Athletic Republic
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Athletic Republic AR Germain Arena Newsletter Edition 1, Volume 2 In This Issue Press Box and Appreciation Why is it Beneficial to play More Than One Sport? 1. Press Box On behalf of the Staff at 1. Upcoming Events In recent years, athlete development 1. Coaches Quote Athletic Republic we would models in nearly all sports have made an 1. Benefits for Multi-Sport like to thank everyone unfortunate shift to a structure that favors Athletes early specialization for young athletes. Due involved in our program. to popular media and success stories such as 2. Nutrition We will continue to provide Tiger Woods, who’s first TV appearance was 2. Strength and Conditioning the most effective training of him golfing at the age of two; many parents have been misinformed that this is the best 3. JEB Training Spotlight techniques for all of our way to foster athletic development and long 3. Team Spotlight athletes in order to provide term success. So many young athletes are 3. AR Alumni News being pushed by their parents to compete year the best benefits and round in one single sport, with the idea that 4. Junior Blades opportunities that are doing so will foster long term success in their 4. AR Athlete of the Month chosen sport. In fact, early specialization 4. JEB Alumni available. provides your child with exactly the opposite. Simply put, encouraging your children and young athletes to participate in various sports throughout the year will benefit them in many ways. Physically, it will Upcoming Events Coaches Quote promote the development of different movement patterns and promote development of motor pathways that would not necessarily Jr. Blades Tryouts "Athletic Republic has been such a April 27-29 / May 18-20 develop if they were to only to participate in benefit for the development of our one sport. Similarly, it will help to reduce the June 29-July 1 players, both within our travel risk of overuse injuries that have become so program and also our in-house AR Summer Camp prevalent in youth athletics due to this July 16-19 program. Whether it’s our youth obsession with early specialization. In hockey players using the skating treadmill or for example, the hip adductors, flexors, and JEB Summer Training Specials our adult players working on their internal rotators are extremely active during a skating stride. If a young hockey athlete is These programs will be offered overall fitness and agility, there’s encouraged to participate competitively in this summer starting in June something for every kind of player. through August. high level hockey year round those muscles The training is first class and has will undoubtedly become overused and this “In the Crease” helped a lot of our players take their will predispose this athlete for an injury. Goalie Specific game to the next level." Conversely, if this same athlete participates in lacrosse or soccer in the off season, they will “Power Pack” Pete Flores give these hockey specific muscles a rest, 20 Session Training Program while simultaneously developing new skills Youth Hockey Coordinator- Germain and athleticism that will carry over and help Arena Head Coach Junior Everblades “Speed Pass” them at the end of August when hockey starts Peewee A Hockey Treadmill training up again. www.athleticrepublic-germainarena.com Nutrition Within the field of physical fitness, health and nutrition you will often hear personal trainers preaching the following to their clients, “You can’t out train a bad diet”. Within the realm of sports performance and strength and conditioning I think this quote can be altered to, “You will never outperform your diet”. Nutrition is the most commonly neglected component of health and optimum performance among athletes and the general population. Diet has a significant impact on everything that you do. Specifically for athletes, what you put in your body, and when you do it can have a noteworthy effect on performance on and off the playing field. That is precisely why an athlete “will never outperform their diet”. If you want to train and compete at your best, you better ensure that you are putting the appropriate fuel into your body. Although there are many facets of sports nutrition, this article will highlight some general guidelines to follow when planning a pre- workout or pre-competition meal. Firstly, a pre-competition or training meal should be consumed roughly 1 to 2 hours prior to competition or training. Despite this general guideline, every athlete is different and it is important that you experiment with meal times on training days. Find a time period that works best for you, one that leaves you feeling energized and free of gastrointestinal issues. This will ensure that when it comes game time you will know what works for you, and leaves you feeling your best. Never experiment with new foods or meal times on game days! Now that we have touched on when you should eat, let’s move to something more important, WHAT you should eat. The good news is that the formula is simple and can be adapted to the personal preference of each individual athlete. Simply put a pre-training or competition meal should be a complete meal consisting of 5-10g of lean protein, a/or some vegetables and a complex carbohydrate. This simple formula can provide a plethora of options to fit each athletes needs. Please refer to the table below for some great examples of foods from each of the three aforementioned sources. Use this table for some ideas to formulate your pre-game meal, and drive you towards optimal performance. Lean Protein Vegetable Complex Carbohydrate Chicken Broccoli Quinoa Lean Red Meat Asparagus Brown/Wild Rice Tuna Green Beans Couscous Salmon Brussel Sprouts Yams Turkey Peppers Whole Grain Pasta Cottage Cheese Cucumbers Whole Grain Bread Whole Eggs Carrots Steel Cut Oatmeal Buffalo/Bison Spinach Beans/Lentils Low Fat Greek Yogurt Peas Strength Conditioning The Importance of Single-Leg Training Every sport has unique metabolic demands and places distinctive demands on each of the body’s energy Hockey is a sport that is predominantly played on one leg systems. When it comes to conditioning for sport, as are many other sports. This means that power, athletes must understand the metabolic demands of their stabilization, and balance are all important. Therefore it is chosen sport or sports to ensure that they are placing the essential to incorporate single-leg exercises into your appropriate metabolic stresses on their body. This strength program. Split-squats, lunges, single-leg squats, ensures that the conditioning that athletes are doing off and step-ups are some examples of good single leg lifts. the playing field will translate directly to their on-field Many other single-leg exercises should be incorporated as performance. well. Simply put, if your sport requires quick bursts of high With single-leg training, the base of support becomes intensity exertion mixed with bouts of intermittent narrower than when on two legs. The narrower the stance, activity and rest periods, such as hockey or lacrosse, theNick more Westcott stabilizers CSCS are recruited. When performed your conditioning should involve highly intense bouts of correctly and in a safe environment, these exercises can be exercise, followed by rest periods similar to what you very beneficial and will transfer to the ice. would experience in a game. For triathletes, marathon This does not mean that double-leg lifts/training is a bad runners etc., the demands placed on the body during thing at all. Double-leg lifts and exercises should definitely these activities are primarily aerobic, therefore be implemented in the training program because they also conditioning for these events should focus on long have a great benefit for players. Some training programs distance more aerobic based exercises. may overlook the single-leg aspect. Ensure that your dryland conditioning work mimics the metabolic demands of your sport, and you will undoubtedly experience performance increases. JEB Training Spotlight Team Spotlight: Junior Everblades U18 Team Athletic Republic – Germain Arena would like to U16 congratulate the Nationally ranked Florida Junior The U16 team was a pleasure to work with this year. Everblades U-18 team on their recent State Every night they came to train they worked hard. We never had to ask them to pick up the pace or to work Championship and berth to the USA Hockey harder. They allowed us to push them with no U18-AA National Tournament. The Jr. complaints and continued to improve throughout the Everblades U18-AA team won the State season . Championship at the SAHOF tournament hosted at Germain Arena. The team went 4-0 en route to Players winning the Finals game versus the Jr. Panthers, Adam “Brick” Svobodae entirety the regular season champion. Congratulations Throughout the hockey season Adam proved himself to and good luck!! be one of the hardest workers not only on his team, but in the entire Junior Everblades organization. He is extremely coachable and always willing to learn. We could always count on Adam to be working hard and leading his team by example. His hard work paid off as Athletic Republic Alumni News he made great performance gains throughout the season. He has a bright future ahead of him , and we wish him the best of luck. Gray Allen Gray was a spectacular worker at Athletic Republic this year. When asked to do something he would do it and we wouldn’t have to ask twice. Because of Gray’s work ethic, he continued to improve in all aspects of training. Phantoms center Austin Cangelosi was named the Gray has a great future.