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Pre and Post Workout Nutrition

What do you eat before your training session? Do you eat before your training session? How about after your workout? Utilize this simple chart to help your body maximize the hard work you put in.

Jumping Rope to Improve Performance

Looking for something to supplement your training sessions? Pick up a jump rope on the days between workouts and get an edge on your competition!  Jumping rope can increase neuromuscular patterns and coordination as well as strength in the lower extremities.  The muscles around the knees, ankles and feet can benefit from strength gains as jump roping is performed.  The speed and strength benefits can translate to multiple quick jumps and efficient cutting while on the field of play improving performance.  Once technique 

Off Season Goals for Hockey Players

For most hockey players, the season has ended. It’s time to get a little rest and let the body and mind recover. The season can be a grind with lots of games, practices, lessons and travel and taking some time away from the ice can do a ton of good. For teenage hockey players, I suggest a two to four week break. This may be tough depending on tryouts, showcases, etc, but 

Workout Plans for Common Injuries

Injuries are opportunities in disguise. Whether from overuse or an accident, an inability to use part of your body can help you assess your overall physiology and get you out of a fitness rut. "Most people avoid exercising their weakest parts in the gym," says David Reavy, owner ofReact Physical Therapy in Chicago. "This is a chance to focus on those areas and strengthen them." With the help of Reavy and Chris Phillips, owner of Compete Sports Performance and Rehab in Lake Forest, California, we offer guidance for staying in shape — or getting even more fit — while healing from the most common injuries. Read the full article in Men's Journal by clicking here.

The Winning Edge

In sports everyone is looking for an edge to beat the competition. What if I told you that edge is built into the way you prepare for your season, specifically using the 4 pillars of performance. Now these 4 pillars are based off of the dynamics of training; however, nutrition and sleep are also important factors. The 4 pillars of performance are (1) tactical preparation, (2) technical preparation, (3) mental preparation, and lastly (4) strategic preparation. These will be your keys to success.

Week One Coming Back from ACL Surgery

ACL is probably the most dreaded acronym for any athlete. ACL stands for anterior cruciate ligament, which is one of the 4 ligaments that support the knee. In contrast to an ankle sprain or a strained hamstring, the ACL does not repair itself (lack of blood supply and availability of nutrients to repair) so it requires surgery if you want to return to play to your sport.

New Year, New You, Try Something New

At the beginning year everyone has a new resolution, traditionally including eating healthier and exercising more. The issue many people encounter is that they revert back to the same strategies they always have used like cutting

What Every Team Should Have in Their First Aid Kit

When an Athletic Trainer isn't available at your sports team's practice or game, it is imperative that a quality first aid kit and someone with a general knowledge of first aid be present. The following is a list of items suggested by Compete Sports Performance and Rehab's certified Athletic Trainer to be contained in each team’s first aid kits. These kits should be on hand and easily available at all team functions. It is also suggested that the kits be on the bench during 

Prepare to Exercise

Proper preparation leads to a more productive, injury free fitness experience

 

Are you an avid runner or biker? How about a weekend warrior playing softball, basketball or tennis? Do you prepare for these activities or as Nike would say "Just Do It". Proper preparation for these activities can reduce injuries and pain related 

Foam Rolling for Distance Runners

Use of a foam roller BEFORE a run helps increase blood flow and releases muscle tightness that could interfere with proper running form.

 

Foam rolling essential muscles

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