4 Tips to a Faster Recovery

As sports kick into high gear with more practices and games being played, an emphasis on recovery will be a key element to maintaining performance while staving off injuries. As much as we think playing sports builds muscles, they actually break them down when they don’t get enough time and rest to repair. This breakdown leads to fatigue, which can leave an athlete susceptible to musculoskeletal injuries. There are numerous ways to recover, but the big thing is not to just go get in the car and go home after activity. 

Outdoor Sports Return to Orange County: 5 Tips to Staying Healthy and on the Field

Outdoor sports have officially returned to Orange County. Though many athletes have been training, conditioning and playing games, the intensity will definitely be ramping up with more practices and games each week. The COVID-19 pandemic put many sports on the shelf for a significant time, and with club and high school coaches raring to go, the volume of practices and games will definitely tax all athletes involved. With club and high school sports going at the same time, athletes may be asked to practice twice a day and play upwards of four games a week for only one sport. What if your athlete plays multiple sports? 

Common Hockey Injuries and How to Prevent Them

In a high velocity, contact sport such as ice hockey, injuries are bound to occur. NHL players can reach speeds of over 20 mph on the ice and a puck can be shot at over 100 mph. With players ranging in size, the amount of force created in a check or simply skating or shooting can cause injuries. Injuries range from sprained ligaments and strained muscles to contusions (bruises), broken bones and concussions. 

Building a Stronger and More Stable Hockey Player

We often see social media posts of athletes lifting massive weights in an attempt to get bigger muscles. Many young hockey players see these posts and want to do the same – get huge muscles because they think it will make them better hockey players. Well unfortunately, that’s not necessarily true. Today’s hockey player needs to be quick, agile, and stable enough to ward off a defender in order to be successful. Getting “hockey strong” doesn’t have to mean getting huge muscles, it means getting stronger in order to be a better player. Isn’t that the goal of off ice training, to become a better player on the ice?

Improving Leg Strength in Figure Skaters

The sport of figure skating demands strength, power, balance and stability from the lower body during competition, not to mention the endurance of a four and a half minute long or free skate program. A skaters legs need to be strong enough to perform edgework and sequences, powerful enough to launch in the air during a jump such as an axel or a lutz, and the stability to land those jumps with grace.

Choosing a Strength Training Program

There are many different theories on strength training. Most have their place, but one key is knowing why you are really lifting weights. Yes, to get stronger seems to be the commonsense answer, but in what way? Is your goal to lift the most weight, gain bodyweight, get more powerful, improve speed, or prevent injuries? Your goal may be 

Keeping Fit During the Pandemic

The pandemic has affected youth sports and the activity levels in California like nothing we have ever seen before. State regulations allow for “training” with restrictions, although many teams continue to practice and play games out of state. While some are trying to maintain some sort of normalcy, others are more limited, not having access to certain club or high school sports activities. Many of these athletes 

Training in Rotation

In most sports, you will notice some form of rotational component.  This applies to activities of everyday life, as well.  Whether it’s jumping in figure skating, pitching a baseball, shooting a hockey puck, or kicking a soccer ball, you are rotating to some degree.  Which is why it is important to train your core in rotation and anti-rotation movements, regardless of your sport. 

Effective Goal Setting

Goal setting: a method of accomplishing a certain standard of ability on a targeted task within a specific amount of time. It is important that your goals are SMART. Why? Ineffective goal setting creates a pattern of haphazard, wasteful attempts toward a task that ultimately dampens your motivation. Appropriate goal setting helps you succeed by allowing you to evaluate your progress and modify or redirect your efforts.

Precision Nutrition: Paleo Pros/Cons

Examining the Pros and Cons of the Paleo Diet

From the Experts at Precision Nutrition

Unless you’ve been living in an actual cave, you’ve probably heard all about the Paleo – or “caveman” – diet.  Maybe you’ve even tried it. A little meat here, some fresh veggies there. Perhaps going grain- or processed-food-free. It’s a cool idea that captures the imagination. But is it healthy? And does it work?