise mat for example. Each of the circuit training exercises below has been grouped into one of four categories: Total Body Upper Body Lower Body Core Region There is a reason for this

Total Body Circuit Training Exercises

Squat Jumps 1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2. Arms should be in the “ready” position with elbows flexed at approximately 90°. 3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up. 5. Land on both feet and repeat. 6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Burpees 1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. 3. This should be a continuous motion and be fluid.

Skipping There are various types of skipping and they make excellent circuit training exercises -

two feet off the ground, alternate feet, hop

-

on one leg for 5 then swap and so on.

Dumbbell Squat and Swings 1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Tuck Jumps Standing on the spot, jump up with both and tuck both knees in towards your chest.

Squat Thrusts In a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion.

Treadmills Similar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed .

High Knees Running on the spot pick your knees up to waist height and pump your arms.

Fast Feet on Box Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.

Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Alternating Split Squat 1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4. Switch feet in the air so that the back foot lands forward and vice versa. 5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Squat to Presses Holding a relatively light dumbbell in each hand by your side, squat down until your knees are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again. Ricochets Stand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so. Jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.

Cardio Equipment If you're lucky enough to own any cardiovascular equipment (treadmill, cross trainer, rowing machine) they make good circuit training exercises. Of course if y ou perform your routine at the gym you have an even greater range of choice.

Upper Body Circuit Training Exercises Dumbbell Exercises There are dozens of upper body circuit training exercises you can do with dumbbells. Examples include biceps curls, lateral raises, alternating shoulder presses, triceps extensions, front raises, single arm rows. Push-Ups To make regular push-ups easier (remember you need to sustain them for 30-60 seconds), keep your knees in contact with the ground.

Wide Push-Ups Same as a regular push-up except spread your hands to wider than shoulder width.

Diamond Push-Ups Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.

Plyometric Push-Ups Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Bench Dips 1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you. 2. Start position: Slide glutes off bench with elbows slightly bent. 3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position.

Lower Body Circuit Training Exercises Dumbbell Exercises As with the upper body there are dozens of circuit training exercises for the lower body you can do with a simple set of dumbbells. Examples include, squat variations, lunges, calf raises, dead lifts One Leg Squat This is one of the more difficult lower body circuit training exercises - even with just your own bodyweight. Make sure you build gradually up to this one... 1. Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level. 3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you

reach full extension. 3. Squeeze your glute muscle while performing this movement. Repeat with the other leg Forward Lunges 1. Start by standing with your feet shoulder width apart. 2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. Return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell in either hand.

Box Step with Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand. 2. Push off the box and explode vertically and drive your other knee up towards your chest. 3. Repeat with other leg.

Core Region Circuit Training Exercises Sit-Ups with a Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Supermans 1. Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2. Raise chest and head off floor keeping feet in contact with floor. To increase resistance, extend arms out in front like superman. 3. Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk. Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to the start position.

V-Ups 1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling an d attempt to touch your hands to your feet. 3. Return to start position. Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side.

Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Push-UP Superman With Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs

Speed Training What is speed? It is the ability to reach a high velocity of movement in whatever mode of locomotion – running, cycling, skating swimming etc (1). Very often, agility is more relevant to successful sports performance than all-out speed. Agility is the ability to explosively brake, change direction and accelerate again. Another element of fitness closely related to speed training is speed endurance. Many athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between. The combination of speed, agility and speed endurance an athlete requires is determined by his or her sport. But regardless of the event, there are several modes of training that are integral to developing a ‘fast’ athlete: Strength & Power Training Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time. This is also known as power. Many athletic movements take place in 0.1 to 0.2 seconds but maximal force production takes 0.6 to 0.8 seconds. The athlete who can apply most force in the short period of available time is said to be the most powerful. Strength training increases maximal force production. Assuming as a result, more force can be produced in the same period of time, strength training alone can increase power. However, it makes more sense to increase both maximal force production and the rate of force development. This can be achieved through power training. Both strength and power training are integral to improvement of speed.

Speed Training Practising moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training. Assisted training (also called overspeed training helps to improve stride frequency (2,3,4). Resisted speed training helps to improve speed-strength and stride length (2,3,4).

Agility Training Most team sports consist of very few movements that occur only in a straight line. Nor do those movements occur at a fixed pace or for a fixed length of time. Agility and quickness training improves an athlete’s ability to change direction, brake suddenly and perform sportspecific skills with speed and dexterity.

Agility Exercises Drill #1 - Figure Runs Set out a course according to the diagram below. Cones are used to mark out a series of numbers in varying sizes. For large groups, split the team into groups of two or three and have each player run around the number or figure. Each player performs the figure once before moving onto the next figure. Soccer and hockey players can dribble a ball around the cones while football and rugby players can run with the ball to make the drill more sport-specific. Set out as many figures as you want and vary the heights so players are required to work over varying distances. Drill #2 – Agility T Drill Set up a series of cones similar to the diagram below. The working player starts by sitting down cross legged. On the start command they run to their right and back, run backwards and back an then to the left and back at full speed. A server (yellow) can be added to throw a ball which the working must catch and throw back or volley back etc.

Drill #3 – Sprint Lateral Shuffle Set up a series of markers similar to the diagram below. Starting at the first marker sprint to the second marker and side step to the third marker. Continue until the end. Rest and repeat in the other direction so side steps lead with opposite foot.

Drill #4 – Box Drill Mark out a square approximately 10 meters/yards by 10 meters/yards. Place a cone in the center of the square. This is the starting position. Each corner is given a number or name. The coach or a training partner calls out a number or name at random and you must run to the corresponding corner and return to the center. As a variation two players can use the square at once. One player is labelled A and the other B. The coach calls out two numbers. Player A must run to the corner corresponding to the first number and player B to the second number. This drill sounds complicated but it’s easy to implement and it’s excellent for getting players to concentrate. 5-Count Ladder Drill 1. Start with your feet hip width apart at the bottom of the ladder 2. Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square. 3. Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right. 4. Count these first five steps in a 1-2-3-4-5 manor. 5. Reverse the sequence by stepping out to the right of the third square with your left foot. 6. Repeat for the full length of the ladder. Agility exercises are usually best performed in late pre-season training and during the in-season. Because they shouldn't leave you feeling tired you can perform a short, sharp agility session the day before a match or competition. This will also help to improve your mental and physical alertness as the game draws closer

Speed Training Drills Drill #1 - Bounding This is a plyometrics exercise. Along with a strength training program, plyometrics will help to improve your sprinting power. 1. Jog into the start of the drill for forward momentum. 2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.

3. Repeat with other leg and arm. 4. This exercise is an exaggerated running motion focusing on foot push-off and air time. Drill #2 - Alternating Strides Speed training drills like these help to develop foot speed and co-ordination. 1. Set up a series of cones in a straight line. The first 10 cones should be about 1 meter/yard apart. The next 10 should be 2 meters/yards apart. 2. From standing start sprint the total length of the cones taking one step between each marker. 3. The cones close together will encourage faster, shorter strides. You can gradually decrease the distance between cones as you progress. Walk slowly back to the start to recover.

Drill #3 - Alternating Starts The basis of these speed training drills is a 10-20 meter/yard sprint. You should focus on accelerating as quickly as possible by powering away with your arms and legs. If your sport involves reacting quickly from different starting positions (as most sports do) try to vary the starting position. Examples include doing a press up then sprinting, sitting on your hands, lying face down, doing 5 squat jumps before sprinting etc.

Drill #4 - Accelerating Sprints This drill requires you to mark out distance of about 100 yards/meters where you can sprint in a straight line. You also need to mark a halfway point either with some landmark or a mark on the ground. Starting at one end, gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Speed training drills like these help to develop speed and power endurance. Remember though the emphasis should be on the quality of the sprint so allow plenty of time to recover as you walk between sprints.

Drill #5 - Weave In/Weave Out This is an excellent drill for developing lateral (sideways) agility.

1. Place 4 cones in a straight line about 3 yards/meters apart. 2. In between each pair of cones place another cone about 3 yards/meters to the left. 3. Sprint from one cone to the next touching each one with your hand. 4. Try to take quick side steps, rather than turning to face the marker and running forward.

Flexibility Training Flexibility training is perhaps the most undervalued component of conditioning. While recent and ongoing debate questions its role in injury prevention, athletes can still gain much from a stretching regime. From a volleyball spike to a rugby drop kick, flexibility of the body’s muscles and joints play an integral part in many athletic movements. In general terms, flexibility has been defined as the range of motion about a joint and its surrounding muscles during a passive movement (1,2). Passive in this context simple means no active muscle involvement is required to hold the stretch. Instead gravity or a partner provides the force for the stretch.

The Benefits of Flexibility Training By increasing this joint range of motion, performance may be enhanced and the risk of injury reduced (3,4). The rationale for this is that a limb can move further before an injury occurs. Tight neck muscles for example, may restrict how far you can turn your head. If, during a tackle, your head is forced beyond this range of movement it places strain on the neck muscles and tendons. Ironically, static stretching just prior an event may actually be detrimental to performance and offer no protection from injury (5,6). The emphasis is on "may" however, as a closer examination of the scientific literature shows that effects are often minimal and by no means conclusive. Muscle tightness, which has been associated with an increased risk of muscle tears (7,8), can be reduced before training or competing with dynamic stretching. For this reason many coaches now favor dynamic stretches over static stretches as part of the warm up. Competitive sport can have quite an unbalancing effect on the body (9,10). Take racket sports for example. The same arm is used to hit thousands of shots over and over again. One side of the body is placed under different types and levels of stress compared to the other. The same is true for sports like soccer and Australian rules football where one kicking foot usually predominates. A flexibility training program can help to correct these disparities preventing chronic, over-use injury. Of course, a more flexible athlete is a more mobile athlete. It allows enhanced movement around the court or field with greater ease and dexterity. Some other benefits may include an increase in body awareness and a promotion of relaxation in the muscle groups stretched - both of which may have positive implications for skill acquisition and performance.

Types of Flexibility and Stretching 1. Dynamic flexibility -- the ability to perform dynamic movements within the full range of motion in the joint. Common examples include twisting from side to side or kicking an imaginary ball. Dynamic flexibility is generally more sport-specific than other forms of mobility. 2. Static Active flexibility -- this refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as

high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up. 3. Static Passive flexibility -- the ability to hold a stretch using body weight or some other external force. Using the example above, holding your leg out in font of you and resting it on a chair. The quadriceps are not required to hold the extended position. A flexibility training program can be made up of different types of stretching: 1. Dynamic stretching 2. Ballistic stretching 3. Static Active stretching 4. Static Passive stretching 5. Isometric stretching 6. PNF stretching

Upper And Lower Body Stretching Exercises Shoulder Stretch Interlock your fingers and reach above your head. Your lower back should be flat or slightly arched inwards. You can perform this exercise sitting or standing.

Triceps Stretch Place your left hand behind your head and reach as far down your back as possible. With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing. Repeat for the other arm. Chest Stretch Clasp your hands behind your back. Gently straighten your elbows and raise your arms as high as comfortably possible. You can perform this exercise sitting or standing.

Lower Back Stretch Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor. Groin Stretch Stand with your feet about 2 meters apart, toes pointing forward. Gradually shift all your weight to your right leg by bending your right knee. Your left leg stays straight. Place both your hands on your right knee for support. You can increase the starting distance between your feet for a greater stretch.

Groin Stretch Sit down and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until your fell the stretch.

Quadriceps Stretch Standing upright hold onto a support with one hand (i.e. a chair) for balance. With your other hand clasp your ankle and pull your heel into your butt. Repeat for the other leg. Hamstring Stretch Sitting down, stretch your legs out in front of you while keeping your back flat and upright. Bend your left leg keeping your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Repeat for the other leg.

Calf Stretch Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground lean towards the wall by bending your right knee. Your left leg should stay straight. Push gently against the wall for a deeper stretch. Repeat for the left leg. Achilles Stretch This is exactly the same procedure as above except as you lean towards the wall let both knees bend. Rather than leaning forward you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. Repeat for the other leg.

Dynamic Stretches & Stretching Routine Dynamic stretches are best incorporated into your warm up routine before training or a competition. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation. Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. They inexpensive and extremely versatile. You will find them at any store that sells exercise equipment.

Dynamic Stretches Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion for 30 seconds.

Side Bends 1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side. Trunk Rotations 1. Stand with a shoulder width stance. Place hands on hips. 2. With knees slightly bent, turn from side to side keeping feet firmly on the floor. 4. Complete a total of 15-20 full swings.

Full Back Stretch 1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees. 2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor. 3. Continue until you complete 10-15 full rolls. Abdominal Stretch 1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head. 3. Your legs should be straight and your arms outstretched. 4. Return to the starting position and repeat for 10-15 reps.

Hamstring Stretch 1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions. 3. Repeat with other leg.

Groin Stretch 1. Start by placing your right knee on top of a stability ball and

maintain your balance. 2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh. 3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.

Alternate Toe Touches 1. Start by standing with your feet spread as far apart as comfortably possible. 2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings. 3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.

Important: skip this stretch you are prone to low back pain or if it causes you any discomfort. Leg Swings 1. Start by standing with your feet shoulder width apart. 2. Keeping your upper body perpendicular to the ground swing one leg forward and backward. 3. Do not swing your leg so hard that you cannot keep your upper body from moving. 4. Repeat for 10 full swings and repeat on other leg. 5. You can also swing your leg across your body stretching the abductors and adductors.

Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility they can help to prevent injury and do not negatively effect strength and power immediately afterwards. Static stretches can be performed after training or competition to increase flexibility

Self Myofascial Release Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike. Both allopathic and alternative Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be

contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.

Self Myofascial Release ExercisesFor these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. .Adductor Self Myofascial Release 1. Extend the thigh and place foam roll in the groin region with body prone (face down) on the floor. 2. Be cautious when rolling near the adductor complex origins at the pelvis. 3. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Hamstring Self Myofascial Release 1. Place hamstrings on the roll with hips unsupported. 2. Feet can be crossed so that only leg at a time is one the foam roll. 3. Roll from knee toward posterior hip. 4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Quadriceps Slef Myofascial Release 1. Body is positioned prone (face down) with quadriceps on foam roll 2. It is very important to maintain proper core control (abdominal drawn-in position & tight gluteus) to prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh 4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Iliotibial Band Self Myofascial Release 1. Position yourself on your side lying on foam roll. 2. Bottom leg is raised slightly off floor. 3. Maintain head in “neutral” position with ears aligned with shoulders. 4. This may be PAINFUL for many, and should be done in moderation. 5. Roll just below hip joint down the outside thigh to the knee. 6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Upper Back Self Myofascial Release 1. Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall. 2. Raise hips until unsupported. 4. Stabilize the head in a “neutral” position. 5. Roll mid-back area on the foam roll. 6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Interval Training Interval training is described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training. The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development. Short, very intense work intervals with short rest periods will predominantly tax the fast glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.

Rest intervals are a critical component of the interval training program design. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. The opposite is true for speed development. Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less) are adopted (2,3). Very short rest intervals are associated with high levels of blood lactate accumulation. This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max (1). This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. It could also be used for endurance development in multi-sprint sports such as rugby

Interval Training Sessions Interval training can be incorporated into a wide variety of sport-specific training programs. Splitting some of training sessions into sets and repetitions is familiar territory for the serious track athlete who wants to run faster or boost endurance

Interval Training Sessions For 10-km Runners The training sessions in the table below are designed to improve the oxidative energy system – the most predominant pathway in this type of activity.

Interval Training Session For a Multi-Sprint Sport The interval training session below is designed to improve cardiovascular endurance for a mutli-sprint sport such as soccer. Remember, that interval training describes only the format of training and is not only used for endurance development. Other sessions, using different work to rest ratios can be devised in order to develop speed or speed endurance. Increasing Lap Run

Using the markings of a soccer pitch or similar size area, start on the touchline at the halfway point and run ¾ pace to the corner flag. Run ¾ pace diagonally to the opposite side of the pitch at the halfway point. Jog slowly along the halfway line back to the start. Continue for the other half of the pitch. This is one repetition. Repeat for 3 repetitions and rest for 2-3 minutes minutes. This is 1 set. Complete 3-5 sets in total for an interval endurance session.

Interval Training Sessions For a Tennis Player Again, a sport like tennis requires elements of both aerobic endurance and anaerobic power. This interval training session below is designed to improve tennis-specific cardiovascular endurance. Cross Court Drill 1. Holding a racket stand at one far corner of the court (where baseline and doubles sideline meet). 2. Side step along the baseline to the opposite far corner. 3. Run three quarter pace diagonally across the court to the corner of the net. Make an imaginary forehand shot with the racket. 4. Side step along the length if the net to the opposite corner. 5. Turn and run at three quarter pace diagonally across the court back to the start. Make an imaginary backhand shot. 6. Continue this sequence for 60 seconds then rest for 1-2 minutes. Perform a total of 5 runs to complete 1 set. Rest for 3 minutes and repeat for 2-3 sets

Cross Training Improves Fitness and Reduces Injury Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Cross training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse. The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of

an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways. Benefits of Cross Training • • • • • • • •

Reduces exercise boredom Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). Produces a higher level of all around conditioning Conditions the entire body, not just specific muscle groups Reduces the risk of injury Work some muscles while others rest and recover Can continue to train while injured Improves your skill, agility and balance

Exercises that make up a good cross training routine Cardiovascular Exercise (Think about adding three different exercises from the list below):

Running

Swimming

Cycling

Rowing

Stair climbing

Rope jumping

Skating (inline or ice)

Skiing

Racquetball / basketball / other court sports

•

Strength Training

Calisthenics (push ups and crunches and pull ups)

Free Weights Machines Tubing and Bands • • •

Flexibility (stretching, yoga) Speed, agility, and balance drills Circuit training, sprinting, plyometrics and other forms of skill conditioning

With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis. Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve

flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to start cross training. What better time to start than now? I hear your friends have taken up snowboarding.

Sports specific training programs Cricket Before starting any match athlete should be sure to perform a thorough warm-up and stretching routine. Batsmen and bowlers should also perform appropriate dynamic movements - these will help to optimize performance and prevent BATSMEN Batsmen can potentially spend hours at the crease. This requires excellent concentration, good hand eye coordination, and the physical skills to make every shot count. A strong core and good upper body strength will allow him to play these powerful shots. FIELDING Fielders must have the stamina to remain in the field all day, plus the explosive skills to react when suddenly called into action. Keeping moving while in the field - walking, stretching - will allow him to suddenly burst into life and make a stop or catch. BOWLERS Bowlers need an explosive action combined with the endurance to keep going for over after over. Lack of fitness will reduce his effectiveness and increase the risk of injury. The following is appropriate for all players: CV TRAINING He should perform a minimum of two CV sessions per week of 45 - 60 minutes. These should be at a moderate intensity (60 - 65% of maximum heart rate) - at this rate he should be working reasonably hard, but still able to hold a conversation. Options include running, cycling, rowing, stepper, etc. Combining several of these together into a workout is a good way to build up stamina, and helps reduce boredom. SPEED WORK Speed workouts stress the body, and should be performed no more than twice a week. Be sure to allow a few days to recover before a match. The easiest form of speed work is shuttle runs - short runs of anywhere from 5 - 40 metres.

These will duplicate the runs he perform in a match. Practice not only standing starts, but also running starts and lying starts (as though he dived for a ball and missed it). Initially perform these sprints in gym kit, then try them whilst wearing pads and carrying bat. HAND EYE DRILLS Throwing and catching drills are essential for developing the neuro-muscular system. Top teams practice these at all training sessions, and of course immediately prior to playing. FOOT DRILLS These are essential for improving foot speed. Typically these are practiced using a rope ladder, but if athlete don't have one available, hecan mark out an area with chalk. Movements should be performed both forward and sideways to better duplicate playing conditions. The numbers indicate the order to run in. 2

4

1

6

3

1

Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines.

5

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10 11 12

Double leg run; aim to run at speed through the rope ladder, pumping with your arms.

Double side step, run through the ladder in a sideways direction.

18 16 Ickey Shuffle, As with the double run, but this time every third step comes 17 outside the rope. 15

1

2

3

4

5

6

Cross overs, Side step through the rope, taking your leading leg both in front and then behind the trailing leg.

Most people move better on one side than the other. Work on weak side to yield greater improvements in game. STRENGTH WORK Strength training should always include a warm-up - ten minutes of CV will get body ready to perform these exercises. Technique is crucial when performing any type of strength workout. Each rep, or repetition, has three phases - the concentric contraction (lifting the weight), the transition (where he pause for a second) and the eccentric contraction (lowering the weight). Typically, the concentric phase comes first, although in exercises such as flyes and squats, the eccentric half comes first. The concentric contraction should take around two seconds, followed by a short pause, before the slower eccentric contraction, which should last around four seconds. UPPER BODY Work the upper body twice a week during the off season, once a week during the playing season. Using light weights will increase strength and stamina, not bulk. Single Arm Triceps Pullover. This exercise works the triceps muscle, which is crucial in both throwing the ball and batting. Supporting the working arm with free hand, straighten your arm to lift the weight, keeping elbow pointing upwards the whole time. Perform 3 sets of 12-15 reps with a lightweight. Bench Flyes. These work on chest muscles. Flyes are performed on either an incline or flat bench, using dumbbells. Slowly lower the weights, remembering not to allow elbows to go lower than shoulders, then bring hands back together at the top. Perform 3 sets of 12 -15 reps with a light weight.

Lateral Pull Downs work the muscles in upper back. Pull the bar to the front of the body, then slowly resist as the weight pulls the bar back up. Keep the back straight and abdominals contracted to control any forward movement from waist. Aim for 3-4 sets of 12-15 reps. These can also be performed seated on an exercise ball, which will force him to use his abdominal muscles more. Rear Deltoid Pull - this works the back of shoulder. This exercise is performed using the lower pulley of a cable machine. Do 2-3 sets of 12-15 reps with a light weight. If one arm is weaker than the other, adjust the weight accordingly. If feel the body twisting, then lower the weight to maintain control. Inclined bench Dumbbell Press - another exercise for the chest muscles. Perform 2-3 sets of 10 -12 reps using dumbbells. If don't have access to an incline bench, or indeed appropriate dumbbells, can substitute a flat bench and a barbell. Standing Biceps - for the muscles in the front of the upper arm. Performed using either a cable or free weights, the key is to keep the elbows tucked into your side, and avoid swinging of the body. Totally eliminate body sway by working with back against a wall, but again, focus on keeping your elbows tucked into sides. When working with dumbbells, can also perform a hammer curl, which is done with the thumbs upwards, rather than the palms of the hands. Perform 2 - 3 sets of 10 - 12 reps. Reverse Flyes - these are an excellent exercise for the upper back and rear shoulder muscles. Rest body on a bench to give support to lower back. Using a light weight, perform 3 sets of 15-20 reps, with a smooth, controlled action. Avoid any jerking action during the movement.

Cable Rotator - This will help strengthen the all important rotator cuff. Sit with right side towards a low pulley. Hold the handle in right hand, with arm bent at 90 degrees, forearm parallel to the floor. Rotate arm to bring the handle across body, pause, then slowly return to the starting position. Be sure to keep elbow tucked against body the whole time. Aim for 2 sets of 10 - 12 reps.

Football/soccer Soccer / Football players require high levels of fitness that enable them to run long durations with small rapid sprints throughout a 90 minute period or even longer in match finals if extra time awarded. Speed work Speed work t the plyometric circuit to developing explosive power, aim for doing this circuit no more than once a week, and certainly not on days before a match, as this type of circuit takes a few days to recover from. Shuttle sprints, most sprints last for between 6 and 15 metres in a match, so look at this distance for training. Work sprints in the following form, standing start, lying flat on stomach start, running start, sprint forward with run back and then repeat all with a ball. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line. Muscular Endurance Use this circuit once a week to develop muscular endurance, best performed alongside a skill session or on a day after a match. DISTANCE SPEED 2 X LAPS LIGHT RUN 3 X LAPS JOG / RUN 3 X 1/2 AS ABOVE LAPS 1 X LAP RUN PACE 4 X 1/2 FAST RUN LAPS 4 X 1/2 FAST RUN LAPS 4 X 1/2 FAST RUN LAPS

DRILL / NOTES WARM UP & STRETCH PACE YOURSELF DO DRILL WITH FOOTBALL HK - SS - HTB -SS * LEG CIRCUIT AFTER EACH 1/2 LAP AS ABOVE PLUS UPPER BODY CIRCUIT AS ABOVE PLUS ABS CIRCUIT

4 X LAPS SPRINT / JOG 4 X 1/2 LAPS 5 X LAPS 2 X LAPS

FAST A

SPRINT ONE SIDE THEN JOG BACKWARDS * DO DRILL WITH FOOTBALL

FAST RUN LIGHT RUN

LEG CIRCUIT AFTER EACH LAP COOL DOWN & STRETCH

HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE LENGTH BEFORE SPRINTING AGAIN. ONCE GOT FITTER, CAN THEN SPRINT THE LENGTH AND JOG ON THE WIDTH. Perform 8-15 of each exercise as fast as possible, remember first time around to perform just the leg circuit, then the leg and upper body and finally all three. Make sure that do the lap run after each circuit. LEG CIRCUIT

Two footed squat Walking lunge Alternate leg squat thrusts - aim for a forward - changing thrusts - count reps 12 inch jump. lead leg. on 1 leg only.

UPPER BODY CIRCUIT

Wide arm press-up. Normal press ups, Close Hand - Aim to Take elbows out to aim to keep a keep your thumbs your sides. straight line touching each other. through your back.

ABDOMINAL CIRCUIT

Normal sit ups, keep Alternate elbows to Alternate hand your chin off your knees - count reps on to foot - count chest. one side only. reps one side.

Along with this session athlete can do straightforward cardiovascular training in the form of running, rowing and steppers. Aim to build up to doing sessions that last a minimum of 45 minutes either 2-3 times a week. Strength Training Concentrate on adjusting workouts to allow for the body to recover, avoid training sore muscles. Train at low intensity when new to weights, working on legs for power and arms in order to hold off players. Seated leg extension machine Quads. Keeping back firmly into machine, place feet under the foot pad, about shoulder width apart, just above your ankle level. To develop leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps. Calf machine. Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across shoulders. Stand straight with the balls of feet on the platform, with the shoulder weight cushions comfortably placed on shoulders, - avoid being bent up, or straining to reach the supports. Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range.

Cable adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors. Repeat on the other leg. Count the number of reps that can do, in order to gauge the difference if any in strength in each leg. Leg Press Quadriceps. There are a number of foot positions athlete can use to work the different muscles of quadriceps, he can have feet close together - wide or shoulder width apart. Work for 3 sets of 10-12 reps, for first set work with feet close, then normal and finally wide, with toes pointing outwards. Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most peoples hamstrings will tend to be tight, and can easily be damaged. Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for first set. Gluts / Hip Flexor Cable Pull Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley. Aim to keep legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance. Work for 2 sets of 10 - 12 reps, on each leg facing forward (gluts) and rearward (hip flexors). Complete Lower Body. A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that athlete perform with a lightweight, enabling leg muscles to get use to the movement prior to increasing the weight. Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.

Adductor Machine. Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking legs out too far, especially for beginners. It may be useful to warm up muscles with a lightweight prior to training weight. Aim for 2 sets 0f 10 - 12 reps with a suitable weight.

FOOT DRILLS Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and sideways, will give you rapid results. The numbers indicate the order to run in. 2

4

1

6

3

1

Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines.

5

1

3

5

7

9

11

2

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10 11 12

Double leg run; aim to run at speed through the rope ladder, pumping with arms.

Double side step, run through the ladder in a sideways direction.

18 16 Ickey Shuffle, As with the double run, but this time every third step comes 17 outside the rope. 15

1

2

3

4

5

6

Cross overs, Side step through the rope, taking your leading leg both in front and then behind the trailing leg.

By performing these drills in both directions, athlete will soon realize that he is better on one side than the other. Aim to work on weaker side for greater improvement in game.

Nutrition for Optimal Performance Athletics is becoming increasingly competitive.More and more stress is being placed on how well you perform.To reach your highest potential, all of your body systems must be perfectly tuned. Nothing is more important to your well-being and ability to perform than good nutrition. Eating the right foods helps you maintain desirable body weight, stay physically fit, and establish optimum nerve-muscle reflexes. Without the right foods, even physical conditioning and expert coaching aren't enough to push you to your best. Good nutrition must be a key part of your training program if you are to succeed.

• There is no one "miracle food" or supplement that can supply all of your nutritional needs. • Certain foods supply mainly proteins, other foods contain vitamins and minerals, and so on. • The key to balancing your diet is to combine different foods so that nutrient deficiencies in some foods are made up by nutrient surpluses in others. • Eating a variety of foods is the secret • The nutrients--the proteins, carbohydrates, fats, vitamins, minerals, and water--are teammates that work together to provide good nutrition. • Just as each team member carries out different tasks during a game, each nutrient performs specific functions in your body. • A lack of just one nutrient is a disadvantage to your body, just as losing a player to the penalty box is a disadvantage for a hockey team. • Your body needs all these nutrients all of the time, so the foods you eat should supply them every day

Carbohydrate Utilization Immediate fuel for activity Sustained energy for aerobic activity Major energy for high intense activity like weight training or sprinting Protein sparer - nervous system uses carbohydrates Lack of carbohydrates causes protein to go through gluconeogenesis (conversion of protein to glucose) and be metabolized

Recommendations for athletes or physically active •

50%-60% of calories should be carbohydrates o 40%-50% from complex carbohydrates

10% from simple sugar Carbohydrate feedings during long duration (> 90 min.) submaximal (<70% VO2) can improve endurance performance (Coyle E & Montain S, 1992; Maughan R, 1991). o Carbohydrate ingestions of 30 to 60 grams per hour are required to improve performance o

•

Glycemic Index (GI) •

•

High glycemic indexed food should be eaten with other foods o Soluble fiber, fat, acidic foods, and protein (particularly meat) significantly blunts insulin spike o Keeps blood sugar stable o Inhibit hunger shortly after meal or snack GI monitoring may not have applicability in real world o Food is typically eaten with other foods o Breakfast is only time we eat after fast o Studies show those who eat lower GI diet  do not have significantly lower blood glucose levels  do not lose more weight o All values based on 50 grams of Carbohydrates  Does not take into account variations of portion size  Example: how often does someone eat 50 grams of carbohydrate of carrots?

Glycemic Load (GL) • •

Takes into account fiber content and portion size of food GL = GI x Carb (grams) / 100 Serving Size

Carbs (g)

GI

GL

1 medium

37

1.21

45

Grape-Nuts (cereal)

1/2 cup

47

0.95

45

Cornflakes (cereal)

1 cup

26

1.19

31

White rice, cooked

1/2 cup

35

0.81

28

Pasta, cooked

1 cup

40

0.71

28

Cheerios (cereal)

1 cup

22

1.06

23

White bread

2 slices

24

1.00

22

Beans, cooked

1/2 cup

27

0.60

16

1 oz

15

1.05

16

2 slices

24

0.64

15

Food Potato, baked

Corn Chips Whole-grain bread

Wild rice, cooked

1/2 cup

18

0.78

14

1 cup

24

0.60

14

Carrots, cooked

1/2 cup

8

1.31

10

Lentils, cooked

1/2 cup

20

0.41

8

1 cup

5

0.79

4

All-Bran

Popcorn, air-popped

GI (Glycemic Index) is a percentage expressed as decimal relative to white bread Ornish, D (2007), The Spectrum, Ballantine Books, New York.

Proteins Utilization • •

Protein is used for building, maintaining and repairing muscle, skin, blood, and other tissues energy takes priority over tissue building Very little protein is used as fuel when caloric supply is adequate

Best Sources • •

Eggs, milk, fish, and meat Certain vegetable proteins can be eaten together or with animal proteins to compliment proteins for proper amino-acid ratios o Beans  High in lysine, low in methionine  Soybean are the exception o Grains  High in methionine, low in lysine

Complimentary Proteins

• • • • • • •

Kidney Beans White Beans Lima Beans Lentils Chick Peas Green Peas Black-eyed Peas

(combine one from each list) • Bread • Pasta • Rice • Bulgur • Couscous • Corn • Almonds

•

Peanuts

•

Sesame Seeds

Requirements • •

Average consumption for U.S. is 100 grams/day Protein requirements o 10% to 20% of the diet should be protein for sedentary individuals  40 grams/day for females  55-70 grams/day or 0.8 grams/kg body weight for males o Recommended protein intake for athletes or physically active people (Paul 1989)  Protein and carbohydrate requirements increase somewhat  more calories  ratio of protein to carbohydrates does not change  12% to 20% of the total calories  Increases slightly during an increase or change of training  Surprisingly protein requirements for endurance athletes are greater than weight trained athletes o Protein requirements increase when calories are insufficient

Fat • Standard for fat intake not firmly established because of little known concerning the human requirement • The proportion of saturated fatty acids: mono unsaturated fatty acids: poly-unsaturated fatty acids should be approximately 1:1:1 • To promote optimal health-fat intake should not exceed 30% of the energy content of the diet • At least 70% should be in form of unsaturated fats • Eliminating fat - detrimental for exercise performance • Low fat diet – difficult to increase carbohydrate and protein intake to furnish sufficient energy to maintain stable body weight and muscle mass during strenuous training • Low fat diet – malnutrition-because essential fat acids and many vitamins gain entrance to the body through dietary fat

Vitamins and Minerals

• Requirements of vitamins and minerals – higher in sports persons than sedentary

• Vitamin – A - 1000-2500 micro grams • Vitamin – E - 10-20IU • Iron intake – 50-85 mg • Calcium – 1.5-3.0 mg • Vitamin – C – 80-150 mg • Thiamin and Riboflavin – 1 mg/1000 kcal

(3-6 mg/day)

• Niacin – 10-20 mg/1000 kcal • In addition to RDA certain vitamins are required as antioxidants • Given to prevent free radical damage during heavy exercise • During intense training programs:  Vitamin E – 200-800 IU  Retinal – 3750 micro grams  Beta-carotene – 7500 micro grams  Vitamin C – 100 mg • The proportion of the different food groups to some extent depend upon type of event for which the athlete is training • Basic caloric requirement for sedentary persons – 1500 cal • Endurance athlete training 70-100 miles/week – 6000 cal • Gymnast performing 2 hr workout – not more than 3000 cal • On average diet should consist approximately: – Protein – 10%-20% – Fat – 20%-30% – Carbohydrate – 50%-70% General Guidelines for Sports Diet • The goals of training nutrition are: –

To maintain the athlete in ideal body composition

–

To maintain adequate body pool of nutrient

–

To aid in achieving higher performance

–

To incorporate healthy nutritional practices

–

To introduce athlete to competition diets

Athletic Guidelines Which Maximize Athlete Health Status and Performance • Include variety of foods to ensure adequate amount of nutrients • Ensure adequate body weight and competition during training as well as off season phases • Consume sufficient grains, legumes and cereals to ensure intake of complex carbohydrates and insist on natural sources such as fruits, fruit juices and sprouts instead of sweets, aerated drinks and industrialized foods. • Maintain low fat intake ,especially saturated fat • Choose low-salt food and use it sparingly • Drink plenty of water or dilute carbohydrate drinks • Include calcium or iron sources, especially for female athlete • Limit alcohol to moderate levels, if it cannot be avoided completely

Pre Competition Nutrition Success in competition relies on many aspects including the quality of training diet. Importance of Carbohydrates Carbohydrates are the most efficient fuel for energy production. • They can also be stored as glycogen in muscles and the liver, functioning as a readily available energy source for prolonged, strenuous exercise. • For these reasons, carbohydrates may be the most important nutrient for sports performance.

• Emphasizing grains, starchy vegetables, fruits, low-fat dairy products, and carbohydrate-replacement beverages, along with reducing intake of fatty foods, results in a relatively high-carbohydrate diet. • Adequate glycogen stores are essential for optimal athletic function • The requirement varies as per type, intensity and duration of sport. • Endurance events – greater demands on glycogen stores than non-endurance events • In endurance events and ultra-endurance events, normal glycogen stores will not maintain adequate glycogen and may hamper performance. • To overcome this problem – “carbohydrate loading” – increase the glycogen stores by 200-300% - to increase performance and delay fatigue Carbohydrate Loading Research has found that carbohydrate-loading diets improve endurance athletes’ performance. Classical Carbohydrate Loading • Carbohydrate loading can be accomplished in two stages: –

The depletion stage

–

The carbohydrate-loading stage

The Depletion Stage • On day one of the depletion stage, the athlete trains to exhaustion in his or her sport in order to deplete muscle glycogen in specific muscles. • The athlete must engage in the sport during this stage because carbohydrate loading only occurs in the specific muscles exercised. • For the next three days, a high-fat, low-carbohydrate diet (60–120 grams carbohydrate) is consumed while the athlete trains moderately The Carbohydrate-Loading Stage • During the carbohydrate-loading stage, the diet is switched to a high-carbohydrate intake (400–600 grams carbohydrate) for the next three days, while training time is reduced. • This will result in muscle glycogen “packing,” increasing the muscle glycogen to a new, higher level

Modified Carbohydrate-Loading Diet • The modified carbohydrate-loading plan is followed for six days prior to competition. • It requires the athlete to consume a 50% carbohydrate diet for the first three days and tapering of work outs. • Then increase to a 70% carbohydrate diet (or 4.5 grams per pound of body weight) for the last three days before competition and the tapering of work outs continues Carbohydrates Prior to Exercise Performance • Recommendations for pre exercise feedings –

Should contain between 1 and 5 gm of carbohydrate /kg body wt, and should be taken 1 to 4 hrs prior to exercise

–

The carbohydrate source should be easily digestable solid carbohydrate food, but if taken one hour before exercise , it should be in liquid form

–

The athlete should test the procedure in training before using it in competition

–

The athlete should be aware of any sensation that might indicate sensitivity to carbohydrate loading

Water and Electrolytes • Water is a basic necessity for all life. Without it, life can't exist. • For young athletes like yourself, not enough water means you can't do your best. It can even cause serious health problems

• Our blood circulates like an ocean within us. The water in blood helps carry nutrients and energy to our body cells. • It also carries waste products away from our cells for excretion from our body. Water helps regulate our body temperature, too--an important factor for all of us. • Water keeps you from overheating. • Sweating and evaporation from the skin cools you down.

• However, water is lost in the cooling process. • That can be dangerous if the water is not replenished. • If you run low on water, your body can overheat, like a car that is low on cooling fluid. • Losing just two percent of the body's water can hurt performance. • A five percent loss can cause heat exhaustion. • A seven percent to ten percent loss can result in heat stroke and death. • Dehydration can kill. • Water is vital for your body's growth, repair, and physical activity • Thirst is your body's signal that you need to drink water. • By the time you feel thirsty, you may have already lost one percent to two percent of your water--and that's enough to hurt performance. •

When you participate in a sporting event or practice session, follow these guidelines: –

Don't wait until you are thirsty before drinking water.

–

Drink more than enough to satisfy your thirst.

–

Drink more than you think you need before an event or practice to make sure you are fully rehydrated. • Most of the weight you lose during an event or training session is water lost through sweat. • At one time, wrestlers purposely dehydrated to lose weight rapidly and make weight categories. • Fortunately, this practice is decreasing, but it still occurs. • Wrestlers dehydrated in many ways. • Some exercised in hot rooms, often while wearing rubber suits in an attempt to sweat off water. • Others simply did not drink any fluids or eat foods high in water.

• Still others lost water by spitting in a cup all day • And some took diuretics (water pills) to increase urine output. • None of these practices is recommended. Using them in combination is especially dangerous. • Dehydration poses both short- and long-term dangers to your health. • In the short-term, your body's cooling system can't work properly and you can overheat, suffer heatstroke, and possibly die. • Long-term, repeated episodes of dehydration can be damaging to your kidneys. • The most common outcomes of dehydration are poor endurance and poor performance Guidelines For Drinks During Exercise • During exercise lasting less than one hour- drink 500-1000 ml • For exercise durations between one and three hours - drink should contain 10-20 mEq of Na+ and Cl- and 6%-8% of carbohydrate, with 500-1000 ml/hr meeting carbohydrate need and 800-1600 ml/hr meeting carbohydrate and fluid needs. • For events more than 3 hrs - drink should contain 10-20 mEq of Na+ and Cl- and 6%8% of carbohydrate, with 500-1000 ml/hr meeting carbohydrate and fluid need Avoid Drinks with Caffeine • Some drinks that have caffeine, such as colas and iced tea, are advertised as thirst quenchers. • Do not use caffeine-containing beverages as fluid rehydration drinks shortly before, during, and after a practice or competition. • Caffeine acts as a diuretic. It increases urine output and can promote dehydration As a Competition or Practice Approaches, Follow these Guidelines: • Drink plenty of appropriate fluids the 24 hours before an event. Give your body every opportunity to become fully rehydrated.

• If you eat a pregame meal three or more hours before an event, make sure that ample fluids are included--at least two cups (16 ounces). • About 15 to 30 minutes before the start of competition or practice, drink a cup or more of fluids. This will help ensure that your tissues are fully rehydrated at the start. • During the activity, drink six to eight ounces of fluids every 15 to 20 minutes. Drinking moderate amounts frequently is the best way to keep fluid levels up. If you drink too much too quickly, you may develop stomach cramps and other discomfort Pre-Event Nutrition or Pre-Game Meal • Purposes of pre-game meal • To provide adequate hydration • To avoid hunger sensation on a relatively empty stomach • To minimize G.I tract problems (gas, diarrhea) • To provide carbohydrate to “top off” already high carbohydrate stores in the liver An Example of Wrong Kind of Pre-Contest Feeding • An example of wrong kind of pre-contest feeding is the traditional meals composed of 12-to-16 ounce steak, scrambled eggs, baked potato and sugar • The food leaves the stomach because of high fat content • Does not contribute anything to the performance of the athlete • The large protein intake may increase urination, including some degrees of dehydration and may contribute to early fatigue, due to build up of uric and ammonia acids that are not eliminated by the kidney during exercise stress • This meal may leave players feeling hungry 3 to 4 hrs later, which is just the time when they will be competing Recommended Pre-Competition Consumption • The meal should be consumed 2-4 hrs before competition • The meal should comprise high carbohydrate, adequate protein and low fat foods providing 500-1000 kcal • Food included should be easily digested , high carbohydrate foods, not known to cause G.I upsets

• Food should be familiar and physiologically and psychologically comfortable for athletes • Food choices of low-residue carbohydrates or commercial liquid meals are favorable for athletes who undergo G.I stress • Excessive protein intake should be voided since it increases water excretion • Excessive salt intake should be avoided to avoid fluid diuresis. Salt supplementation is not required in events other than ultra-endurance events the last several hours to days • Adequate hydration must be ensured with increased fluid consumption 24 hrs before the competition, then up to 500ml of fluid 10-15 min before competition. • Dehydration to “make weight” must be prohibited Liquid Meals • Commercially prepared liquid meals offer an alternative and effective approach to preevent meal • These foods are high in carbohydrates yet contain enough fat and protein to contribute to a feeling of satiety • Since they are in liquid form , they also contribute to athlete’s fluid needs • It digests rapidly and completely • Useful during day-long meets such as in swimming and track, or tennis and basketball tournaments

Ergogenic Aids | Sports Supplements Athletes often look for alternative nutritional supplements or substances to improve performance. Some of these substances are naturally occurring and completely legal while others are manufactured, illegal or banned by many sporting organizations Ergogenic Aids - Performance Enhancing Drugs - Sports Supplements Erogenic aids consist of substance, drugs, procedures and even devices that are intended to improve athletic performance. Some of these substances are naturally occurring, easily available and completely legal while others are manufactured, illegal, or banned by many sporting organizations. Many athletes, coaches, politicians and fans feel the use of certain substances is unethical in sports. Many substances classified as supplements are widely marketed as “health aids” yet have limited research on their safety or effectiveness. Being classified as a supplement means the contents of the product and the claims on the label have not been evaluated by the U.S. Food and Drug Administration and may not have any scientific basis. In general, ergogenic or performance enhancing substances can be categorized into the following areas.

Sports Supplements - Vitamins - Minerals •

Sports Supplements and Athletic Performance

•

Protein Supplements

•

Glucosamine

•

Ribose

•

Creatine

•

Glutamine . B-Vitamins .

•

Banned or Regulated Ergogenic Aids •

•

•

Ephedrine Ephedrine is classified as a supplement, and is freely available, but is on the banned list of many sports organizations. Research hasn’t found any improvement in strength, endurance, reaction time, anaerobic capacity, or recovery time with ephedrine supplements, but there are serious side effects athletes should be wary of. Caffeine Caffeine is a naturally occurring substance that has been used by endurance athletes for years as a way to stay alert and improve endurance. While generally not harmful, it does have side effects, and is banned (in high doses) by many sports organizations. Anabolic Steroids Anabolic steroids (anabolic-androgenic steroids), are synthetic versions of the male hormone testosterone. Non-medical use of anabolic steroids is illegal and banned by most major sports organizations. Still, some athletes continue to use them illegally in an attempt to improve sports performance, despite evidence that using them this way can cause many serious health problems. The manufactured version of DHEA (Dehydroepiandrosterone) as well as the designer steroids, Androstenedione (Andro) and Tetrahydrogestrinone (THG) are all precursors to hormones, such as testosterone, and work in a similar manner to anabolic-androgenic

steroids. These are all banned substances by nearly all sports organizations. •

Amphetamines Amphetamines are central nervous system stimulant drugs that increase alertness and self confidence, improve concentration, decrease appetite and create a feeling of increased energy. Amphetamines such as Benzedrine, Adderall, and Dexedrine have a high potential for addiction and are on the banned substance list of most, if not all, sports organizations.

Sports Supplements and Athletic Performance Athletes often look for alternative nutrition to perform at their best. Supplements are a multi-million dollar business that offer some good and some unnecessary products.A supplement is something added to the diet, typically to make up for a nutritional deficiency. Ideally, it should be used as a substitute for eating well. Supplements include the following: • • • • •

Vitamins Amino Acids Minerals Herbs Other Botanicals

Common Sports Supplements Used by Athletics •

•

•

•

B-Vitamins Vitamins are essential for the body to function properly, but there may be a link between the B-vitamins (thiamine, riboflavin, vitamin B-6, B-12 and folate) and performance in high-level athletes. Caffeine Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. Creatine For some athletes, creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports. Ephedrine Research hasn’t found any improvement in strength, endurance, reaction time, anaerobic capacity, or recovery time with ephedrine supplements.

•

•

•

•

•

•

Glucosamine Glucosamine has been used to treat osteoarthritis and helps stimulates cartilage. But does it help athletic performance? Glutamine Glutamine (L- Glutamine) is a classified as a nutritional supplement and is not regulated or banned by most sports organization. Hydration and Sports Drinks Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Protein Supplements Protein is a necessary nutrient that everyone needs to function properly. Both athletes and sedentary individuals need to get adequate protein. Ribose There is clear evidence that shows an athletic performance benefit of ribose supplements. How to Evaluate Supplement Health Claims It's difficult to wade through the research regarding health or performance benefits of many nutritional supplements. These tips will help you make an informed decision about what actually works.

Sports Supplements and Athletic Performance Protein and Athletic Performance Protein is a necessary nutrient that everyone needs to function properly. Both athletes and sedentary individuals need to get adequate protein. High Protein Diet Claims • • • •

The Research Shows

Protein supports muscle growth Protein increases muscle strength and mass Weight training increases protein requirement dramatically Protein improves recovery

• • • •

Protein intake of greater than 2 gr/kg of body weight per day does not increase the rate of muscle growth. Many athletes take in more protein than required. Many protein supplements contain additives that have no health benefit. Added protein intake does not enhance recovery.

Tips and Cautions • • •

High Protein diets increase risk of certain cancers High Protein diets increase calcium excretion and increased risk of osteoporosis High Protein diets lead to a reduced intake of vitamins, minerals, fiber and phytochemicals

Glucosamine - Athletic Performance Glucosamine has been used to treat osteoarthritis and helps stimulates cartilage cells to synthesize glycosaminoglycans and proteoglycans. In studies oral glucosamine sulfate has had a beneficial effect on inflammation and mechanical arthritis. Glucosamine Claims • • • •

Protect cartilage against damage from weight-bearing exercise Slows cartilage breakdown

Stimulates cartilage growth Cures arthritis

Research Shows • • •

Glucosamine plays a role in maintenance and repair of cartilage Glucosamine stimulates cartilage cells to synthesize cartilage building blocks Glucosamine may have an anti-inflammatory action by interfering with cartilage breakdown

Tips and Cautions

• • •

Glucosamine is most effective for early arthritis when cartilage is still present Glucosamine is less effective for severe arthritis Glucosamine appears safe, however, more long-term research is needed to determine effectiveness

Ribose - Athletic Performance Ribose has many important roles in physiology. Among them, ribose is a necessary substrate for synthesis of nucleotides, and it is part of the building blocks that form DNA and RNA molecules. The role that is most focused on in the supplement crazed performance enhancement world is that ribose is essential to regenerate ATP, the energy of the body. Ribose Claims Increases the synthesis and reformation of ATP • Improves high power performance • Improves recovery and muscle growth Quickly restores energy levels in heart and skeletal muscles •

•

Research Shows • • •

Ribose does improve the heart's tolerance to ischemia in patients with coronary heart disease (CHD) There is no evidence of an ergogenic effect in healthy individuals There is no research published in peer-reviewed journals that shows an athletic performance benefit

Tips and Cautions

•

The only research that supports a ribose supplement comes from research on patients with heart conditions who lack the ability to synthesis ribose in the first place.

Creatine & Athletic Performance Creatine is a compound synthesized (made) in the body and transported to muscle tissues where it fuels short bouts of intense energy production. To meet the demands of a high-intensity exercise, such as sprinting or power sports, muscles generate energy from chemical reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. Stored PCr can fuel the first 4-5 seconds of a high intensity effort, but after that, another source of energy is needed. Once synthesized, creatine is moved to the muscle. The amount of creatine that can be moved and stored in limited, however so additional supplementation beyond this capacity can't be used. Creatine can be made in the body, but it is also available in the foods we eat, particularly beef. Creatine Supplements and Exercise The goal of creatine supplementation is to increase muscle phosphocreatine and make more ATP available to fuel the working muscles. This improves an athlete's ability to perform repeated bouts of short, high-intensity exercise before becoming fatigued. Optimal creatine supplementation seems to include a loading phase for about 4 days followed by a reduced maintenance phase. Individuals have varying responses to creatine depending upon their personal needs. Research on Creatine Supplementation Research on creatine has found the following positive effects, however most

experts agree that more study is needed to determine the long-term safety and benefits of creatine supplementation. • • • • •

Improves high power performance during a series of repetitive high power output exercise sessions. Requires high intensity training to be effective, but supplementation does not replace training. Does not increase endurance. Does not exert an anabolic effect. May augment gains in muscle hypertrophy during resistance training, especially in those with compromised skeletal muscle due to injury or disease.

Creatine Supplementation: Tips and Cautions • • •

Reports of more muscle cramping, strains, and pulls with use. Increased renal stress / damage. Increased risk of heat illness - athletes should up fluid intake with creatine.

Creatine has been used by athletes for over ten years, yet there is very little research regarding safety or long-term effects. More and more research is beginning to look at possible benefits of this supplement. What little research there is seems to suggest that creatine works to build muscle in those who, through illness or disease, have a compromised muscle mass and strength. Glutamine Prevents Muscle Breakdown and Improves Immune Function Glutamine (L-Glutamine) is a naturally occurring non-essential amino acid that is commonly stored in muscles and released into the blood stream during times of stress. It is used by the immune system during times of stress such as physical trauma, burns, starvation, and even during prolonged and intense exercise such as training for marathons. When there is a deficiency of glutamine or when the amount of glutamine is drastically reduced during increased stress, the body experiences a suppression of the immune system until glutamine levels are restored through either diet or supplements.

Intense endurance exercise not only depletes glutamine stores, but has been linked to a temporary decrease in immune system function and a susceptibility to upper respiratory infections and other illness. Natural Sources of Glutamine Glutamine is most abundant in high-protein foods, such as meat, fish, legumes, and dairy. Two particularly high vegetable sources are uncooked cabbage and beets. Cooking can destroy glutamine, especially in vegetables. General food sources of glutamine include: • •

Animal sources such as meat, fish, eggs, milk, yogurt, and cheese Uncooked plant sources including beans, spinach, and cabbage and beets. Glutamine Supplements for Athletes Athletes who take glutamine supplements do so in order to prevent muscle breakdown and to improve immune system functioning. Several clinical studies have found that oral glutamine can decrease the incidence of illness and infection in endurance athletes or athletes involved extreme training regimens. Research has also found that glutamine supplements can help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis thereby increasing muscle glycogen stores. .

B-Vitamin Deficiencies May Reduce Athletic Performance Vitamins are essential for the body to function properly, but there may be a link between the B-vitamins (thiamin, riboflavin, vitamin B-6, B-12 and folate) and performance in high-level athletes. The Bvitamins are called 'micronutrients' and are used to convert proteins and carbohydrates into energy. They are also used for cell repair and production.

Researchers at Oregon State University found that athletes who lack B-vitamins have reduced high-intensity exercise performance and are less able to repair damaged muscles or build muscle mass than their peers who eat a diet rich with B-vitamins. They found that even a small B-vitamin deficiency can result in reduced performance and recovery. Individual B-vitamin requirements vary and may depend upon the type and intensity of exercise, the amount of nutrients lost through sweat, and urine, and individual differences in diet. According to the researchers, the USRDA (United States Recommended Daily Allowance)for B-vitamin intake may be inadequate for athletes. Those most at risk for the B-vitamin deficiencies include athletes who are limiting calories or have specialized, consistent or restricted eating plans. B-vitamins is obtained from whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. Exercise may increase an athlete's requirement for riboflavin and vitamin B-6, however, the data for folate and vitamin B-12 are limited. Ephedrine & Athletic Performance Ephedrine is a drug derived from the plant Ephedra equisetina. It has been used for hundreds of years as a CNS stimulant and a decongestant. A synthetic form of the drug, pseudoephedrine, is a common ingredient in over-the-counter and prescription cold and allergy products. Structurally similar to amphetamines, it increases blood pressure and heart rate. The mechanisms behind ephedrine's effect on weight-loss appear to be those of increasing energy expenditure through increased lipolysis; increasing basal metabolic rate through thyroxine; and decreasing food intake by suppressing appetite. Ephedrine Claims • • •

Increases body fat loss Improves athletic performance Improves concentration

Research Shows

•

• • •

Research has found no effect of ephedrine on strength, endurance, reaction time, anaerobic capacity, or recovery time after prolonged exercise Ephedrine products have been found to contain from 0% to 100% of the amount listed on the label Side effects vary and do not correlate with the amount consumed Caffeine potentiates the effect of Ephedrine and the combination can be dangerous

Tips and Cautions • •

Ephedrine is banned by the NCAA and the IOC Side effects include: irregular heart rate elevated blood pressure dizziness headache heart attack stroke seizure psychosis death

Ma huang is an herbal form of ephedrine called ephedra that is contained in many herbal products available in health food stores (often along with chromium). Recent changes in USFDA regulations excuse the makers of nutrition supplements from fully identifying the contents of their products. Ma huang has been blamed for the deaths of several high school students who used it as a stimulant or aphrodisiac; the deaths presumably resulted from CNS bleeding or cardiac arrhythmia.

Caffeine -Athletic Performance Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. It is one of the best-researched nutritional supplements, and the overwhelming scientific evidence suggests that, in moderation, it has no adverse health effects.

Caffeine Claims • • • • • •

Improves athletic performance Increases energy Delays fatigue Improves fat burning by increasing fat metabolism Spares muscle glycogen Enhances body fat loss

Research Shows • • • • • •

Acts as a central nervous system (CNS) stimulant Raises epinephrine levels Increases alertness Delays fatigue May slightly spare muscle glycogen Does not promote body fat loss

Tips and Cautions • • • •

3-6 mg/kg of caffeine one hour prior to exercise improves overall endurance Side effects include nausea, muscle tremor, palpitations and headache Increases the effect of (potentiates) ephedrine side-effects so they should not be taken together. Acts as a diuretic, so adequate fluid intake is crucial

Anabolic - Androgenic Steroids in Sports Drugs commonly referred to as "steroids" can be classified as anabolic (anabolic-androgenic) steroids or corticosteroids. Corticosteroids, such as cortisone or prednisone are drugs that doctors often prescribe to help control inflammation in the body. Corticosteroids are not the same as the anabolic steroids that are often linked with illegal use in sports.

Anabolic steroids (anabolic-androgenic steroids) are synthetic versions of the male hormone testosterone. They are a class of drugs that are legally available only by prescription and are prescribed to treat a variety of conditions that cause a loss of lean muscle mass. Non-medical use of anabolic steroids is illegal and banned by most major sports organizations. In January 2005, the Anabolic Steroid Control Act was amended with the Controlled Substance Act that added anabolic steroids and prohormones (a precursor to a hormone) to the list of controlled substances and makes possession of the substances a federal crime. Still, some athletes continue to use them illegally despite evidence that using them this way can cause many serious health problems. Anabolic steroids are testosterone derivatives that help the body metabolize ingested proteins and facilitate the synthesis of skeletal muscle. They also delay fatigue and may create a feeling of euphoria. Some Commonly Used Steroid Supplements •

•

•

•

Androstenedione (Andro) Androstenedione (Andro) is a designer steroid often mentioned in relation with athletes, although there is little scientific evidence to support its effectiveness in improving sports performance. Andro is a supplement made from a naturally occurring steroid hormone. In 2004, the U.S. Food and Drug Administration banned the sale of Andro due to increasing evidence that showed serious health risks to those using the substance. Tetrahydrogestrinone (THG) Tetrahydrogestrinone (THG) is another designer steroid that has a similar chemical structure to other banned steroids. It appears that THG was specifically manufactured so it would not be detected in doping tests. The FDA banned the sale of THG in 2003. They said it was not a supplement but an unapproved drug, which makes any sale or use of it illegal. Clenbuterol Clenbuterol (Clen) is a selective beta-2 agonist/antagonist and a bronchodilator sometimes prescribed for obstructive pulmonary disease. Like anabolic steroids it can increase lean muscle mass, but it also has potentially serious side effects. DHEA DHEA (dehydroepiandrosterone) is a natural steroid prohormone that's produced by the adrenal glands. The body then converts DHEA to male and female sex hormones (estrogen and testosterone). DHEA

supplements have been marketed as anti-aging supplements but research on this is limited at this time.

Other Banned Anabolic Steroids Anabolic steroids are banned by all major sports bodies including the Olympics, the NBA, the NHL, and the NFL. The World Anti-Doping Agency (WADA) maintains an extensive list of all banned performance-enhancing substances. Some include the following: Oral Steroids • • • •

Anadrol (oxymetholone) Oxandrin (oxandrolone) Dianabol (methandrostenolone) Winstrol (stanozolol)

Injectable Steroids • • • •

Deca-Durabolin (nandrolone decanoate) Durabolin (nandrolone phenpropionate) Depo-Testosterone (testosterone cypionate) Equipoise (boldenone undecylenate)

Effects of Anabolic Steroid Abuse in Men • • • • •

infertility breast development shrinking of the testicles male-pattern baldness severe acne and cysts

Effects of Anabolic Steroid Abuse in Women • • • • •

Deeper voice enlargement of the clitoris excessive growth of body hair male-pattern baldness severe acne and cysts

Other Effects of Anabolic Steroid Abuse • • • • • • • • • • • • • • •

delayed growth in adolescents tendon rupture increased LDL cholesterol decreased HDL cholesterol high blood pressure heart attacks enlargement of the heart's left ventricle cancer jaundice fluid retention HIV/AIDS hepatitis "roid rage" - rage and aggression mania delusions

Anabolic Steroids and Withdrawal Athletes who use steroids can experience withdrawal symptoms when they quit. The symptoms include mood swings, depression, fatigue and irritability, loss of appetite, insomnia, and aggression. Depression can even lead to suicide attempts, if untreated

Amphetamines Stimulants Performance Enhancing Drugs Serious Risks and No Benefit to Sports Performance Amphetamines, sometimes called "speed" or "uppers," are central nervous system stimulant drugs that increase alertness, self-confidence and concentration, and decrease appetite while creating a feeling of increased energy. The chemical structure is similar to the naturally occurring adrenaline and noradrenaline that is produced by the body. The effects of amphetamines are similar to cocaine, but last longer. Amphetamines, such as Benzedrine, Adderall, and Dexedrine, are sometimes prescribed for ADHD (attention deficit hyperactivity disorder).

While amphetamines create the illusion of improved energy and sports performance, they do not actually help an athlete perform better. They tend to distort an athlete’s judgment and perception of his performance to the point where he thinks he is doing better than can be objectively measured. He may even play injured and ignore injury warning signs. Side Effects of Amphetamines Potential short-term side effects of amphetamines include: • • • • • • • • •

headaches increased blood pressure increased heart rate insomnia weight loss hallucinations convulsions heart rhythm abnormalities heart attack

Long-term use of amphetamines can result in an increase tolerance for the drugs and the need to continually take more for the same effect. It’s not uncommon for athletes to become dependent on the drug and have difficulty withdrawing from amphetamines. Sudden withdrawal can cause depression, weakness and extreme fatigue. Long-term use of amphetamines can result in: • • • • • • • • • • •

uncontrollable movements of the face paranoid delusions nerve damage irritability insomnia confusion tremors anxiety irregular heartbeat dizziness hypertension

Use in Sports Despite all these side effects, many athletes continue to falsely believe that amphetamines will provide a performance advantage and continue to use them. The majority of the research on amphetamine use and sports performance shows that taking amphetamines prior to an event has no benefit. It simply makes an athlete feel they are performing better, but in fact they often performance at a lower level than without the drug.

Sports Psychology The mind is as much of a part of excelling in a sport as the body. Many elite athletes rely on sports psychology techniques, skills and tools to get a mental advantage over the competition and learn how to improve their focus.

Don't Choke. Dealing with Performance Anxiety Many athletes perform their best during training or practice and find that they choke during competition. If this happens there are some simple steps to be taken to overcome such anxiety . Choking is described as a decrease in performance due to too much perceived stress..It should be kept in mind that stress lives only in our mind and in the way we interpret a situation. Ultimately, it is not the external situation that causes stress, but the way we think about that event that creates feelings of stress, anxiety and fear. For athletes who choke during competition it is important to understand that they can control the thoughts they have regarding the event. Thoughts of doubt, failure and a lack of confidence in their ability? If so, such negative thinking often breeds feelings of anxiety, nervousness, and tension. Before the event: Understand that pre-race jitters are normal and accept them. Don't fight the nervous energy felt. Don't misinterpret it by thinking that it is fear. That adrenaline rush felt is normal and it is part of our body's natural preparation for the competition. Once the race starts, that feeling will subside, as it always does. Prepare both mentally and physically. Arrive at the event with plenty of time so you aren't rushed, which only increases your stress. Get a thorough warm-up. Do some easy stretching. Know the course. Dress for conditions. Allow a few minutes to visualize yourself doing everything right. Breathe easy, close eyes and use mental imagery to visualize for performing well. This positive self-talk can change attitude. While athletes need to be flexible enough to react during the event,they should enter the event with a general strategy of how they want to race. Strategy can be simple (maintain a steady pace or maintain a steady heart rate) or complex.

During the event: Athlete must focus on the task at hand rather than the outcome. Stay present in the moment and avoid thinking too far into the event or thinking about the finish. If thinking of negative thoughts or negative self-talk comes, stop and focus only on breathing. Focusing on breathing rhythm will automatically pull them back into the present. Force a smile. Really. If an athlete is struggling with negative thoughts and can't break out of the cycle, he should simply force himself to smile, even if only for a few seconds. This simple action will change their attitude in a split second. Perhaps that is all the time needed to relax back into performance.  Race like you don't care about the outcome. Athlete may relax and enjoy the event for what it is - another day in their life. Not the most important thing in their life.

After the event: Review the race and recall the things did.Focus on actions, thoughts and behaviors that helped you perform. Acknowledge, but quickly dismiss things that hindered your performance. ' This is a form of mental rehearsal where he practice skills that will be used in the next event. Design a training program that mimics race-like conditions. Practice is most effective if ahlete can mimic the conditions they`ill face with in competition. Coaches can also help or hinder an athlete's ability to overcome choking during competition. Coaches often inadvertently reinforce a pattern of choking when trying to encourage ("the next shot is critical"). Such talk only increases the pressure an athlete feels to perform. Remember that choking can be dealt with .Focus on breathing and play as though you are enjoying it. Chances are they`ill realize that they are enjoying it despite the occasional less than perfect performance.

Motivation and Goal-Setting for Exercise Finding motivation to train or stick with exercise on a regular basis isn't always easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt fitness routine. Goal setting based upon the S.M.A.R.T. approach, is a simple technique that provides structure for training program. Many athletes and coaches successfully use this formula to set both short and long-term training goals. The S.M.A.R.T. principle 1. Set Specific Goals.. Many people just say they want to get faster. This goal is far too general to really motivate them in their training. 2. Set Measurable Goals. Simply saying that Iwant to get faster is not enough detail. They need to be able to chart and document progress toward their goal. One way to measure their progress is to document performance at set intervals.

3. Set Adjustable Goals. This means their goals are flexible enough to accommodate unexpected challenges without becoming obsolete. An injury may force their to modify goal. If goal is to run a certain marathon and he is injured, he may need to change their goal to do the half marathon, or some other event. An injury doesn't need to mean they abandon all their plans. At the same time, they may find they are progressing quickly and need to raise their goal. 4. Set Action-Oriented Goals Another important aspect of goal- setting is to keep them focused on personal action. Don't forget to consider not only what want to achieve, but how to plan to achieve it. 5. Set Realistic Goals. As an athlete become more and more fit and near his full potential the room for continued improvement gets smaller. Similarly, if his goals are too simple, he won't feel much satisfaction by attaining them. Only he truly know what is realistic for him. 6. Set Time-based Goals. Without a time line there is a tendency to procrastinate or get bored.Athlete may also need to set interim goals with shorter timelines to keep them on track. In general, goals that stretch out beyond 6 months are too long to keep them interested and motivated. Try to re-evaluate your goals every 2-3 months. Mental Focus During Sports (Centering) Centering allows athletes to recover composure Centering during sports is critical to stay focused and avoid distractions. It helps an athlete stay in the moment and release past and future thoughts, worries and plans. Sports psychologists recommend centering techniques to reduce anxiety and stress. These techniques allow athletes to pay attention to their body and breathing, redirecting their focus from the negative- or anxiety-causing event to the present task. Centering Techniques The first aspect of centering involves focusing on the rate of breathing and maintaining a slow, steady pace. Breathe in through the nose, and feel the air fill your lungs. Exhale through your mouth. It may help to have a key word (mantra) to repeat that helps you refocus on what you want to do. For example, 'relax,' or 'steady.'

Practice To do this automatically when they need it (during the stress of competition or training), they must practice it often. Use training sessions to try various centering techniques and find the best one. Refocus and get 'centered' at every break, rest period or when there is a pause in the action.

This process aims to keep them in the present, help them drop any baggage they carry about performance anxiety, expectations, or 'what-ifs.' If they develop an automatic relaxation response, it will change how they feel about what they are doing. Then, they will have less stress, enjoy performing and as a result, have more success. Improve Sport Performance with Visualization Techniques Guided Imagery May Improve Athletic Performance Many athletes routinely use visualization techniques as part of training. There are stories and examples of how such techniques provide not only a competitive edge, but a renewed mental awareness and sense of well-being. Visualization has also been called guided imagery, mental rehearsal, mediation, and a variety of other things -- no matter the term, the basic techniques and concepts are the same. Generally speaking, visualization is the process of creating a mental image or intention of what athlete want to happen or feel. An athlete can use this technique to 'intend' an outcome of a race or training session, or simply to rest in a relaxed feeling of calm and well-being. By imagining a scene, complete with images of a previous best performance or a future desired outcome, the athlete is instructed to simply 'step into' that feeling. While imagining these scenarios, the athlete should try to imagine the detail and the way it feels to perform in the desired way. These scenarios can include any of the senses. They can be visual (images and pictures), kinesthetic (how the body feels), or auditory (the roar of the crowd). Using the mind, an athlete can call up these images over and over, enhancing the skill through repetition or rehearsal, similar to physical practice. With mental rehearsal, minds and bodies become trained to actually perform the skill imagined. Research is finding that both physical and psychological reactions in certain situations can be improved with visualization. Such repeated imagery can build both experience and confidence in an athlete's ability to perform certain skills under pressure, or in a variety of possible situations. The most effective visualization techniques result in a very vivid sport experience in which the athlete has complete control over a successful performance and a belief in this new 'self.' Guided imagery, visualization, mental rehearsal or other such techniques can maximize the efficiency and effectiveness of your training. In a world where sports performance and success is measured in seconds, most athletes will use every possible training technique at hand. Visualization might be one way to gain that very slim margin.

Coping with a Sports Injury Mental strategies for a faster recovery include knowledge and patience Frequently athletes react to injuries with wide range of emotions including denial, anger, and even depression. An injury often seems unfair to anyone who has been physically active and otherwise healthy. Although your feelings are real, it’s important to move beyond the negative and find more positive strategies to cope with this setback. In many cases dealing gracefully with an injury will make you a more focused, flexible, and resilient athlete. Here are some suggestions for coping with an injury. Learn About Your Injury Learn as much as possible about the cause, treatment and prevention of your injury. Not fully understanding an injury can cause fear or anxiety. Learn how to talk to your doctor. Ask the following questions of your doctor, trainer, coach or therapist until you know exactly what you can do to heal quickly and fully. • • • • • •

What is my diagnosis (what type of injury do I have)? How long will recovery take? What is the purpose of the treatments I am receiving? What should I expect during rehab? What alternative workouts can I safely do? What are the warning signs that I am getting worse?

By understanding the injury and knowing what to expect during the rehabilitation process, athlete will feel less anxiety and a greater sense of control. Accept Responsibility for Injury This is not to say that the injury is their fault. What this means is that they accept that now they have an injury and they are the only one that truly determine their outcome. By taking on responsibility for their recovery process they will find a greater sense of control and will quickly progress in recovery, rather than dwelling on the past or blaming the injury on an outside factor. Monitor an Attitude To heal quickly athlete need to be committed to overcoming theirr injury by showing up for their treatments, working hard, and listening and doing what their doctor and/or athletic trainer tells them to do To get the most out of their daily rehab, they need to work hard and maintain a positive attitude. Remain focused on what ttey need to do.

Use the Mind to Heal the Body Growing research shows that it may be possible to speed up the healing process by using specific mental skills and techniques such as imagery and self-hypnosis. Imagery techniques use all of the senses to create mental images, feelings and sensations related to a desired outcome as though it is happening now or has already happened. Get Support A common response after an injury is to isolate themself from teammates, coaches, and friends. It is important to maintain contact with others as they recover from their injury. Their teammates, friends and coach can listen when they need to vent some anger, or can offer advice or encouragement during the rehab process. Just knowing they don't have to face the injury alone can also be a tremendous comfort. So, go to practice; remain around the locker room and the weight room. Be visible by being an active member of the group. Set Goals Just because they are injured doesn't mean they stop planning or setting goals. Rather than viewing the injury as a crisis, make it another training challenge. The goals will now focus on recovery rather than performance. This will help keep them motivated. By monitoring their goals they will also be able to notice small improvements in the rehab of their injuryRemember to work closely with therapist or doctor. They can help them set realistic goals that are in line with each stage of your rehab. Most athletes have a tendency to try to speed-up the recovery by doing too much too soon. It is important to accept that they are injured and know their limits. Maintain Fitness While Injured Depending upon the type of injury he may be able to modify their training or add alternate forms of training to maintain cardiovascular conditioning or strength. Work with trainer, therapist or physician to establish a good alternative workout program. If can't run, perhaps can cycle or swim. Work on relaxation training and flexibility. Create a modified strength training program, do a limited amount of exercise to maintain cardiovascular fitness or focus on better nutritional health. With the right knowledge, support and patience an injury can be overcome without turning whole world upside down. By taking things slow, setting realistic goals and maintaining a positive, focused approach most athletes can overcome minor injuries quickly and major injuries in time. When Workouts Don't Work The average health club exerciser quits after just six months for one of the following reasons: 1. Not Enough Time 2. Not Seeing Results

Sadly, most people become frustrated and quit exercising before they see any real results. But it's not surprising given the common mistakes many people make with their training programs. Common Reasons why Workouts Don't Work •

All Quantity, No Quality Take a look around the gym (if haven't quit going yet) and see how many people are really getting a quality workout. I'm always amazed by how many people are wandering aimlessly, walking leisurely on a treadmill while reading a book, lifting weights so light that not one hair moves out of place, or simply look bored. A lot of exercisers head to the gym out of habit, and as if on automatic pilot, put in some time and head back to work or home. If you are one of these people, ask yourself, "What do I want to get out of this?" If athlete want serious results, they need to do serious exercise. That doesn't mean they can't enjoy it and have fun. But it does means they need to focus on what they are doing and increase the quality of every movement. Once they start exercising with a real purpose and pushing both their aerobic capacity and their strength they will find their workouts take half the time and give better results.

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Overestimating Your Exercise . To avoid overestimating it's helpful to keep an exercise log and track these items.. While exercise does burn calories over time and consistent exercise is one of the best ways to lose weight and keep it off, it's hard to lose body fat through exercise alone.

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Underestimating Your Eating Many people are in denial about the foods they eat and especially the quantity consumed. If they really want to lose weight they need to be honest with themself about what they eat.. Tracking what they eat in a food diary will help them break the cycle of food denial.

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Doing the Wrong Type of Workout What athlete are doing for exercise directly determines the results they will get. To learn what they should do, there is no better place to start then by writing down their goals and then working with a professional trainer to design the right workout to meet those goals. Haphazard exercise will provide haphazard results.

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Never Changing Workout If an athlete always do the same workout for the same amount of time he will eventually hit a plateau where he fail to see any additional change. One way of overcoming this plateau is to modify workouts every few weeks or months. He can change the type of exercise he does, the length, the amount of weight lifted or the number or reps. This is why professional athletes change their program during the

off-season. •

Using Incorrect Form or Technique Learning the right way to exercise is essential to getting results. Form does matter, especially when doing any strength training exercise. Incorrect form or technique also sets up for potential injuries, pain and soreness. To learn proper technique, there is no better place to start than with a personal trainer or coach.

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Measuring the Wrong Results Many people think their workout isn't working because they don't measure the right things. Looking for proof in a scale is often a set-up for disappointment because some new exercisers build muscle and lose fat, but the scale doesn't provide information about body composition. Better ways to measure your fitness progress include tracking your heart rate at a given pace, measuring the distance you can cover in a certain amount of time, tracking the amount of weight you can lift, or even writing down how you feel -- physically -- at the end of each day. Many of the benefits from exercise are subtle and not visible by looking into the mirror, but things such as cholesterol level, blood pressure, and the ease with which athlete can do daily chores are every bit as motivating -- if he monitor them.

Ten Ways to Discover Sports Potential Simple Strategies for Athletic Success 1.Love Sport A major theme in human psychology is based upon the concept that success is a byproduct of doing what we love and humans struggle when we attempt to apply the principle in reverse; mistakenly believing that success will bring happiness. This fundamental theory is also applied to sports success. If love our sport, we will easily find pleasure in every aspect of it from training to racing -- and this is what brings success. 2.Develop Training Discipline Elite athletes have extremely rigorous training, dietary schedules and skill development routines. While he may not have the luxury of training full time, if he want to reach his potential, he'll need to set aside a specific amount of time to train each week. Sometimes finding time to train amid conflicting priorities such as work, family and social obligations can make it a challenge. For this reason, developing a structured training plan or routine can help. 3.Build More Strength Building strength is a simple way to improve athletic performance in nearly any sport. More strength equals greater power, speed, stability, and endurance, while reducing muscle fatigue and reducing the risk of injury. 4.Eat Right and Stay Hydrated Proper nutrition is often overlooked as a way to reach the peak sports potential. But

consider how the right food and drink at the right time can be the difference between feeling strong through a race or bonking. Good nutrition alone may not win medals, but poor nutrition is definitely going to lower athletes success potential. 5.Have the Right Parents Yes, it's true, our genetics are important when it comes to determining overall sports ability, but they are not the only thing. What an athlete do with his genetic gifts are entirely up to him. 6.Get Enough Rest Adequate rest is a largely ignored component of most athlete's training programs. But more evidence is supporting the idea that it's the quality, not the quantity of training that will have the largest impact on performance. In fact, there are some many problems related to overtraining, that it actually has becomes a condition. It's called overtraining syndrome and it's an athlete's enemy because it saps not only energy for sports, but it robs passion and enthusiasm for sport as well. Remember that adding appropriate rest and recovery days into training is critical for success. 7.Work With a Qualified Coach or Trainer Every elite and professional athlete has a coach or trainer. Because a qualified professional makes it his or her job to help athlete find his strengths and weaknesses. They provide objectivity and sees things hedon't. They fill that gap in training knowledge and offer variety, expertise and motivation when athlete can't find it. They also figure out the details and let athlete focus on doing your best. 8.Take Advantage of Technology Whether it is an aerodynamic bike wheel, blister-resisting socks, a heart rate monitor or shaped skis, taking advantage of the technology that is available in your sport can often help save seconds or improve your accuracy. Not every product delivers what it promises, though, so do your research and talk to experts before you drop you dollars on products that are mostly hype. 9.Practice Specific Skills Until They Become Automatic The more your train the more efficient you will become. If your sport requires specific skills, such as a serve in tennis or cornering at high speed while cycling, you need to spend time honing these skills so they become natural and automatic. Nothing will lower your performance faster than analyzing your actions while you are competing. Take time to train sports skills exclusively and perform repeat drills once a week. This is another area where working with a coach or trainer is essential. 10.Consider Honing Mental Game Sports psychology isn't just for elite athletes. While they may be more likely to work with a sports psychologist, the benefits of visualization training and guided imagery, relaxation training, and mental rehearsal can be used by anyone to increase confidence, reduce prerace jitters and anxiety and help an athlete avoid psyching himself out during training and competition.

Medications ANTI-DEPRESSANTS • • • • •

Mechanism of Action: o Block uptake of norepinephrine into the central nervous system synapses. Treatment: o Depression. Effect at Rest: o Increase HR, may cause hypotension. Effects during Exercise: o Increase HR, decrease BP or stable, increase risk for arrhythmias. Caution: o Careful with cardiac rehab. Common Drugs Generic Name

Brand Name Prozac Doxepin Tofranil Elavil Norpramin

BETA

BLOCKERS •

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Mechanism of action: o Blocks beta-receptors of the sympathetic nervous system. Some agents act primarily on beta receptors in the heart. These are called cardioselective. Betablockage results in decreased heart rate, blood pressure, and contractility of the heart. Therefore, reducing the demand for oxygen by the heart. Treatment: o Angina pectoris, hypertension, previous MI patients, arrhythmias, migraine headaches. Effect at rest: o Decreased HR, decreased BP, decreased arrhythmias. Effect during exercise: o Increased exercise capacity in patients with angina, exercise capacity decreased

in patients without angina, decreased exercise ischemia, decreased HR, decreased BP. Common Drugs Generic Name

Brand Name

Propranolol

Inderal

Metoprolol

Lopressor

Nadolol

Corgard

Atenolol

Norpramin

BRONCHODIALATORS / ANTIHISTAMINES • • • •

Mechanism of action: o Inhibit bronchial smooth muscle constriction in patients with asthma or COPD. Treatment: o Asthma, Chronic Obstructive Pulmonary Disease (COPD). Effect at Rest: o May produce arrhythmia, bronchodialtors may increase HR or BP, effect will vary. Effect during Exercise: o May produce PVC's and dysrrhythmias, bronchodialtors may increase HR or BP. Common Drugs Generic Name

Brand Name

Aminophylline = B

Theo-Dur

Isoproterenol = B

Isuprel

Theophylline = B

Note the decongestant Pseudoephedrine (sometimes combined with certain antihistamines) can increase heart rate and blood pressure. This effect may become attenuated after continued use. CALCIUM CHANNEL BLOCKERS •

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Mechanism of Action: o Inhibits trasmembrane calcium influx in cardiac and vascular smooth muscle. This causes a vasodilation and lower resting blood pressure. Treatment: o Angina pectoris, coronary artery spasm, arrhythmias, hypertension. Effect at Rest: o Nifedipine/Procardia:  Increased HR, increased BP.

Other Calcium Channel Blockers:  decreased HR, decreased BP, decreased Ischemia. Check individual medication! Effects during Exercise: o Same as rest, may increase exercise capacity. o

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Common Drugs Generic Name

Brand Name

Diltiazem

Cardizem

Nifedipine

Procardia

Verapamil

Isoptin, Calan

DIGITALIS •

• • •

Mechanism of Action: o Improves myocardial contraction by altering the calcium utilization of the myocardial cell. Treatment: o (CHF) Congestive Heart Failure, Atrial fibrillation, atrial flutter. Effects at Rest: o May decrease HR. Effects during Exercise: o May decrease HR, will improve exercise capacity only in patients atrial fibrillation or CHF. Common Drugs Generic Name

Brand Name

Dioxin

Lanoxin

Digitoxin

Crystodigin

Digitalis

Digitortis

DIURETICS •

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Mechanism of Action: o Most diuretics alter renal function, causing an increase in the excretion of fluid. o CAUTION - Sodium and potassium levels maybe depleted. Calcium supplement may also be necessary. Treatment: o Hypertension, edema (swelling) increase/decrease Effect at Rest: o Decrease of blood pressure.

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Effects during Exercise: o May decrease BP, may effect CHF patients. May induce arrhythmias. Common Drugs Generic Name

Brand Name

Furosemide

Lasix

Triamterene

Furoside

Chlorothiazide

Dyazide

Hydrochlorthiazide

Hydro-Diuril

THYROID MEDICATION (Only Levothyroxine) • •

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Mechanism of Action: o Hormonal regulation Treatment: o To correct abnormal and irregular release of hormones, due to thyroid dysfunction. Effect at Rest: o Increase HR, increase BP, may increase ischemia. Effects during Exercise: o Same effects as rest, may be exaggerated. Common Drugs Generic Name

Thyroxine

Brand Name Synthrox

Conclusion Sports training nutrition,Sports psychology and all thes aids plays an important role maximizing athlete performance.Especially in elite competition where the difference between success & failure are usually very small.Maximizing performance with the use of these techniques can give an athlete the edge over his or her rivals. References:1.Clinical Sports Medicine 3e, Peter Brukner & Karim Khan 2. The Biochemical Basis of Sports Performance , 1st Edition ,Ron Maughan Michael Gleeson 3. ACSM's Primary Care Sports Medicine, 2nd Edition, Douglas B. McKeag & James L. Moeller

4. DeLee & Drez"s Orthopaedic Sports Medicine, 2nd Edition 5.Sports Nutrition: Energy metabolism & Exercise,Ira Wolinsky & Judy A.Driskell 6.Pharmacology in Rehabilitation,4th edition,Charles.D.Clccone Web References:1. http://exrx.net 2. http://sportsmedicine.about.com 3. http://www.brianmac.co.uk 4. http://www.pponline.co.uk 5. http://www.edgesportstraining.com 6, http://www.netfit.co.uk