Sport Training

“Athletes need to understand the most basic concept of agility: In order to move to the left, the athlete must push off with the right foot 1 ”. Agility is the ability to change your body’s position, in sport you often do this very quickly. Before you can train your body for quick feet you need to have solid core strength. After proper conditioning there are many drills that challenge your forward, backward, and side-to-side movements. Agility training involves teaching your body to respond to a quick start (acceleration), a quick stop (deceleration) and a quick stop to...Read more
Physical training is a vital part of your preparation as a high performance athlete. You must be in peak physical condition to perform at your best at the right time. Different sports need very different physical training programs. As well, no two athletes are the same. Your coach should help you plan a physical training program that is right for you and your sport. All programs should include the following key concepts. FLEXIBILITY Having good flexibility can benefit athletes in several ways such as: Better performances Fewer injuries Optimal readiness for training and competition Enhanced...Read more
Ski season has arrived. . .but it’s not too late for a little fitness and condition to help prepare you for challenging the BC trails and slopes this winter. We have provided you with some sport specific preparations for the upcoming ski and snowboard season. Hill sprints, hopping and bounding are sport specific drills that will help prepare you for the ski and snowboard season. Hill sprints work on energy systems and power. Hopping and bounding are low to medium intensity plyometric drills that will prepare your body for the dynamic and eccentric movements needed for optimal...Read more
A well-structured training program is tantamount to great athletic performance. As an athlete matures their training and competition demands become more involved. A smart athlete needs to draw upon and contribute to the advice and knowledge of sport and health care professionals to ensure a safe, effective, conditioning program. The S’s of Smart Training An athlete’s optimal training and performance depends on the development and monitoring of a solid and detailed strategy. The Fit to Play program outlines a detailed 5-point training plan for athletes that includes: Structured...Read more
Cross-Training is a term used when an individual is using one or more sports/activities or methods to enhance his/her overall fitness. By adding sports/activities such as swimming, cross-country skiing, aerobics or weight training to your running/walking schedule, you'll be building general strength that can't help but improve your overall fitness. Cross-training will enhance the quality of your training and reduce your risk of injury. It has been shown to enhance general body as well as individual muscle strength and assists in improving endurance levels. Running can be hard on your...Read more
My history of running injuries is as long as my running career. First came iliotibial-band syndrome in the spring of 1980. The only treatment prescribed was rest. So rest I did. Three months and ten pounds later, it was like starting all over when I was finally able to run again. Then I got stress fractures, three years in a row. To maintain my fitness while injured, I tried swimming, cycling and a combination of the two. But while these alternative activities kept me aerobically strong, they exercised muscles different from those I need for running. Each time I began running again I felt...Read more
“The road to success is always under construction. You’ll encounter potholes, detours, and delays. But you must keep your eye on your goal and keep moving forward.” - Ed Temple, Three-time Olympian Coach Track & Field Wow - Week 7 already? How are you feeling this week? What about your new level of fitness?! Is it getting easier to make time and finish your walks? Try to stay with it despite the cold/snowy/rainy weather. Post-holiday time is upon us, and we are all doing our best to get back into our regular routines! It might take a little extra effort and determination...Read more
Recovery: The Key to Continued Athlete Success Ensuring young athletes have the time and the tools they need to recover is an important component of any balanced training program. Many athletes feel pressures to excel in sport and may not naturally take time to properly recover so it is important that coaches, teachers and parents implement recovery protocols to help youth athletes build healthy habits. Recovery should include restoration of the body and the mind. Strategies to aid in recovery include: Rehydrate: after exercise it is important for athletes to replenish the fluids that they...Read more
It’s essential that you review the article on Introduction to Strength Endurance Exercises for a complete detailed description of technique for each exercise and suggested progressions. How do I know which participants can handle these exercises? You can introduce these exercises to all of the 3 program groups. It is important that as a Leader you are very familiar with the exercises, can comfortably demonstrate and critique your participants, and clearly understand the gradual progression. It is not “written in stone” as to how your group will do, and that’s why you...Read more
Introduction to Strength Endurance Exercises: “A’s, B’s, C’s, Lunges and Happy Feet” Strength endurance exercises, or running drills, are a combination of static and dynamic stretches as well as strengthening exercises. Running drills are designed to improve strength and flexibility of the quadricep, hamstring, gluteal and calf muscles, which are the primary muscles used when running and walking. The drills also work the stomach back area improving core muscle strength. Increased strength promotes an upright, relaxed posture in the shoulders and arms. Not all...Read more

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