Summertime means tournament time!!

Tournament Time!!!!

Tournament Time!!!!

The picture above may not seem like a hockey picture to most but it is. The North American Roller Championship Hockey (NARCH) Westcoast Finals just finished in Irvine, CA. I was able to coach the 12U Huntington Beach Militia Gold team to a silver medal. I also won another silver medal myself while playing in the 40+ division for Team Kunnuk. As usual the California weather held true for a very hot and sunny week. My biggest concern for all the athletes was their hydration levels in this environment.

Water is very important for good health. We all know that. Most healthy adults need 3 liters of water per day. Some of that comes from the food we eat. The NATA recommends women drink 2 liters of water while men drink 2.5 liters. If you like math, try this: for every kilogram of bodyweight, you should drink 30 to 40 milliliters of water per day. Don’t wait until you are thirsty to drink as well. We don’t notice thirst until we lose 1-2% our bodyweight of water. The studies have shown there is significant decrease in athletic performance at 2% loss of water.

The best fluid to consume is water; however sports drinks have their benefits too because they combine fluid, electrolytes, and carbohydrate. Here are some suggestions to help increase fluid intake at training or competition. Drink cool (~59F) fluids in hot weather and warm fluids in cold weather. Fluid temperature can affect your body’s ability to regulate heat and cold. Sodium is critical for optimal cellular rehydration and should be included in drinks when athletes do not have the opportunity to consume electrolytes naturally found in food. Flavored sport drinks taste better which stimulates drinking, and thus, may improve hydration.

Signs and Symptoms of Dehydration:  Lack of concentration  Early fatigue  High perceived exertion in training  Trouble tolerating heat  Delayed recovery  Muscle cramps

Optimal hydration supports daily training and recovery. Dehydration’s effects can take hours to days to recover. Athletes need to develop strategies to monitor and adapt their hydration plan to intensity, duration, and frequency of training, fitness level, and environmental conditions

Loving Highlights or the Game?

I was to the Elite Baseball Development Podcast by Eric Cressey. On episode 15 his guest on the show was hitting coach Bobby Tewksbary. One thing that I heard that stuck with me as a coach is that how the younger athletes of today are bombarded with some much media and technology. Most youth leagues emphasize games over practice. Did you lose the game? No big deal because we will just play again and there will be a ribbon for you at the end.

Kids don’t sit down to watch full games of a sport since they can get on their phones and watch You Tube highlights all day. Then they go out and try to replicate the “me” moments like a big bat flip after a home run or a goal dance celebration when they score. What they don’t do is practice and work to get better at the skills needed to play their sport. They don’t watch the game for all the small things the pro athletes do to be there and or they imagine how hard they work to stay there.

Get to the gym with a coach like me to start building basic strength and movement patterns. Sessions should start at twice a week if possible. Sport skills can be included to make the sessions more fun, which it should always be fun. Active warm ups learned in the gym should be carried over to practice. This can lower your chance of injury. Preparing yourself at practice will then give you your best chance to be successful in games.

Love the game not the highlights.

Happy 4th of July!!

Movement Preparation and Sequencing

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Long gone are the days of when I could just jump right into my sport of choice and just start playing without warming up. Professional athletes can’t use training camp to get into playing shape anymore. Sports have become a full year round activity with the off season getting shorter and shorter. How do you keep yourself as healthy as possible to prevent injury? Movement preparation and the proper sequencing of warm-up and cool down activities.

I have learned from working with professional athletes for many years just how hard it is for them to maintain their excellent health, strength, and energy. Movement preparation allows the body to wake up for the increased activity you are about to put it through. The sequence of these movements is also very important. You body will feel better and performance will increase over time while reducing your chance of injury. Myofascial release, dynamic stretching, and core activation are just a couple of components that are used. Just as important as the warm up is the cool down. Foam rolling and stretching are essential for recovery following any workout, practice, or game.

Contact me to discuss a program personalized for you related to your particular sports or activities.

You need some motivation?

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I find myself sitting in my office sometimes wondering if I have the motivation to get out and get a workout done. You know those days where maybe I have a light schedule and can go home early or stick around and get something done. Maybe I should consider how lucky I am to this problem. There are those out there much worse off than me and doing so much more. Click on the link below to see what I mean:

https://www.crowdrise.com/o/en/campaign/waddling-duck

I just signed up for a charity hike. It’s outside my comfort zone and I have never done anything like it. But I know this is a goal I can achieve and help others while doing it. If you need motivation or just something to change up your routine, find a good cause like the Heroes Project. Feel great about doing something great for other people. Who knows? Feeling good and doing good for others might just become a good habit.

It's Finally the Hockey Off Season!

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It’s finally time to sit back and relax for all you hockey players. Maybe spend some time on the couch watching the NHL playoffs on TV? I know I will be!! Although I recommend taking your skates off for a while it doesn’t mean we can’t keep getting better for next season. For those of you in the Orange County area and looking to start getting ready for next season, here is a class we are offering starting next week. I will be running the Tuesday night sessions.

It’s not always going to be just about hockey. It’s about staying healthy and forming good habits. We can have fun in the gym as we prepare for the upcoming season.

 

Get Outside and Get Healthy!

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Get Back to Nature

Who needs a gym and weights?

 

Living in California can have some benefits. Although we have had a unusual amount of rain recently, the weather tends to let us be active outside more if we choose. You can get a good workout and enjoy to beautiful resources all at the same time. Give your brain and body a boost by using the great outdoors!!

The above photo was taken during a family hike along the coast last week. The sun, the ocean, and the green fields made for an outstanding backdrop. Sure beats another day on the treadmill. All we did was maintain a good walking pace along the undulating hills to get our heart rates up. My son who didn’t want to go in the first place ended up having a blast as we found animal tracks and fossils along the way.

To kick it up a notch, body weight exercises like squats, planks, lunges, and push-ups can be added into the hike at certain distance points reached on the hike. Also, trail running and mountain biking are options as well. Just remember to practice safety first. Know your terrain and take a work out partner. And most importantly - take enough water or sports drink to stay hydrated.

If this sounds like something you would enjoy contact me this summer and we can design an outdoor training session or program just for you

Whether it’s on the sand or trail, get outside and get healthy!!

The World of Youth Sports

The world of youth sports has gotten crazy. Check out the below link to “The Price of Youth Sports” from Real Sports with Bryant Gumbel on HBO.

My kid kissing his first inline hockey trophy. Might have missed the point of this posting….

My kid kissing his first inline hockey trophy. Might have missed the point of this posting….

https://youtu.be/AGxxBER5xJU

This topic reminds me of another article by Mike Boyle called “Prepare the Child for the Path.” This article was derived from a quote he uses: “Prepare the child for the path, not the path for the child.”

We as parents won’t always be there to pave the way for our children. Constantly insulating kids from difficult situations and consistently cleaning up the mess they create defeats the purpose of sport. We need youth sports to help teach kids about success and about failure. The failure lessons may be more important than the successes. We can’t let youth sports be all about success and scholarships instead of learning and sportsmanship. Children will learn what they live. Teach hard work, commitment, loyalty, and dedication. The key is to value education.

What is Physical Literacy for Kids?

In the description of myself and some of my training methods I use the terms “Physical Literacy” and “Long Term Athletic Development (LTAD).” I’ve got a couple images to help explain these terms as taken from the National Strength Coach’s Association LTAD Special Interest Group of which I am a member.

So basically this boils down to get some good exercise and try new things. This will help you learn how your body moves. Even though the focus is on them, it’s not just for kids either.

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