Project

Report on
SPORTS PERFORMANCE
ENHANCEMENT

Dept of Physiotherapy

August – 2008 PRASANT GUPTA

(B.P.T. FINAL YEAR)
 APOLLO COLLEGE

CERTIFICATE
This is to certify that the project on

“SPORTS PERFORMANCE ENHANCEMENT” is

a bonafied work done by PRASANT GUPTA of

B.P.T. IVth year & submitted in the academic

year 2007-2008
Date : / 08 / 2008 PRINCIPAL

ACKNOWLEDGEMENT

Taking on a project like this could be

impossible without input form large
number of people. Some gave us
confidence to get started while others
provided guidance. Some checked what
we had compiled & other were always
there when the long evening & weekends
took their toll. To all of those people I
would like to extend our heartfelt thanks.

In particular I would like to thank our

lecturers – Dr. Tung Pao Liu, Dr. Ritu
Sharma, Dr. Kshipra Patankar, Dr. R.
Raghuveer.

Special thanks to Dr. Harsh Mohan

Rajdeep, who so generously gave his
time to read and comment on the various
section of this project.

Finally I would like to thank my friends …

for being just there and my family, for
believing in me from the start.

Contents-
1.Sports Training
Endurance Training
Aerobic Endurance………………………………………………………….
Aerobic Threshold………………………………………………………….
Anaerobic Endurance………………………………………………………….
Anaerobic Threshold………………………………………………………….
Speed Endurance………………………………………………………….
Strength Endurance………………………………………………………….
Effects on the Heart………………………………………………………….
Plyometric Training
Plyometric exercises work
Mechanical Model………………………………………………………….
Neurophysical Model ………………………………………………………….
Lower Body

Depth Jumps………………………………………………………….

 Platform
 Vertical
 Staircase
 Long

Multiple Jumps ………………………………………………………….

  Box Jumps
 Long Jumps
 Vertical Jumps
 Stair Jumps
 Hurdle Jumps

Marches ………………………………………………………….

 Box Jump March

 Box March (High)
 Box March (Low)

Lateral Jumps………………………………………………………….

 Barrier Lateral Jump

 Box Lateral Jump
 Box Lateral Shuffle

Core (mid-section) ………………………………………………………….

Broomstick Twist

Medicine Ball ………………………………………………………….

 Seated Twist
 Standing Twist
 Seated Side Throw
 Sit-up

Upper Body

Push up………………………………………………………….

 Depth
 Clap

Circuit Training
Total body circuit training exercises………………………………………………
Upper body circuit training exercises…………………………………………
Lower body circuit training exercises…………………………………………
Core Region circuit training exercises…………………………………………

Speed Training
 Agility execises……………………………………………………………..

Speed Training Drills……………………………………………………………..

Flexibility Training
Benefits of flexibility training……………………………………………………………..

Upper & Lower Body stretching exercises………………………………………

Dynamic stretches……………………………………………………………..

Self Myofascial Release exercises………………………………………………………

Interval Training
Suitable for many sports
Training sessions
For a multi sprint sport……………………………………………………………..
For a tennis player……………………………………………………………..

Cross Training
Benefits of Cross training……………………………………………………………..
What exercises make a good cross training routine
Sports Specific Training Programme
Cricket……………………………………………………………..
Football/Soccer……………………………………………………………..

2.Nutrition for optimal performance

Carbohydrate……………………………………………………………..
Proteins…………………………………………………………
Fats…………………………………………………………………………..
Vitamins & Minerals……………………………………………………..
General Guidelines for Sports Diet…………………………….
Athletic Guidelines which maximize athlete………………..
Health status & performance
Pre Competition Nutrition…………………………………………..
Importance of Carbohydrates
 Carbohydrate Loading
Carbohydrates prior to exercise performance
Water & Electrolytes
Guidelines for Drinks during exercise
Pre Event nutrition or pre game meal…………………
An example of wrong kind of pre contest feeding..
Recommended Pre Competition Consumption..
Liquid meals…………………………………..

3.Ergogenic Aids :Sports Supplements

Sports Supplements & Athletic Performance

Protein & athletic performance…………………………………………………

Glucosamine & athletic performance ………………………………………

Ribose & athletic performance………………………………………………

Creatine & athletic performance………………………………………………

Glutamine supplements………………………………………………………

B-Vitamin & athletic performance………………………………………………………

Ephedrine & athletic performance…………………………………………………………

Caffiene…………………………………………………………….

Anabolic –Adrogenic steroids in sports……………………………………

Androstenedione

THG

Clenbuterol
 DHEA

Amphetamines stimulants……………………………………………………

4.Sports Psychology

Dealing with performance anxiety…………………………………………………

Before the event

During the event

After the event

Motivation & Goal setting for exercise………………………………

The S.M.A.R.T principle

Mental focus during Sports(Centering) ………………………………………

Centering Techniques

Improving Sports performance with Visualization Techniques

Guided Imagery

Coping with Sports Injury………………………………………………

Mental Strategies for faster Recovery

When workouts won`t work ………………………………………………………

Change in Workout to Get the Results Required

Ten Ways to discover Sports Potential…………………………
Simple Strategies for Sports success

5.Medications…………………………………………………………………
 6.Conclusion……………………………………………………………..

7.References…………………………………………………………………

Sports Performance Enhancement

Introduction

Sports performance enhancement helps an athlete achieve the results

he
want in the fastest possible time by using advanced methods to train body & mind
both physically ,mentally & emotionally. Mind training techniques can help him
ensure
that every practice or workout is your best, increasing his motivation and
determination to stick to a routine, goal setting, eliminating anxiety prior to a
competition, and overcoming plateaus.Athlete can achieve the desired results he
wanted in various sports by physical training that helps to design his body for an
appropriate sports.Though there are generalized fitness plans for whole body
 fitness,specialized training plans have been found very effective along with a good
sports diet for maximizing athlete`s performance.The performance in various
sports can
be enhanced by following various methods & techniques to train an athlete.

They are-

1.Sports Training plans

2. Sports Nutrition for optimal performance

3. Sports supplements or Ergogenic aids

4. Sports Psychology

5. Some Medications

Sports Training
Athletes need to practice in order to perform well. Training efficiently for sport and varying
workouts and skill drills can help avoid burnout and boredom, as well as reach new levels of
performance

Endurance Training
Endurance training is quite a broad sweeping term. It's
often used interchangeably with terms like "aerobic", "anaerobic",
"strength" and "speed". The objective of endurance training is to
develop the energy production systems to meet the demands of the
event.
The importance of stamina is increasingly recognised
in all sports, particularly those involving bursts of running (e,g,
football, basketball and rugby) or lengthy matches (e.g. tennis).
A lack of stamina not only hampers physical performance, it can make unforced technical or
tactical errors as increasing tiredness affects mental alertness and reaction times

The types of endurance are aerobic endurance, anaerobic endurance, speed

endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all
events.

Work conducted by Paul B Gastin, "Energy system interaction and relative

contribution during maximal exercise" Sports Med 2001: 31(10); 725-741, provides estimates
of anaerobic and aerobic energy contribution during selected periods of maximal exercise
(95% effort).

% %
Duration
Aerobic Anaerobic
Aerobic Endurance
0-10 seconds 6 94
During aerobic 0-15 seconds 12 88
work, the body is working 0-20 seconds 18 82
at a level that the
demands for oxygen and 0-30 seconds 27 73
fuel can be meet by the 0-45 seconds 37 63
body's intake. The only
waste products formed 0-60 seconds 45 55
are carbon dioxide and 0-75 seconds 51 48
water. These are
removed as sweat and by 0-90 seconds 56 44
breathing out. 0-120 seconds 63 37
0-180 seconds 73 27
Aerobic endurance is
developed using 0-240 seconds 79 21
continuous and interval
running.

• Continuous duration runs to improve maximum oxygen uptake (VO2max)

• Interval training to improve the heart as a muscular pump

Aerobic threshold

The aerobic threshold, point at which anaerobic energy pathways start to operate, is around
65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic
threshold.

Anaerobic endurance
Anaerobic means 'without oxygen'. During anaerobic work, involving maximum effort, the body
is working so hard that the demands for oxygen and fuel exceed the rate of supply and the
muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen,
take the body into a state known as oxygen debt. The body's stored fuel soon runs out and
activity ceases - painfully. This point is often measured as the lactic threshold or anaerobic
threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the
lactic acid is removed and the oxygen debt repaid. Fortunately, the body can resume limited
activity after even only a small proportion of the oxygen debt has been repaid. Since lactic acid
is produced, the correct term for this pathway is lactic anaerobic energy pathway.

This pathway can exist only so long as the fuel actually stored in the muscle lasts,
approximately 4 seconds at maximum effort.

Anaerobic endurance can be developed by using repetition methods of relatively high intensity
work with limited recovery.

Anaerobic threshold

The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is
considered to be somewhere between 85% and 90% of your maximum heart rate. This is
approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be
determined with anaerobic threshold testing.

Speed endurance

Speed endurance is used to develop the co-ordination of muscle contraction. Repetition

methods are used with a high number of sets, low number of repetitions per set and intensity
greater than 85% with distances covered from 60% to 120% of racing distance. Competition
and time trials can be used in the development of speed endurance.

Strength endurance

Strength endurance is used to develop the athlete's capacity to maintain the quality of their
muscles' contractile force. All athletes need to develop a basic level of strength endurance.
Examples of activities to develop strength endurance are - circuit training, weight training, hill
running, harness running, Fartlek etc.

Effect on the heart

As an endurance athlete, you will develop an athlete's heart which is very different to the non
athlete's heart. You will have:

• Bradycardia - Low resting pulse rate of under 50 bpm

• ECG shows ventricular hypertrophy (thickening of the heart muscle wall)
 • X-ray reveals an enlarged heart
• Blood tests shows raised muscle enzymes

The above for the average person (non athlete) indicate a probable heart block, hypertension,
heart failure, a recent myocardial infarct or cardiomyopathy.

Plyometrics
Plyometrics drills are a superb way to increase your sport-specific power.
But they must follow a suitable program structure designed to meet the demands of your
sport...

Plyometric Exercises Work:-

A muscle that is stretched before a concentric contraction,

will contract more forcefully and more rapidly (4,5). A
classic example is a “dip" just prior to a vertical jump. By
lowering the center of gravity quickly, the muscles
involved in the jump are momentarily stretched producing
a more powerful movement. But why does this occur?
Two models have been proposed to explain this
phenomenon. The first is the…
Mechanical Model
In this model, elastic energy is created in the muscles and
tendons and stored as a result of a rapid stretch (6,7,8). This stored energy is then released
when the stretch is followed immediately by a concentric muscle action. According to Hill
(9) the effect is like that of stretching a spring, which wants to return to its natural length.
The spring is this case a component of the muscles and tendons called the series elastic
component. The second model is the…
Neurophysical Model
When a quick stretch is detected in the muscles, an involuntary, protective response occurs
to prevent overstretching and injury. This response is known as the stretch reflex. The
stretch reflex increases the activity in the muscles undergoing the stretch or eccentric
muscle action, allowing it to act much more forcefully. The result is a powerful braking effect
and the potential for a powerful concentric muscle action (10,11,12).
If the concentric muscle action does not occur immediately after the pre-stretch, the
potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay
between dipping down and then jumping up, the effect of the counter-dip is lost).
It is thought that both the mechanical model (series elastic component) and the neurophysical
model (stretch reflex) increase the rate of force production during plyometrics exercises.
Lower Body

Depth Jumps

Platform

Preparation:- Stand on box close to front edge facing platform

Execution:-Step off box landing on both feet between box and

platform.

Jump off the ground as fast as possible onto the platform

Vertical

Preparation:-Stand on box close to front edge facing vertical jump

flag.

Execution:-Step off box landing on both feet under vertical jump flag.
Jump off the ground as fast as possible. Reach up with one or both
hands and hit the highest flag possible.

Staircase

Preparation:-Stand on box close to front edge facing staircase.

Execution:-Step off box landing on both feet between box and

staircase. Jump off the ground as fast as possible to highest step

Long

Preparation:-Stand on box close to front edge facing measured floor.

Execution:-Step off box landing on both feet behind starting line.

Jump off the ground as fast and as far as possible.
 Multiple Jumps

Box Jumps

Preparation:-Stand in front of a secured box or plateform.

Execution:-Jump onto box and immediately back down to same

position. Immediately repeat.

Long Jumps

Preparation:-Stand behind starting line.

Execution:-Squat down and jump forward as far as possible using a

double arm swing. Upon landing, immediately jump forward again

Vertical Jumps

Preparation:-Stand below vertical jump flag.

Execution:-Squat down and jump up as high as possible. Reach up

with one or both hands and hit flag. Upon landing, immediately jump
up again and attempt to reach higher.

Stair Jumps

Preparation:-Stand facing bottom of staircase.

Execution:-Squat down and jump up steps using a double arm swing.

Upon landing, immediately jump up steps again.

Hurdle Jumps

Preparation:-Stand facing collapsable hurdles or barriers (12" to 36", 30 to 90 cm) set up in a

row.
Execution:-Squat down and jump over hurdle with feet together using a double arm swing.
Upon landing, immediately jump over next hurdle.

Marches

Box Jump March

Preparation:-Stand in front of a short box or platform. Place one foot on edge of box.

Execution:-Jump up high and land with opposite foot on edge of box

and other foot on floor. Immediately repeat

Box March (High)

Preparation:-Stand in front of a box or platform. Place one foot on

edge of box.

Execution:-Jump and land with opposite foot on edge of box and

other foot on floor. Immediately repeat.

Box March (Low)

Preparation:-Stand in front of a short box or platform. Place one foot

on edge of box.

Execution:-Jump and land with opposite foot on edge of box and

other foot on floor. Immediately repeat.

Lateral Jumps

Barrier Lateral Jump

Preparation:-Stand with side to barrier.

Execution:-Jump sideways to opposite side of barrier. Upon landing,

immediately jump to other side.

Box Lateral Jump

Preparation:-Stand on box.

Execution:-Jump sideways down to side of box. Jump back onto box

then jump down to the other side of the box. Jump back onto the box
and repeat

Box Lateral Shuffle

Preparation:-Stand with one foot on box and other foot off, down by
side of box.

Execution:-Jump sideways so opposite foot is on box and the other is

off by side of box. Repeat shuffle side to side

Core (mid-section)

Broomstick Twist

Preparation:-Sit on bench. Position pole on back of shoulders. Place hands or wrists over each
side of pole with arms extended.

Execution:-Rotate torso through waist to one side then to the

opposite side. Repeat.

Medicine Ball

Seated Twist

Preparation:-With a partner, straddled and sit on bench back to back with space between.
Place feet flat on floor. First partner holds medicine ball with both hands.

Execution:-Both individuals rotate torso through waist to same side.

First partner hands medicine ball to second partner who retrieves
ball. Both individuals turn to the opposite side to again exchange
medicine ball. Continue to rotate ball one direction. When finished,
repeat opposite direction.

Standing Twist
Preparation:-With a partner, stand facing away from each other, slightly less than a meter
away. Place feet wider than shoulder width apart, knees slightly bent. First partner holds
medicine ball with both hands.

Execution:-Both individuals rotate to opposite sides. First partner

hands medicine ball from behind to second partner who retrieves ball
from behind. Both individuals turn to the opposite sides to again
exchange medicine ball from behind. Continue to rotate ball in a
figure 8 one direction. When finished, repeat opposite direction.

Seated Side Throw

Preparation:-With a partner, sit on floor or sit straddled on separate benches. Sit side by side
facing opposite directions approximately 2 meters apart. First partner
holds medicine ball with both hands.

Execution:-First individual rotates torso away from other partner and

taps medicine ball on floor just behind far hip. Individual rotates torso
to the opposite direction and throws ball to partner. Second individual
catches ball and executes same sequence. Continue to exchange
ball. When finished, face opposite direction and repeat.

Sit-up

Preparation:-Facing partner, sit on floor less than 1 meter apart with knees bent. First
individual holds medicine ball with both hands.

Execution:-First individual lies back with ball overhead and taps ball
to floor. Individual immediately throws ball to partner from over head
and sits up. Partner catches ball in front of head and repeats steps.
Continue to volley ball back and forth.

Upper Body

Push up

Depth
Preparation:-Lie on floor face down between two mats or low platforms. Position hands on floor
between platforms. With toes on the floor push body up with arms
extended and body straight.

Execution:-Lower body to floor and immediately push body up as fast

as possible. As the hands leave the ground rapidly place hands on
platforms to the sides, catching body before it falls.

Clap

Preparation:-Lie on floor face down and position hands on floor. With toes on the floor push
body up with arms extended and body straight.

Execution:-Lower body to floor and immediately push body up as fast

as possible. As the hands leave the ground rapidly clap hands
together and place back to origional position, catching body before it
falls. Repeat.

Medicine Ball

Circuit Training Exercises

These circuit training exercises require only basic, inexpensive equipment - a set of
relatively light dumbbells, skipping rope and an exercise mat for example.
Each of the circuit training exercises below has been grouped into one of four categories:
Total Body
Upper Body
Lower Body
Core Region
There is a reason for this

Total Body Circuit Training Exercises

Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a
neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure
proper mechanics.

Burpees
1. Start in a standing position and bend your knees and place your
hands on the ground.
2. Extend your legs back into a push up position. Bring your knees
back in towards chest and stand back up.
3. This should be a continuous motion and be fluid.

Skipping
There are various types of skipping and they make excellent circuit training exercises
- two feet off the ground, alternate feet, hop
- on one leg for 5 then swap and so on.

Dumbbell Squat and Swings

1. Start position: Holding a dumbbell in each hand start in squatted
position with dumbbells between legs.
2. Start movement by standing up and keeping arms straight rotate
shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Tuck Jumps
Standing on the spot, jump up with both and tuck both knees in towards
your chest.
Squat Thrusts
In a push-up position bring both knees in towards your chest and
then explode out again so they are fully extended. Repeat in a
smooth, rhythmical fashion.

Treadmills
Similar to squat thrusts only alternate your feet. In the
push-up position with legs extended bring one knee into
your chest, then quickly switch to bring the other knee
into your chest. The action should be a smooth running
motion as your arms stay fixed .

High Knees
Running on the spot pick your knees up to waist height and
pump your arms.

Fast Feet on Box

Use a sturdy box or aerobic step. Step on and off quickly making
sure both feet come into contact with the box. Every 20 or 30
step-ups change your feet so the opposite leg leads.
Jumping Jacks
Start with your legs side by side and your arms by your
side. In one motion jump and spread your legs out to the
side while your arms raise out and up over your head.
Land in this position and then return to the starting position
and repeat.

Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back
approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head
and back erect and straight in a neutral position. Place hands on
waist.
3. Lower body by bending at right hip and knee until thigh is
parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and
vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure
proper mechanics.
Squat to Presses
Holding a relatively light dumbbell in each hand by your side, squat
down until your knees are bent just above 90 degrees. As you
extend your legs push the dumbbells overhead and extend your
arms fully. Lower the weights as you squat down again.

Ricochets
Stand with your feet together and arms by your sides. Keeping your
feet together jump forward a foot or so. Jump back to the starting
position. Jump to your left, back to the start, then the right and then
behind you. Repeat this sequence by keeping ground contact time
minimal and feet together.

Cardio Equipment
If you're lucky enough to own any cardiovascular
equipment (treadmill, cross trainer, rowing machine) they
make good circuit training exercises. Of course if y ou
perform your routine at the gym you have an even greater
range of choice.
Upper Body Circuit Training Exercises

Dumbbell Exercises
There are dozens of upper body circuit training exercises you
can do with dumbbells. Examples include biceps curls, lateral
raises, alternating shoulder presses, triceps extensions, front
raises, single arm rows.

Push-Ups
To make regular push-ups easier (remember you need to
sustain them for 30-60 seconds), keep your knees in contact
with the ground.

Wide Push-Ups
Same as a regular push-up except spread your hands to wider
than shoulder width.

Diamond Push-Ups
Same as a regular push-up except place your hands together
and make a diamond shape with your thumbs and forefingers.

Plyometric Push-Ups
Same as a regular push-up except as you extend your arms push
up explosively so your hands leave the ground. Then allow your
elbows to bend slightly to absorb the shock as you land. Lower and
repeat. A variation of this exercise is to quickly clap your hands as
they are in the air.
 Bench Dips
1. Sit upright on the edge of a sturdy bench and place
hands hip width apart, palms down, fingers pointing
forward and gripping the edge of the bench. Place heels
on another bench with legs out straight in front of you.
2. Start position: Slide glutes off bench with elbows
slightly bent.
3. Lower body by bending at elbows until elbows are at
90 degree angle. Return to start position.

Lower Body Circuit Training Exercises

Dumbbell Exercises
As with the upper body there are dozens of circuit training exercises for the lower body you
can do with a simple set of dumbbells. Examples include, squat variations, lunges, calf
raises, dead lifts
One Leg Squat
This is one of the more difficult lower body circuit training
exercises - even with just your own bodyweight. Make sure you
build gradually up to this one...
1. Stand with feet hip width apart with knees slightly bent and toes
pointing forward.
2. Start position: Lift one foot off ground and extend leg forward.
Extend arms forward at hip level.
3. Lower body by flexing at the hips and standing leg knee. Upper
body can flex forward at the hips slightly (~5°) during movement.
Be sure to "sit back" so that knees stay over the feet.
4. For balance, hold on to a chair by your side. Once thigh is
slightly above parallel return to start position.
5. Remember to keep head and back straight in a neutral position
- hyperextension or flexion may cause injury. Keep weight over
the middle of foot and heel, not the toes. Keep abdominals tight
throughout exercise by drawing stomach in toward spine.

Single Leg Kickbacks

1. Start in a four point position with your hands and
knees on the ground.
2. Proceed to kick your leg back and up until you
 reach full extension.
3. Squeeze your glute muscle while performing this movement. Repeat with the other leg

Forward Lunges
1. Start by standing with your feet shoulder width apart.
2. Step forward with one foot and bend your knees into a lunged
position. Your back knee should come close to touching the ground
and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement. Return
to the starting position and repeat on the opposite leg. 4. If you
have them, hold a light dumbbell in either hand.

Box Step with Knee Drive

1. Stand behind box and place one foot on top of box, heel close to
the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee
up towards your chest. 3. Repeat with other leg.

Core Region Circuit Training Exercises

Sit-Ups with a Twist

1. Start position: Lie back onto floor or bench with knees bent
and hands behind head. Keep elbows back and out of sight.
Head should be in a neutral position with a space between
chin and chest.
2. Leading with the chin and chest towards the ceiling, contract
the abdominal and raise shoulders off floor or bench. As you
come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other
shoulder.
4. Remember to keep head and back in a neutral
position. Hyperextension or flexion of either may
cause injury.
Supermans
1. Start position: Lie face down on floor with hands down at sides. You may place a rolled
towel under forehead to clear face from floor.
2. Raise chest and head off floor keeping feet in contact with floor. To increase resistance,
extend arms out in front like superman.
3. Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary
exercise raise feet while raising trunk.
Double Crunch
1. Lie back onto floor or bench with knees bent
and hands behind head. Keep elbows back and
out of sight. Head should be in a neutral
position with a space between chin and chest.
2. Start position: Hands behind head and knees
bent at 90 degrees.
3. Leading with the chin and chest towards the
ceiling, contract the abdominals and raise
shoulders off floor or bench. During the crunch,
also bring knees towards chest.
4. Return to the start position.

V-Ups
1. Start position: Lie back onto floor or bench with
knees bent and hands extended towards ceiling.
Head should be in a neutral position with a space
between chin and chest.
2. Leading with the chin and chest towards the
ceiling, contract the abdominal and raise shoulders
off floor or bench. Also raise legs up towards ceiling
an d attempt to touch your hands to your feet.
3. Return to start position.

Oblique Crunch
1. Start by placing your left foot over your right
knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist
so that your right elbows tries to touch your left
knee.
3. Return to the starting position and repeat
according to the required repetitions.
4. Repeat with the other side.
Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.

2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed
number of repetitions.

Push-UP Superman With Alternating Arms

Starting Position: Start the movement in a plank
position. Holding that position raise your right arm
and left leg off of the ground. Return to the starting
position and repeat with the other arm and leg.
Hold each lift for 1-2 seconds.

Bicycle Kicks
1. Lie on your back with your knees at chest level
and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in
extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions
are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your
back flat then reduce the extension of your legs
Speed Training

What is speed? It is the ability to reach a high velocity of

movement in whatever mode of locomotion – running, cycling,
skating swimming etc (1).
Very often, agility is more relevant to successful sports
performance than all-out speed. Agility is the ability to explosively
brake, change direction and accelerate again.
Another element of fitness closely related to speed training is
speed endurance. Many athletes must maintain a high velocity
for longer than 6 seconds or produce repeated sprints with
minimal rest periods in between.
The combination of speed, agility and speed endurance an athlete requires is determined
by his or her sport. But regardless of the event, there are several modes of training that are
integral to developing a ‘fast’ athlete:

Strength & Power Training

Speed is chiefly determined by the capacity to apply a large amount of force in a short
period of time. This is also known as power. Many athletic movements take place in 0.1 to
0.2 seconds but maximal force production takes 0.6 to 0.8 seconds. The athlete who can
apply most force in the short period of available time is said to be the most powerful.
Strength training increases maximal force production. Assuming as a result, more force can
be produced in the same period of time, strength training alone can increase power.
However, it makes more sense to increase both maximal force production and the rate of
force development. This can be achieved through power training. Both strength and power
training are integral to improvement of speed.

Speed Training
Practising moving and accelerating faster helps to condition the neuromuscular system to
improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed
training are assisted and resisted speed training. Assisted training (also called overspeed
training helps to improve stride frequency (2,3,4). Resisted speed training helps to improve
speed-strength and stride length (2,3,4).
Agility Training
Most team sports consist of very few movements that occur only in a straight line. Nor do
those movements occur at a fixed pace or for a fixed length of time. Agility and quickness
training improves an athlete’s ability to change direction, brake suddenly and perform sport-
specific skills with speed and dexterity.

Agility Exercises
Drill #1 - Figure Runs
Set out a course according to the diagram below. Cones are
used to mark out a series of numbers in varying sizes. For
large groups, split the team into groups of two or three and
have each player run around the number or figure. Each player
performs the figure once before moving onto the next figure.
Soccer and hockey players can dribble a ball around the cones
while football and rugby players can run with the ball to make
the drill more sport-specific. Set out as many figures as you
want and vary the heights so players are required to work over
varying distances.

Drill #2 – Agility T Drill

Set up a series of cones similar to the diagram
below. The working player starts
by sitting down cross legged. On the start command
they run to their right and back, run backwards and
back an then to the left and back at full speed. A
server (yellow) can be added to throw a ball which
the working must catch and throw back or volley
back etc.

Drill #3 – Sprint Lateral Shuffle

Set up a series of markers similar to the diagram
below. Starting at the first marker sprint to the
second marker and side step to the third marker.
Continue until the end. Rest and repeat in the other
direction so side steps lead with opposite foot.
Drill #4 – Box Drill
Mark out a square approximately 10 meters/yards by 10
meters/yards. Place a cone in the center of the square. This
is the starting position. Each corner is given a number or
name. The coach or a training partner calls out a number or
name at random and you must run to the corresponding
corner and return to the center. As a variation two players
can use the square at once. One player is labelled A and the
other B. The coach calls out two numbers. Player A must run
to the corner corresponding to the first number and player B
to the second number. This drill sounds complicated but it’s
easy to implement and it’s excellent for getting players to
concentrate.

5-Count Ladder Drill

1. Start with your feet hip width apart at the bottom of the ladder
2. Step out to the right of the first square With your right foot immediately followed by
placing your left foot into the first square.
3. Bring your right foot along side your left in the first square then step
into the second square with your left foot immediately followed by the
right.
4. Count these first five steps in a 1-2-3-4-5 manor.
5. Reverse the sequence by stepping out to the right of the third square
with your left foot.
6. Repeat for the full length of the ladder.

Agility exercises are usually best performed in late pre-season training

and during the in-season. Because they shouldn't leave you feeling tired
you can perform a short, sharp agility session the day before a match or
competition. This will also help to improve your mental and physical
alertness as the game draws closer

Speed Training Drills

Drill #1 - Bounding
This is a plyometrics exercise. Along with a strength training
program, plyometrics will help to improve your sprinting power.
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and
bring the leg forward. At same time drive your right arm
forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Drill #2 - Alternating Strides

Speed training drills like these help to develop foot speed and co-ordination. 1. Set up a
series of cones in a straight line. The first 10 cones should be about 1 meter/yard apart. The
next 10 should be 2 meters/yards apart.
2. From standing start sprint the total length of the cones taking one step between each
marker.
3. The cones close together will encourage faster, shorter strides. You can gradually
decrease the distance between cones as you progress. Walk slowly back to the start to
recover.

Drill #3 - Alternating Starts

The basis of these speed training drills is a 10-20 meter/yard sprint. You should focus on
accelerating as quickly as possible by powering away with your arms and legs. If your sport
involves reacting quickly from different starting positions (as most sports do) try to vary the
starting position. Examples include doing a press up then sprinting, sitting on your hands,
lying face down, doing 5 squat jumps before sprinting etc.

Drill #4 - Accelerating Sprints

This drill requires you to mark out distance of about 100 yards/meters where you can sprint
in a straight line. You also need to mark a halfway point either with some landmark or a
mark on the ground. Starting at one end, gradually accelerate to reach full speed at the
halfway point and continue to sprint to the end. Slow down
gradually to a jog, turn and walk/jog back to the start. Speed
training drills like these help to develop speed and power
endurance. Remember though the emphasis should be on the
quality of the sprint so allow plenty of time to recover as you walk
between sprints.

Drill #5 - Weave In/Weave Out

This is an excellent drill for developing lateral (sideways) agility.
1. Place 4 cones in a straight line about 3 yards/meters apart.
2. In between each pair of cones place another cone about 3 yards/meters to the left.
3. Sprint from one cone to the next touching each one with your hand.
4. Try to take quick side steps, rather than turning to face the marker and running forward.

Flexibility Training

Flexibility training is perhaps the most undervalued

component of conditioning. While recent and ongoing
debate questions its role in injury prevention, athletes can
still gain much from a stretching regime.
From a volleyball spike to a rugby drop kick, flexibility of
the body’s muscles and joints play an integral part in
many athletic movements.
In general terms, flexibility has been defined as the range
of motion about a joint and its surrounding muscles
during a passive movement (1,2). Passive in this context
simple means no active muscle involvement is required to
hold the stretch. Instead gravity or a partner provides the force for the stretch.
The Benefits of Flexibility Training

By increasing this joint range of motion, performance may be enhanced and the risk of
injury reduced (3,4). The rationale for this is that a limb can move further before an injury
occurs.
Tight neck muscles for example, may restrict how far you can turn your head. If, during a
tackle, your head is forced beyond this range of movement it places strain on the neck
muscles and tendons.
Ironically, static stretching just prior an event may actually be detrimental to performance
and offer no protection from injury (5,6). The emphasis is on "may" however, as a closer
examination of the scientific literature shows that effects are often minimal and by no means
conclusive.
Muscle tightness, which has been associated with an increased risk of muscle tears (7,8),
can be reduced before training or competing with dynamic stretching. For this reason many
coaches now favor dynamic stretches over static stretches as part of the warm up.
Competitive sport can have quite an unbalancing effect on the body (9,10). Take racket
sports for example. The same arm is used to hit thousands of shots over and over again.
One side of the body is placed under different types and levels of stress compared to the
other. The same is true for sports like soccer and Australian rules football where one kicking
foot usually predominates. A flexibility training program can help to correct these disparities
preventing chronic, over-use injury.
Of course, a more flexible athlete is a more mobile athlete. It allows enhanced movement
around the court or field with greater ease and dexterity. Some other benefits may include
an increase in body awareness and a promotion of relaxation in the muscle groups
stretched - both of which may have positive implications for skill acquisition and
performance.

Types of Flexibility and Stretching

1. Dynamic flexibility -- the ability to perform dynamic movements within the full range of
motion in the joint. Common examples include twisting from side to side or kicking an
imaginary ball. Dynamic flexibility is generally more sport-specific than other forms of
mobility.

2. Static Active flexibility -- this refers to the ability to stretch an antagonist muscle using
only the tension in the agonist muscle. An example is holding one leg out in front of you as
 high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip
flexors (agonists) are holding the leg up.

3. Static Passive flexibility -- the ability to hold a stretch using body weight or some other
external force. Using the example above, holding your leg out in font of you and resting it on
a chair. The quadriceps are not required to hold the extended position.
A flexibility training program can be made up of different types of stretching:
1. Dynamic stretching
2. Ballistic stretching
3. Static Active stretching
4. Static Passive stretching
5. Isometric stretching
6. PNF stretching

Upper And Lower Body Stretching Exercises

Shoulder Stretch
Interlock your fingers and reach above your head. Your lower back should be flat or
slightly arched inwards. You can perform this exercise sitting or standing.

Triceps Stretch
Place your left hand behind your head and reach as far down your back as possible.
With your right hand grasp your left elbow and gently pull it behind the back of your
head. You can perform this exercise sitting or standing. Repeat for the other arm.

Chest Stretch
Clasp your hands behind your back. Gently straighten your elbows and raise your arms as
high as comfortably possible. You can perform this exercise sitting or standing.
Lower Back Stretch
Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right
knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor
as possible without your right shoulder leaving the floor.

Groin Stretch
Stand with your feet about 2 meters apart, toes pointing forward. Gradually shift all
your weight to your right leg by bending your right knee. Your left leg stays straight. Place
both your hands on your right knee for support. You can increase the starting distance
between your feet for a greater stretch.

Groin Stretch
Sit down and place the soles of your feet together. Clasp your ankles with your hands so
that your elbows rest on your knees. Gently push your knees down with your elbows until
your fell the stretch.

Quadriceps Stretch
Standing upright hold onto a support with one hand (i.e. a chair) for balance. With
your other hand clasp your ankle and pull your heel into your butt. Repeat for the
other leg.

Hamstring Stretch
Sitting down, stretch your legs out in front of you while keeping your back flat and
upright. Bend your left leg keeping your left foot flat on the floor. Slowly reach
forward and try to touch your right toe with both hands. Bend from your waist
keeping your lower back flat and your head up. Repeat for the other leg.
 Calf Stretch
Stand arms length away from a wall and with feet shoulder width apart. Place
your right foot about 2 feet in front of your left. Keeping both heels flat on the
ground lean towards the wall by bending your right knee. Your left leg should
stay straight. Push gently against the wall for a deeper stretch. Repeat for the
left leg.

Achilles Stretch
This is exactly the same procedure as above except as you lean towards the wall let both
knees bend. Rather than leaning forward you should feel like you are lowering
yourself straight down. Remember to keep both heels flat on the floor. Repeat for
the other leg.

Dynamic Stretches & Stretching Routine

Dynamic stretches are best incorporated into your warm up routine before training or a
competition.
More recently, clinical studies have shown that traditional static stretching exercise may be
detrimental to sports involving powerful movements. Dynamic stretches seem to be more
effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle
tears. For this reason, many coaches now advocate static stretching away from competition
to increase range of motion, and dynamic stretching prior to performing for injury prevention
and preparation.
Some of the exercises below incorporate a stability ball. Stability balls are great for
developing functional strength and core stability. They inexpensive and extremely versatile.
You will find them at any store that sells exercise equipment.

Dynamic Stretches

Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of
your body.
3. Repeat this continuous motion for 30 seconds.
Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2.
Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for
a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.

Full Back Stretch

1. Lie on your back and bring both your knees to your chest with
hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then
immediately roll back until just before your head touches the
floor.
3. Continue until you complete 10-15 full rolls.

Abdominal Stretch
1. Start by lying on your back on the stability ball holding a toning
bar at your chest (the toning bar is optional). 2. Push back with your
feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.

Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up
towel) around the bottom of one of your feet. 2. Pull the tubing and
raise your leg at the same time until a comfortable stretch is felt.
Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.

Groin Stretch
1. Start by placing your right knee on top of a stability ball and
maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.

Alternate Toe Touches

1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or
until a comfortable stretch is felt in your low back and
hamstrings.
3. Now try to touch the other foot with the opposite arm. This
motion should be continuous alternately touching each foot (as
close as possible) with the opposite hand.

Important: skip this stretch you are prone to low back pain
or if it causes you any discomfort.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and
backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg. 5. You can also swing your leg across
your body stretching the abductors and adductors.

Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light
aerobic exercise to make sure the body is thoroughly warm. While they are not as effective
as static stretching for increasing flexibility they can help to prevent injury and do not
negatively effect strength and power immediately afterwards. Static stretches can be
performed after training or competition to increase flexibility

Self Myofascial Release

Self myofascial release techniques (SMRT), although not new, have become more and
more prominent amongst athletes and fitness enthusiasts alike.
Both allopathic and alternative Therapists have embraced the use of myofascial release
massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim
a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be
contentious, it seems likely that many sports men and women can benefit from this
regenerative therapy.
Self Myofascial Release ExercisesFor these exercises you will need a foam roll (which is
very inexpensive). You can get them from anywhere that sell sports medicine or physical
therapy supplies. .Adductor Self Myofascial Release
1. Extend the thigh and place foam roll in the groin region with body
prone (face down) on the floor.
2. Be cautious when rolling near the adductor complex origins at
the pelvis.
3. If a “tender point” is located, stop rolling, and rest on the tender
point until pain decreases by 75%.

Hamstring Self Myofascial Release

1. Place hamstrings on the roll with hips unsupported.
2. Feet can be crossed so that only leg at a time is one the foam
roll.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the
tender point until pain decreases by 75%.

Quadriceps Slef Myofascial Release

1. Body is positioned prone (face down) with quadriceps on foam
roll
2. It is very important to maintain proper core control (abdominal
drawn-in position & tight gluteus) to prevent low back
compensations
3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh
4. If a “tender point” is located, stop rolling, and rest on the tender
point until pain decreases by 75%.
Iliotibial Band Self Myofascial Release
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” position with ears aligned with shoulders.
4. This may be PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the outside thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by
75%.

Upper Back Self Myofascial Release

1. Place hands behind head or wrap arms around chest to clear the shoulder blades across
the thoracic wall.
2. Raise hips until unsupported.
4. Stabilize the head in a “neutral” position.
5. Roll mid-back area on the foam roll.
6. If a “tender point” is located, stop rolling, and rest on the tender
point until pain decreases by 75%.

Interval Training
Interval training is described as bouts of exercise interspersed with short rest intervals. It is
based on the concept that more work can be completed at a higher relative intensity
compared to continuous-type training.
The intensity and duration of the work intervals and the length of the rest periods dictates
the training response. Very short, all-out bouts of work coupled with longer rest periods are
used for speed and speed endurance development.
Short, very intense work intervals with short rest periods will predominantly tax the fast
glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest
intervals can be used to develop aerobic endurance.
 Rest intervals are a critical component of the interval training program design. From the
chart above, you can see that in order to stress the aerobic system efficiently, short rest
periods are incorporated into the session. The opposite is true for speed development.
Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic
acid accumulation is low, increases in stroke volume are minimal and improvements in VO2
max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less) are
adopted (2,3).

Very short rest intervals are associated with high levels of blood lactate accumulation. This
effects neuromuscular control and can negatively impact speed development. Because speed
training requires maximal effort and a high quality of work, longer rest periods are more
appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic
endurance and increase VO2max towards its upper, genetic limit, interval training should
consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should
equate to 90-100% VO2max (1). This would be suitable for endurance events such as distance
running, swimming, rowing or cycling for example. It could also be used for endurance
development in multi-sprint sports such as rugby

Interval Training Sessions

Interval training can be incorporated into a wide variety of sport-specific training programs.
Splitting some of training sessions into sets and repetitions is familiar territory for the serious
track athlete who wants to run faster or boost endurance
Interval Training Sessions For 10-km Runners
The training sessions in the table below are designed to improve the oxidative energy
system – the most predominant pathway in this type of activity.

Interval Training Session For a Multi-Sprint Sport

The interval training session below is designed to improve cardiovascular endurance for a
mutli-sprint sport such as soccer. Remember, that interval training describes only the format
of training and is not only used for endurance development. Other sessions, using different
work to rest ratios can be devised in order to develop speed or speed endurance.
Increasing Lap Run
 Using the markings of a soccer pitch or similar size area, start on the touchline at the
halfway point and run ¾ pace to the corner flag. Run ¾ pace diagonally to the opposite side
of the pitch at the halfway point. Jog slowly along the halfway line back to the start.
Continue for the other half of the pitch. This is one repetition. Repeat for 3 repetitions and
rest for 2-3 minutes minutes. This is 1 set. Complete 3-5 sets in total for an interval
endurance session.

Interval Training Sessions For a Tennis Player

Again, a sport like tennis requires elements of both aerobic endurance and anaerobic
power. This interval training session below is designed to improve tennis-specific
cardiovascular endurance.
Cross Court Drill
1. Holding a racket stand at one far corner of the court (where baseline and doubles sideline
meet).
2. Side step along the baseline to the opposite far corner.
3. Run three quarter pace diagonally across the court to the corner of the net. Make an
imaginary forehand shot with the racket.
4. Side step along the length if the net to the opposite corner.
5. Turn and run at three quarter pace diagonally across the court back to the start. Make an
imaginary backhand shot.
6. Continue this sequence for 60 seconds then rest for 1-2 minutes. Perform a total of 5 runs to
complete 1 set. Rest for 3 minutes and repeat for 2-3 sets

Cross Training
Improves Fitness and Reduces Injury

Cross training is a great way to condition different muscle groups, develop a new set of skills,
and reduce boredom that creeps in after months of the same exercise routines. Cross training
also allows you the ability to vary the stress placed on specific muscles or even your
cardiovascular system. After months of the same movements your body becomes extremely
efficient performing those movements, and while that is great for competition, it limits the
amount of overall fitness you possess and reduces the actual conditioning you get while
training; rather than continuing to improve, you simply maintain a certain level of fitness.
Cross training is also necessary to reduce the risk of injury from repetitive strain or overuse.

The term cross training refers to a training routine that involves several different forms of
exercise. While it is necessary for an athlete to train specifically for their sport if they want to
excel, for most exercisers cross training is a beneficial training method for maintaining a high
level of overall fitness. For example, you may use both biking and swimming each week to
improve your overall aerobic capacity, build overall muscle strength and reduce the chance of
an overuse injury. Cross training limits the stress that occurs on a specific muscle group
because different activities use muscles in slightly different ways.

Benefits of Cross Training

• Reduces exercise boredom

• Allows you to be flexible about you training needs and plans (if the pool is closed,
you can go for a run instead).
• Produces a higher level of all around conditioning
• Conditions the entire body, not just specific muscle groups
• Reduces the risk of injury
• Work some muscles while others rest and recover
• Can continue to train while injured
• Improves your skill, agility and balance

Exercises that make up a good cross training routine

Cardiovascular Exercise (Think about adding three different

exercises from the list below):

Running

Swimming

Cycling
Rowing

Stair climbing

Rope jumping
Skating (inline or ice)

Skiing

Racquetball / basketball / other court sports

 • Strength Training

Calisthenics (push ups and crunches and pull ups)

Free Weights
Machines

Tubing and Bands

• Flexibility (stretching, yoga)

• Speed, agility, and balance drills
• Circuit training, sprinting, plyometrics
and other forms of skill conditioning

With cross training, you can do one form of exercise each

day, or more than one in a day. If you do both on the
same day, you can change the order in which you do
them. You can easily tailor cross-training to your needs
and interests; mix and match you sports and change your
routine on a regular basis.

Exercise can strengthen the cardiovascular system,

bones, muscles, joints, reduce body fat and improve
flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to
start cross training. What better time to start than now? I hear your friends have taken up
snowboarding.

Sports specific training programs

Cricket
Before starting any match athlete should be sure to perform a thorough warm-up and
stretching routine. Batsmen and bowlers should also perform appropriate dynamic movements
- these will help to optimize performance and prevent

BATSMEN

Batsmen can potentially spend hours at the crease. This requires excellent concentration,
good hand eye coordination, and the physical skills to make every shot count. A strong core
and good upper body strength will allow him to play these powerful shots.

FIELDING

Fielders must have the stamina to remain in the field all day, plus the explosive skills to react
when suddenly called into action. Keeping moving while in the field - walking, stretching - will
allow him to suddenly burst into life and make a stop or catch.

BOWLERS

Bowlers need an explosive action combined with the endurance to keep going for over after
over. Lack of fitness will reduce his effectiveness and increase the risk of injury.

The following is appropriate for all players:

CV TRAINING

He should perform a minimum of two CV sessions per week of 45 - 60 minutes. These should
be at a moderate intensity (60 - 65% of maximum heart rate) - at this rate he should be
working reasonably hard, but still able to hold a conversation. Options include running, cycling,
rowing, stepper, etc. Combining several of these together into a workout is a good way to build
up stamina, and helps reduce boredom.

SPEED WORK

Speed workouts stress the body, and should be performed no more than twice a week. Be
sure to allow a few days to recover before a match. The easiest form of speed work is shuttle
runs - short runs of anywhere from 5 - 40 metres.
These will duplicate the runs he perform in a match. Practice not only standing starts, but also
running starts and lying starts (as though he dived for a ball and missed it). Initially perform
these sprints in gym kit, then try them whilst wearing pads and carrying bat.

HAND EYE DRILLS

Throwing and catching drills are essential for developing the neuro-muscular system. Top
teams practice these at all training sessions, and of course immediately prior to playing.

FOOT DRILLS These are essential for improving foot speed. Typically these are practiced
using a rope ladder, but if athlete don't have one available, hecan mark out an area with chalk.
Movements should be performed both forward and sideways to better duplicate playing
conditions. The numbers indicate the order to run in.

2 4 6 Single leg run; aim to run on

the ball of your foot, without
1 3 5 catching the rope or chalk
lines.

1 3 5 7 9 11 Double leg run; aim

to run at speed
through the rope
2 4 6 8 10 12
ladder, pumping with
your arms.

Double side step,

run through the
1 2 3 4 5 6 7 8 9 10 11 12 ladder in a sideways
direction.

6 12 18
2 4 8 10 14 16 Ickey Shuffle, As with the
double run, but this time
every third step comes
1 5 7 11 13 17
outside the rope.
3 9 15
 Cross overs, Side step
through the rope, taking your
1 2 3 4 5 6 leading leg both in front and
then behind the trailing leg.

Most people move better on one side than the other. Work on weak side to yield greater
improvements in game.

STRENGTH WORK

Strength training should always include a warm-up - ten minutes of CV will get body ready to
perform these exercises. Technique is crucial when performing any type of strength workout.
Each rep, or repetition, has three phases - the concentric contraction (lifting the weight), the
transition (where he pause for a second) and the eccentric contraction (lowering the weight).

Typically, the concentric phase comes first, although in exercises such as flyes and squats, the
eccentric half comes first. The concentric contraction should take around two seconds,
followed by a short pause, before the slower eccentric contraction, which should last around
four seconds.

UPPER BODY

Work the upper body twice a week during the off season, once a week during the playing
season. Using light weights will increase strength and stamina, not bulk.

Single Arm Triceps Pullover. This exercise works

the triceps muscle, which is crucial in both
throwing the ball and batting. Supporting the
working arm with free hand, straighten your arm to
lift the weight, keeping elbow pointing upwards the
whole time. Perform 3 sets of 12-15 reps with a
lightweight.
Bench Flyes. These work on chest muscles. Flyes
are performed on either an incline or flat bench,
using dumbbells. Slowly lower the weights,
remembering not to allow elbows to go lower than
shoulders, then bring hands back together at the
top. Perform 3 sets of 12 -15 reps with a light
weight.
Lateral Pull Downs work the muscles in upper
back. Pull the bar to the front of the body, then
slowly resist as the weight pulls the bar back up.
Keep the back straight and abdominals contracted
to control any forward movement from waist. Aim
for 3-4 sets of 12-15 reps. These can also be
performed seated on an exercise ball, which will
force him to use his abdominal muscles more.
Rear Deltoid Pull - this works the back of shoulder.
This exercise is performed using the lower pulley
of a cable machine. Do 2-3 sets of 12-15 reps with
a light weight. If one arm is weaker than the other,
adjust the weight accordingly. If feel the body
twisting, then lower the weight to maintain control.

Inclined bench Dumbbell Press - another exercise

for the chest muscles. Perform 2-3 sets of 10 -12
reps using dumbbells. If don't have access to an
incline bench, or indeed appropriate dumbbells,
can substitute a flat bench and a barbell.
Standing Biceps - for the muscles in the front of
the upper arm. Performed using either a cable or
free weights, the key is to keep the elbows tucked
into your side, and avoid swinging of the body.
Totally eliminate body sway by working with back
against a wall, but again, focus on keeping your
elbows tucked into sides.

When working with dumbbells, can also perform a

hammer curl, which is done with the thumbs
upwards, rather than the palms of the hands.
Perform 2 - 3 sets of 10 - 12 reps.
Reverse Flyes - these are an excellent exercise
for the upper back and rear shoulder muscles.
Rest body on a bench to give support to lower
back. Using a light weight, perform 3 sets of 15-20
reps, with a smooth, controlled action.

Avoid any jerking action during the movement.

 Cable Rotator - This will help strengthen the all
important rotator cuff. Sit with right side towards a
low pulley. Hold the handle in right hand, with arm
bent at 90 degrees, forearm parallel to the floor.
Rotate arm to bring the handle across body,
pause, then slowly return to the starting position.
Be sure to keep elbow tucked against body the
whole time. Aim for 2 sets of 10 - 12 reps.

Football/soccer

Soccer / Football players require high levels of fitness that enable them to run long durations
with small rapid sprints throughout a 90 minute period or even longer in match finals if extra
time awarded.

Speed work Speed work

t the plyometric circuit to developing explosive power, aim for doing this circuit no more than
once a week, and certainly not on days before a match, as this type of circuit takes a few days
to recover from.

Shuttle sprints, most sprints last for between 6 and 15 metres in a match, so look at this
distance for training. Work sprints in the following form, standing start, lying flat on stomach
start, running start, sprint forward with run back and then repeat all with a ball. Aim to have a
minimum of 3 markers to turn around, not necessarily in a straight line.

Muscular Endurance Use this circuit once a week to develop muscular endurance, best
performed alongside a skill session or on a day after a match.

DISTANCE SPEED DRILL / NOTES

2 X LAPS LIGHT RUN
3 X LAPS JOG / RUN
3 X 1/2 AS ABOVE
LAPS
1 X LAP RUN PACE
4 X 1/2 FAST RUN LEG CIRCUIT AFTER EACH 1/2 LAP
LAPS
4 X 1/2 FAST RUN
LAPS
4 X 1/2 FAST RUN
LAPS
WARM UP & STRETCH
PACE YOURSELF
DO DRILL WITH FOOTBALL
HK - SS - HTB -SS *
AS ABOVE PLUS UPPER BODY
CIRCUIT
AS ABOVE PLUS ABS CIRCUIT
 4 X LAPS SPRINT / JOG SPRINT ONE SIDE THEN JOG
BACKWARDS *
4 X 1/2 FAST A DO DRILL WITH FOOTBALL
LAPS
5 X LAPS FAST RUN LEG CIRCUIT AFTER EACH LAP
2 X LAPS LIGHT RUN COOL DOWN & STRETCH

HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM

AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE
LENGTH BEFORE SPRINTING AGAIN.

ONCE GOT FITTER, CAN THEN SPRINT THE LENGTH AND JOG ON THE WIDTH.

Perform 8-15 of each exercise as fast as possible, remember first time around to perform just
the leg circuit, then the leg and upper body and finally all three. Make sure that do the lap run
after each circuit.

LEG CIRCUIT

Two footed squat Walking lunge Alternate leg squat

thrusts - aim for a forward - changing thrusts - count reps
12 inch jump. lead leg. on 1 leg only.

UPPER BODY CIRCUIT

Wide arm press-up. Normal press ups, Close Hand - Aim to

Take elbows out to aim to keep a keep your thumbs
your sides. straight line touching each other.
through your back.
 ABDOMINAL CIRCUIT

Normal sit ups, keep Alternate elbows to Alternate hand

your chin off your knees - count reps on to foot - count
chest. one side only. reps one side.

Along with this session athlete can do straightforward cardiovascular training in the form of
running, rowing and steppers. Aim to build up to doing sessions that last a minimum of 45
minutes either 2-3 times a week.

Strength Training

Concentrate on adjusting workouts to allow for the body to recover, avoid training sore
muscles. Train at low intensity when new to weights, working on legs for power and arms in
order to hold off players.

Seated leg extension machine Quads. Keeping

back firmly into machine, place feet under the foot
pad, about shoulder width apart, just above your
ankle level.

To develop leg strength, aim to work for 3 sets of

10 - 12 reps, followed by 1 - 2 sets of 50% weight,
using 1 leg for 4 - 8 reps.
Calf machine. Most modern gyms will have a calf
machine, if not that use either a Smith Machine or
Barbell across shoulders.

Stand straight with the balls of feet on the

platform, with the shoulder weight cushions
comfortably placed on shoulders, - avoid being
bent up, or straining to reach the supports.

Lift and lower slowly for 2 - 3 sets of 10 - 12 reps

working for a full range.
Cable adductor and abductor pulls, Inner / Outer
Thighs. Aim for 2 sets 0f 10 - 12 reps with a
suitable weight. Work one leg, then simply turn
around to face the other way, in order to work the
abductors.

Repeat on the other leg. Count the number of

reps that can do, in order to gauge the difference
if any in strength in each leg.
Leg Press Quadriceps. There are a number of
foot positions athlete can use to work the different
muscles of quadriceps, he can have feet close
together - wide or shoulder width apart.

Work for 3 sets of 10-12 reps, for first set work

with feet close, then normal and finally wide, with
toes pointing outwards.
Hamstring Curl Machine. Use a suitable weight
and perform smooth reps. Avoid pushing yourself
on this exercise, as most peoples hamstrings will
tend to be tight, and can easily be damaged.

Aim for 2 - 3 sets of 10 - 12 reps, using a light

weight for first set.
Gluts / Hip Flexor Cable Pull Connect a foot
strap around a leg, just above the ankle joint, and
attach this to a low cable pulley.

Aim to keep legs and back straight throughout the

exercise, to help isolate the gluts, holding a
secure object for balance.

Work for 2 sets of 10 - 12 reps, on each leg -

facing forward (gluts) and rearward (hip flexors).
Complete Lower Body. A combination of either
front or rear lunges can be performed using a
Smith Machine, however always make sure that
athlete perform with a lightweight, enabling leg
muscles to get use to the movement prior to
increasing the weight.

Aim for 2 sets of 10 - 15 reps each leg, using a

light weight, however aim for a full range of
movement.
 Adductor Machine. Aim to keep your legs and
back in contact with the machine at all times.
Some machines will have a combination of
settings, allowing the legs to be taken wider, avoid
taking legs out too far, especially for beginners.

It may be useful to warm up muscles with a

lightweight prior to training weight.

Aim for 2 sets 0f 10 - 12 reps with a suitable

weight.

FOOT DRILLS Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with
approximately 15 inch squares. Combining ladders so that you go both forward and sideways,
will give you rapid results. The numbers indicate the order to run in.

2 4 6 Single leg run; aim to run on

the ball of your foot, without
1 3 5 catching the rope or chalk
lines.

1 3 5 7 9 11 Double leg run; aim

to run at speed
through the rope
2 4 6 8 10 12
ladder, pumping with
arms.

Double side step,

run through the
1 2 3 4 5 6 7 8 9 10 11 12 ladder in a sideways
direction.

6 12 18
2 4 8 10 14 16 Ickey Shuffle, As with the
double run, but this time
every third step comes
1 5 7 11 13 17
outside the rope.
3 9 15
 Cross overs, Side step
through the rope, taking your
1 2 3 4 5 6 leading leg both in front and
then behind the trailing leg.

By performing these drills in both directions, athlete will soon realize that he is better on one
side than the other. Aim to work on weaker side for greater improvement in game.

Nutrition for Optimal Performance

Athletics is becoming increasingly competitive.More and more stress is

being placed on how well you perform.To reach your highest potential, all of your body systems
must be perfectly tuned. Nothing is more important to your well-being and ability to perform
than good nutrition. Eating the right foods helps you maintain desirable body weight, stay
physically fit, and establish optimum nerve-muscle reflexes. Without the right foods, even
physical conditioning and expert coaching aren't enough to push you to your best. Good
nutrition must be a key part of your training program if you are to succeed.
 • There is no one "miracle food" or supplement that can supply all of your nutritional
needs.
• Certain foods supply mainly proteins, other foods contain vitamins and minerals, and so
on.

• The key to balancing your diet is to combine different foods so that nutrient deficiencies
in some foods are made up by nutrient surpluses in others.

• Eating a variety of foods is the secret

• The nutrients--the proteins, carbohydrates, fats, vitamins, minerals, and water--are

teammates that work together to provide good nutrition.

• Just as each team member carries out different tasks during a game, each nutrient
performs specific functions in your body.

• A lack of just one nutrient is a disadvantage to your body, just as losing a player to the
penalty box is a disadvantage for a hockey team.

• Your body needs all these nutrients all of the time, so the foods you eat should supply
them every day

Carbohydrate

Utilization

Immediate fuel for activity

Sustained energy for aerobic activity

Major energy for high intense activity like weight training or sprinting

Protein sparer - nervous system uses carbohydrates

Lack of carbohydrates causes protein to go through gluconeogenesis (conversion of

protein to glucose) and be metabolized

Recommendations for athletes or physically active

• 50%-60% of calories should be carbohydrates

o 40%-50% from complex carbohydrates
 o 10% from simple sugar
• Carbohydrate feedings during long duration (> 90 min.) submaximal (<70% VO2) can
improve endurance performance (Coyle E & Montain S, 1992; Maughan R, 1991).
o Carbohydrate ingestions of 30 to 60 grams per hour are required to improve
performance

Glycemic Index (GI)

• High glycemic indexed food should be eaten with other foods

o Soluble fiber, fat, acidic foods, and protein (particularly meat) significantly blunts
insulin spike
o Keeps blood sugar stable
o Inhibit hunger shortly after meal or snack
• GI monitoring may not have applicability in real world
o Food is typically eaten with other foods
o Breakfast is only time we eat after fast
o Studies show those who eat lower GI diet
 do not have significantly lower blood glucose levels
 do not lose more weight
o All values based on 50 grams of Carbohydrates
 Does not take into account variations of portion size
 Example: how often does someone eat 50 grams of carbohydrate of
carrots?

Glycemic Load (GL)

• Takes into account fiber content and portion size of food

• GL = GI x Carb (grams) / 100

Carbs
Food Serving Size GI GL
(g)
Potato, baked 1 medium 37 1.21 45
Grape-Nuts (cereal) 1/2 cup 47 0.95 45
Cornflakes (cereal) 1 cup 26 1.19 31
White rice, cooked 1/2 cup 35 0.81 28
Pasta, cooked 1 cup 40 0.71 28
Cheerios (cereal) 1 cup 22 1.06 23
White bread 2 slices 24 1.00 22
Beans, cooked 1/2 cup 27 0.60 16
Corn Chips 1 oz 15 1.05 16
Whole-grain bread 2 slices 24 0.64 15
Wild rice, cooked 1/2 cup 18 0.78 14
All-Bran 1 cup 24 0.60 14
Carrots, cooked 1/2 cup 8 1.31 10
Lentils, cooked 1/2 cup 20 0.41 8
Popcorn, air-popped 1 cup 5 0.79 4
GI (Glycemic Index) is a percentage expressed as decimal relative to white bread

Ornish, D (2007), The Spectrum, Ballantine Books, New York.

Proteins

Utilization

• Protein is used for building, maintaining and repairing muscle, skin, blood, and other
tissues energy takes priority over tissue building
• Very little protein is used as fuel when caloric supply is adequate

Best Sources

• Eggs, milk, fish, and meat

• Certain vegetable proteins can be eaten together or with animal proteins to compliment
proteins for proper amino-acid ratios
o Beans
 High in lysine, low in methionine
 Soybean are the exception
o Grains
 High in methionine, low in lysine

Complimentary Proteins

(combine one from each list)

• Kidney Beans • Bread
• White Beans • Pasta
• Lima Beans • Rice
• Lentils • Bulgur
• Chick Peas • Couscous
• Green Peas • Corn
• Black-eyed Peas • Almonds
 • Peanuts • Sesame Seeds

Requirements

• Average consumption for U.S. is 100 grams/day

• Protein requirements
o 10% to 20% of the diet should be protein for sedentary individuals
 40 grams/day for females
 55-70 grams/day or 0.8 grams/kg body weight for males
o Recommended protein intake for athletes or physically active people (Paul 1989)
 Protein and carbohydrate requirements increase somewhat
 more calories
 ratio of protein to carbohydrates does not change
 12% to 20% of the total calories
 Increases slightly during an increase or change of training
 Surprisingly protein requirements for endurance athletes are greater than
weight trained athletes
o Protein requirements increase when calories are insufficient

Fat

• Standard for fat intake not firmly established because of little known concerning the
human requirement

• The proportion of saturated fatty acids: mono unsaturated fatty acids: poly-unsaturated
fatty acids should be approximately 1:1:1

• To promote optimal health-fat intake should not exceed 30% of the energy content of
the diet

• At least 70% should be in form of unsaturated fats

• Eliminating fat - detrimental for exercise performance

• Low fat diet – difficult to increase carbohydrate and protein intake to furnish sufficient
energy to maintain stable body weight and muscle mass during strenuous training

• Low fat diet – malnutrition-because essential fat acids and many vitamins gain entrance
to the body through dietary fat

Vitamins and Minerals

• Requirements of vitamins and minerals – higher in sports persons than sedentary
 • Vitamin – A - 1000-2500 micro grams

• Vitamin – E - 10-20IU

• Iron intake – 50-85 mg

• Calcium – 1.5-3.0 mg

• Vitamin – C – 80-150 mg

• Thiamin and Riboflavin – 1 mg/1000 kcal (3-6 mg/day)

• Niacin – 10-20 mg/1000 kcal

• In addition to RDA certain vitamins are required as antioxidants

• Given to prevent free radical damage during heavy exercise

• During intense training programs:

 Vitamin E – 200-800 IU
 Retinal – 3750 micro grams
 Beta-carotene – 7500 micro grams
 Vitamin C – 100 mg

• The proportion of the different food groups to some extent depend upon type of event
for which the athlete is training

• Basic caloric requirement for sedentary persons – 1500 cal

• Endurance athlete training 70-100 miles/week – 6000 cal

• Gymnast performing 2 hr workout – not more than 3000 cal

• On average diet should consist approximately:

– Protein – 10%-20%
– Fat – 20%-30%
– Carbohydrate – 50%-70%

General Guidelines for Sports Diet

• The goals of training nutrition are:

– To maintain the athlete in ideal body composition

 – To maintain adequate body pool of nutrient

– To aid in achieving higher performance

– To incorporate healthy nutritional practices

– To introduce athlete to competition diets

Athletic Guidelines Which Maximize Athlete Health Status and Performance

• Include variety of foods to ensure adequate amount of nutrients

• Ensure adequate body weight and competition during training as well as off season
phases

• Consume sufficient grains, legumes and cereals to ensure intake of complex

carbohydrates and insist on natural sources such as fruits, fruit juices and sprouts
instead of sweets, aerated drinks and industrialized foods.

• Maintain low fat intake ,especially saturated fat

• Choose low-salt food and use it sparingly

• Drink plenty of water or dilute carbohydrate drinks

• Include calcium or iron sources, especially for female athlete

• Limit alcohol to moderate levels, if it cannot be avoided completely

Pre Competition Nutrition

Success in competition relies on many aspects including the quality of training diet.

Importance of Carbohydrates
Carbohydrates are the most efficient fuel for energy production.

• They can also be stored as glycogen in muscles and the liver, functioning as a readily
available energy source for prolonged, strenuous exercise.

• For these reasons, carbohydrates may be the most important nutrient for sports
performance.
 • Emphasizing grains, starchy vegetables, fruits, low-fat dairy products, and
carbohydrate-replacement beverages, along with reducing intake of fatty foods, results
in a relatively high-carbohydrate diet.

• Adequate glycogen stores are essential for optimal athletic function

• The requirement varies as per type, intensity and duration of sport.

• Endurance events – greater demands on glycogen stores than non-endurance events

• In endurance events and ultra-endurance events, normal glycogen stores will not
maintain adequate glycogen and may hamper performance.

• To overcome this problem – “carbohydrate loading” – increase the glycogen stores by

200-300% - to increase performance and delay fatigue

Carbohydrate Loading
Research has found that carbohydrate-loading diets improve endurance athletes’
performance.

Classical Carbohydrate Loading

• Carbohydrate loading can be accomplished in two stages:

– The depletion stage

– The carbohydrate-loading stage

The Depletion Stage

• On day one of the depletion stage, the athlete trains to exhaustion in his or her sport in
order to deplete muscle glycogen in specific muscles.

• The athlete must engage in the sport during this stage because carbohydrate loading
only occurs in the specific muscles exercised.

• For the next three days, a high-fat, low-carbohydrate diet (60–120 grams carbohydrate)
is consumed while the athlete trains moderately

The Carbohydrate-Loading Stage

• During the carbohydrate-loading stage, the diet is switched to a high-carbohydrate
intake (400–600 grams carbohydrate) for the next three days, while training time is
reduced.

• This will result in muscle glycogen “packing,” increasing the muscle glycogen to a new,
higher level
Modified Carbohydrate-Loading Diet
• The modified carbohydrate-loading plan is followed for six days prior to competition.

• It requires the athlete to consume a 50% carbohydrate diet for the first three days and
tapering of work outs.

• Then increase to a 70% carbohydrate diet (or 4.5 grams per pound of body weight) for
the last three days before competition and the tapering of work outs continues

Carbohydrates Prior to Exercise Performance

• Recommendations for pre exercise feedings

– Should contain between 1 and 5 gm of carbohydrate /kg body wt, and should be
taken 1 to 4 hrs prior to exercise

– The carbohydrate source should be easily digestable solid carbohydrate food,

but if taken one hour before exercise , it should be in liquid form

– The athlete should test the procedure in training before using it in competition

– The athlete should be aware of any sensation that might indicate sensitivity to
carbohydrate loading

Water and Electrolytes

• Water is a basic necessity for all life. Without it, life can't
exist.

• For young athletes like yourself, not enough water means

you can't do your best. It can even cause serious health
problems

• Our blood circulates like an ocean within us.

The water in blood helps carry nutrients and energy to our body cells.
• It also carries waste products away from our cells for excretion from our body. Water
helps regulate our body temperature, too--an important factor for all of us.

• Water keeps you from overheating.

• Sweating and evaporation from the skin cools you down.

• However, water is lost in the cooling process.

• That can be dangerous if the water is not replenished.

• If you run low on water, your body can overheat, like a car that is low on cooling fluid.

• Losing just two percent of the body's water can hurt performance.

• A five percent loss can cause heat exhaustion.

• A seven percent to ten percent loss can result in heat stroke and death.

• Dehydration can kill.

• Water is vital for your body's growth, repair, and physical activity

• Thirst is your body's signal that you need to drink water.

• By the time you feel thirsty, you may have already lost one percent to two percent of
your water--and that's enough to hurt performance.

• When you participate in a sporting event or practice session, follow these guidelines:

– Don't wait until you are thirsty before drinking water.

– Drink more than enough to satisfy your thirst.

– Drink more than you think you need before an event or practice to make sure
you are fully rehydrated.
• Most of the weight you lose during an event or training session is water lost through
sweat.

• At one time, wrestlers purposely dehydrated to lose weight rapidly and make weight
categories.

• Fortunately, this practice is decreasing, but it still occurs.

• Wrestlers dehydrated in many ways.

• Some exercised in hot rooms, often while wearing rubber suits in an attempt to sweat
off water.

• Others simply did not drink any fluids or eat foods high in water.
 • Still others lost water by spitting in a cup all day

• And some took diuretics (water pills) to increase urine output.

• None of these practices is recommended. Using them in combination is especially

dangerous.

• Dehydration poses both short- and long-term dangers to your health.

• In the short-term, your body's cooling system can't work properly and you can overheat,
suffer heatstroke, and possibly die.

• Long-term, repeated episodes of dehydration can be damaging to your kidneys.

• The most common outcomes of dehydration are poor endurance and poor performance

Guidelines For Drinks During Exercise

• During exercise lasting less than one hour- drink 500-1000 ml

• For exercise durations between one and three hours - drink should contain 10-20 mEq
of Na+ and Cl- and 6%-8% of carbohydrate, with 500-1000 ml/hr meeting carbohydrate
need and 800-1600 ml/hr meeting carbohydrate and fluid needs.

• For events more than 3 hrs - drink should contain 10-20 mEq of Na+ and Cl- and 6%-
8% of carbohydrate, with 500-1000 ml/hr meeting carbohydrate and fluid need

Avoid Drinks with Caffeine

• Some drinks that have caffeine, such as colas and iced tea,
are advertised as thirst quenchers.

• Do not use caffeine-containing beverages as fluid rehydration

drinks shortly before, during, and after a practice or
competition.

• Caffeine acts as a diuretic. It increases urine output and can

promote dehydration

As a Competition or Practice Approaches, Follow these Guidelines:

• Drink plenty of appropriate fluids the 24 hours before an event. Give your body
every opportunity to become fully rehydrated.
 • If you eat a pregame meal three or more hours before an event, make sure that
ample fluids are included--at least two cups (16 ounces).

• About 15 to 30 minutes before the start of competition or practice, drink a cup or

more of fluids. This will help ensure that your tissues are fully rehydrated at the
start.

• During the activity, drink six to eight ounces of fluids every 15 to 20 minutes.
Drinking moderate amounts frequently is the best way to keep fluid levels up. If
you drink too much too quickly, you may develop stomach cramps and other
discomfort

Pre-Event Nutrition or Pre-Game Meal

• Purposes of pre-game meal
• To provide adequate hydration
• To avoid hunger sensation on a relatively empty stomach
• To minimize G.I tract problems (gas, diarrhea)
• To provide carbohydrate to “top off” already high carbohydrate stores in the
liver

An Example of Wrong Kind of Pre-Contest Feeding

• An example of wrong kind of pre-contest feeding is the traditional meals composed of
12-to-16 ounce steak, scrambled eggs, baked potato and sugar

• The food leaves the stomach because of high fat content

• Does not contribute anything to the performance of the athlete

• The large protein intake may increase urination, including some degrees of dehydration
and may contribute to early fatigue, due to build up of uric and ammonia acids that are
not eliminated by the kidney during exercise stress

• This meal may leave players feeling hungry 3 to 4 hrs later, which is just the time when
they will be competing

Recommended Pre-Competition Consumption

• The meal should be consumed 2-4 hrs before competition

• The meal should comprise high carbohydrate, adequate protein and low fat foods
providing 500-1000 kcal

• Food included should be easily digested , high carbohydrate foods, not known to cause
G.I upsets
 • Food should be familiar and physiologically and psychologically comfortable for athletes

• Food choices of low-residue carbohydrates or commercial liquid meals are favorable for
athletes who undergo G.I stress

• Excessive protein intake should be voided since it increases water excretion

• Excessive salt intake should be avoided to avoid fluid diuresis. Salt supplementation is
not required in events other than ultra-endurance events the last several hours to days

• Adequate hydration must be ensured with increased fluid consumption 24 hrs before the
competition, then up to 500ml of fluid 10-15 min before competition.

• Dehydration to “make weight” must be prohibited

Liquid Meals
• Commercially prepared liquid meals offer an alternative and effective approach to pre-
event meal

• These foods are high in carbohydrates yet contain enough fat and protein to contribute
to a feeling of satiety

• Since they are in liquid form , they also contribute to athlete’s fluid needs

• It digests rapidly and completely

• Useful during day-long meets such as in swimming and track, or tennis and basketball
tournaments
Ergogenic Aids | Sports Supplements
Athletes often look for alternative nutritional supplements or substances to
improve performance. Some of these substances are naturally occurring and
completely legal while others are manufactured, illegal or banned by many
sporting organizations

Ergogenic Aids - Performance Enhancing Drugs

- Sports Supplements

Erogenic aids consist of substance, drugs,

procedures and even devices that are intended to
improve athletic performance. Some of these
substances are naturally occurring, easily available
and completely legal while others are manufactured,
illegal, or banned by many sporting organizations.
Many athletes, coaches, politicians and fans feel the
use of certain substances is unethical in sports.

Many substances classified as supplements are widely marketed as “health aids”

yet have limited research on their safety or effectiveness. Being classified as a
supplement means the contents of the product and the claims on the label have
not been evaluated by the U.S. Food and Drug Administration and may not have
any scientific basis.

In general, ergogenic or performance enhancing substances can be categorized

into the following areas.
Sports Supplements - Vitamins - Minerals

• Sports Supplements and Athletic Performance

• Protein Supplements

• Glucosamine

• Ribose

• Creatine

• Glutamine
.
• B-Vitamins
.

Banned or Regulated Ergogenic Aids

• Ephedrine
Ephedrine is classified as a supplement, and is freely available, but is on
the banned list of many sports organizations. Research hasn’t found any
improvement in strength, endurance, reaction time, anaerobic capacity,
or recovery time with ephedrine supplements, but there are serious side
effects athletes should be wary of.
• Caffeine
Caffeine is a naturally occurring substance that has been used by
endurance athletes for years as a way to stay alert and improve
endurance. While generally not harmful, it does have side effects, and is
banned (in high doses) by many sports organizations.
• Anabolic Steroids
Anabolic steroids (anabolic-androgenic steroids), are synthetic versions
of the male hormone testosterone. Non-medical use of anabolic steroids
is illegal and banned by most major sports organizations. Still, some
athletes continue to use them illegally in an attempt to improve sports
performance, despite evidence that using them this way can cause many
serious health problems.

The manufactured version of DHEA (Dehydroepiandrosterone) as

well as the designer steroids, Androstenedione (Andro) and
Tetrahydrogestrinone (THG) are all precursors to hormones, such as
testosterone, and work in a similar manner to anabolic-androgenic
 steroids. These are all banned substances by nearly all sports
organizations.

• Amphetamines
Amphetamines are central nervous system stimulant drugs that increase
alertness and self confidence, improve concentration, decrease appetite
and create a feeling of increased energy. Amphetamines such as
Benzedrine, Adderall, and Dexedrine have a high potential for addiction
and are on the banned substance list of most, if not all, sports
organizations.

Sports Supplements and Athletic Performance

Athletes often look for alternative nutrition to perform at their best. Supplements
are a multi-million dollar business that offer some good and some unnecessary
products.A supplement is something added to the diet, typically to make up for a
nutritional deficiency. Ideally, it should be used as a substitute for eating well.
Supplements include the following:

• Vitamins
• Amino Acids
• Minerals
• Herbs
• Other Botanicals

Common Sports Supplements Used by Athletics

• B-Vitamins
Vitamins are essential for the body to function properly, but there may
be a link between the B-vitamins (thiamine, riboflavin, vitamin B-6, B-12
and folate) and performance in high-level athletes.
• Caffeine
Caffeine has been used by endurance athletes for years as a way to stay
alert and improve endurance.
• Creatine
For some athletes, creatine supplementation improves repeated bouts of
high-intensity exercise, such as sprinting, weight lifting or power sports.
• Ephedrine
Research hasn’t found any improvement in strength, endurance, reaction
time, anaerobic capacity, or recovery time with ephedrine supplements.
 • Glucosamine
Glucosamine has been used to treat osteoarthritis and helps stimulates
cartilage. But does it help athletic performance?
• Glutamine
Glutamine (L- Glutamine) is a classified as a nutritional supplement and
is not regulated or banned by most sports organization.
• Hydration and Sports Drinks
Adequate fluid intake for athletes is essential to comfort, performance
and safety. The longer and more intensely you exercise, the more
important it is to drink the right kind of fluids.
• Protein Supplements
Protein is a necessary nutrient that everyone needs to function properly.
Both athletes and sedentary individuals need to get adequate protein.
• Ribose
There is clear evidence that shows an athletic performance benefit of
ribose supplements.
• How to Evaluate Supplement Health Claims
It's difficult to wade through the research regarding health or
performance benefits of many nutritional supplements. These tips will
help you make an informed decision about what actually works.

Sports Supplements and Athletic Performance

Protein and Athletic Performance

Protein is a necessary nutrient that everyone

needs to function properly. Both athletes and
sedentary individuals need to get adequate
protein.

High Protein Diet Claims

• Protein supports muscle growth

• Protein increases muscle strength
and mass
• Weight training increases protein
requirement dramatically
• Protein improves recovery

The Research Shows

 • Protein intake of greater than 2 gr/kg of body weight per day does not
increase the rate of muscle growth.
• Many athletes take in more protein than required.
• Many protein supplements contain additives that have no health benefit.
• Added protein intake does not enhance recovery.

Tips and Cautions

• High Protein diets increase risk of certain cancers

• High Protein diets increase calcium excretion and increased risk of
osteoporosis
• High Protein diets lead to a reduced intake of vitamins, minerals, fiber
and phytochemicals

Glucosamine - Athletic Performance

Glucosamine has been used to treat osteoarthritis and

helps stimulates cartilage cells to synthesize
glycosaminoglycans and proteoglycans. In studies oral
glucosamine sulfate has had a beneficial effect on
inflammation and mechanical arthritis.

Glucosamine Claims

• Protect cartilage against damage from

weight-bearing exercise
• Slows cartilage breakdown
• Stimulates cartilage growth
• Cures arthritis

Research Shows

• Glucosamine plays a role in maintenance and repair of cartilage

• Glucosamine stimulates cartilage cells to synthesize cartilage building
blocks
• Glucosamine may have an anti-inflammatory action by interfering with
cartilage breakdown

Tips and Cautions

 • Glucosamine is most effective for early arthritis when cartilage is still
present
• Glucosamine is less effective for severe arthritis
• Glucosamine appears safe, however, more long-term research is needed
to determine effectiveness

Ribose - Athletic Performance

Ribose has many important roles in physiology.
Among them, ribose is a necessary substrate for
synthesis of nucleotides, and it is part of the
building blocks that form DNA and RNA molecules.
The role that is most focused on in the supplement
crazed performance enhancement world is that
ribose is essential to regenerate ATP, the energy of
the body.

Ribose Claims

• Increases the synthesis and reformation

of ATP
• Improves high power performance
• Improves recovery and muscle growth
• Quickly restores energy levels in heart and skeletal muscles

Research Shows

• Ribose does improve the heart's tolerance to ischemia in patients with

coronary heart disease (CHD)
• There is no evidence of an ergogenic effect in healthy individuals
• There is no research published in peer-reviewed journals that shows an
athletic performance benefit

Tips and Cautions

 • The only research that supports a ribose supplement comes from
research on patients with heart conditions who lack the ability to
synthesis ribose in the first place.

Creatine & Athletic Performance

Creatine is a compound synthesized (made) in the
body and transported to muscle tissues where it
fuels short bouts of intense energy production. To
meet the demands of a high-intensity exercise,
such as sprinting or power sports, muscles
generate energy from chemical reactions involving
adenosine triphosphate (ATP), phosphocreatine
(PCr), adenosine diphosphate (ADP), and
creatine. Stored PCr can fuel the first 4-5 seconds
of a high intensity effort, but after that, another
source of energy is needed.

Once synthesized, creatine is moved to the

muscle. The amount of creatine that can be
moved and stored in limited, however so
additional supplementation beyond this capacity can't be used. Creatine can be
made in the body, but it is also available in the foods we eat, particularly beef.

Creatine Supplements and Exercise

The goal of creatine supplementation is to increase muscle phosphocreatine and
make more ATP available to fuel the working muscles. This improves an athlete's
ability to perform repeated bouts of short, high-intensity exercise before becoming
fatigued.

Optimal creatine supplementation seems to include a loading phase for about 4

days followed by a reduced maintenance phase. Individuals have varying
responses to creatine depending upon their personal needs.

Research on Creatine Supplementation

Research on creatine has found the following positive effects, however most
experts agree that more study is needed to determine the long-term safety and
benefits of creatine supplementation.

• Improves high power performance during a series of repetitive high

power output exercise sessions.
• Requires high intensity training to be effective, but supplementation does
not replace training.
• Does not increase endurance.
• Does not exert an anabolic effect.
• May augment gains in muscle hypertrophy during resistance training,
especially in those with compromised skeletal muscle due to injury or
disease.

Creatine Supplementation: Tips and Cautions

• Reports of more muscle cramping, strains, and pulls with use.

• Increased renal stress / damage.
• Increased risk of heat illness - athletes should up fluid intake with
creatine.

Creatine has been used by athletes for over ten years, yet there is very little
research regarding safety or long-term effects. More and more research is
beginning to look at possible benefits of this supplement. What little research
there is seems to suggest that creatine works to build muscle in those who,
through illness or disease, have a compromised muscle mass and strength.

Glutamine Prevents Muscle Breakdown and Improves Immune Function

Glutamine (L-Glutamine) is a naturally occurring non-essential amino acid that is
commonly stored in muscles and released into
the blood stream during times of stress. It is
used by the immune system during times of
stress such as physical trauma, burns,
starvation, and even during prolonged and
intense exercise such as training for marathons.
When there is a deficiency of glutamine or when
the amount of glutamine is drastically reduced
during increased stress, the body experiences a
suppression of the immune system until
glutamine levels are restored through either diet
or supplements.
Intense endurance exercise not only depletes glutamine stores, but has been
linked to a temporary decrease in immune system function and a susceptibility to
upper respiratory infections and other illness.

Natural Sources of Glutamine

Glutamine is most abundant in high-protein foods, such as meat, fish, legumes,

and dairy. Two particularly high vegetable sources are uncooked cabbage and
beets. Cooking can destroy glutamine, especially in vegetables. General food
sources of glutamine include:

• Animal sources such as meat, fish, eggs, milk, yogurt, and cheese
• Uncooked plant sources including beans, spinach, and cabbage and
beets.

Glutamine Supplements for Athletes

Athletes who take glutamine supplements do

so in order to prevent muscle breakdown and
to improve immune system functioning.
Several clinical studies have found that oral
glutamine can decrease the incidence of
illness and infection in endurance athletes or
athletes involved extreme training regimens.
Research has also found that glutamine
supplements can help maintain muscle mass
by preventing protein breakdown and
improving glycogen synthesis thereby
increasing muscle glycogen stores.

B-Vitamin Deficiencies May Reduce Athletic Performance

Vitamins are essential for the body to
function properly, but there may be a link
between the B-vitamins (thiamin, riboflavin,
vitamin B-6, B-12 and folate) and
performance in high-level athletes. The B-
vitamins are called 'micronutrients' and are
used to convert proteins and carbohydrates
into energy. They are also used for cell
repair and production.
Researchers at Oregon State University found that athletes who lack B-vitamins
have reduced high-intensity exercise performance and are less able to repair
damaged muscles or build muscle mass than their peers who eat a diet rich with
B-vitamins.

They found that even a small B-vitamin deficiency can result in reduced
performance and recovery. Individual B-vitamin requirements vary and may
depend upon the type and intensity of exercise, the amount of nutrients lost
through sweat, and urine, and individual differences in diet.

According to the researchers, the USRDA (United States Recommended Daily

Allowance)for B-vitamin intake may be inadequate for athletes.

Those most at risk for the B-vitamin deficiencies include athletes who are limiting
calories or have specialized, consistent or restricted eating plans.

B-vitamins is obtained from whole and enriched grains, dark green vegetables,
nuts, and many animal and dairy products. Exercise may increase an athlete's
requirement for riboflavin and vitamin B-6, however, the data for folate and
vitamin B-12 are limited.

Ephedrine & Athletic Performance

Ephedrine is a drug derived from the plant Ephedra
equisetina. It has been used for hundreds of years as a
CNS stimulant and a decongestant. A synthetic form of
the drug, pseudoephedrine, is a common ingredient in
over-the-counter and prescription cold and allergy
products. Structurally similar to amphetamines, it
increases blood pressure and heart rate. The
mechanisms behind ephedrine's effect on weight-loss
appear to be those of increasing energy expenditure through increased lipolysis;
increasing basal metabolic rate through thyroxine; and decreasing food intake by
suppressing appetite.

Ephedrine Claims

• Increases body fat loss

• Improves athletic performance
• Improves concentration

Research Shows
 • Research has found no effect of ephedrine on strength, endurance,
reaction time, anaerobic capacity, or recovery time after prolonged
exercise
• Ephedrine products have been found to contain from 0% to 100% of the
amount listed on the label
• Side effects vary and do not correlate with the amount consumed
• Caffeine potentiates the effect of Ephedrine and the combination can be
dangerous

Tips and Cautions

• Ephedrine is banned by the NCAA and the IOC

• Side effects include:

irregular heart rate

elevated blood pressure
dizziness
headache
heart attack
stroke
seizure
psychosis
death

Ma huang is an herbal form of ephedrine called ephedra that is contained in many

herbal products available in health food stores (often along with chromium).
Recent changes in USFDA regulations excuse the makers of nutrition supplements
from fully identifying the contents of their products. Ma huang has been blamed
for the deaths of several high school students who used it as a stimulant or
aphrodisiac; the deaths presumably resulted from CNS bleeding or cardiac
arrhythmia.

Caffeine -Athletic Performance

Caffeine has been used by endurance athletes for
years as a way to stay alert and improve
endurance. It is one of the best-researched
nutritional supplements, and the overwhelming
scientific evidence suggests that, in moderation, it
has no adverse health effects.
Caffeine Claims

• Improves athletic performance

• Increases energy
• Delays fatigue
• Improves fat burning by increasing fat metabolism
• Spares muscle glycogen
• Enhances body fat loss

Research Shows

• Acts as a central nervous system (CNS) stimulant

• Raises epinephrine levels
• Increases alertness
• Delays fatigue
• May slightly spare muscle glycogen
• Does not promote body fat loss

Tips and Cautions

• 3-6 mg/kg of caffeine one hour prior to exercise improves overall

endurance
• Side effects include nausea, muscle tremor, palpitations and headache
• Increases the effect of (potentiates) ephedrine side-effects so they
should not be taken together.
• Acts as a diuretic, so adequate fluid intake is crucial

Anabolic - Androgenic Steroids in Sports

Drugs commonly referred to as
"steroids" can be classified as
anabolic (anabolic-androgenic)
steroids or corticosteroids.
Corticosteroids, such as
cortisone or prednisone are
drugs that doctors often
prescribe to help control
inflammation in the body.
Corticosteroids are not the
same as the anabolic steroids
that are often linked with
illegal use in sports.
Anabolic steroids (anabolic-androgenic steroids) are synthetic versions of the male
hormone testosterone. They are a class of drugs that are legally available only by
prescription and are prescribed to treat a variety of conditions that cause a loss of
lean muscle mass.

Non-medical use of anabolic steroids is illegal and banned by most major sports
organizations. In January 2005, the Anabolic Steroid Control Act was amended
with the Controlled Substance Act that added anabolic steroids and prohormones
(a precursor to a hormone) to the list of controlled substances and makes
possession of the substances a federal crime. Still, some athletes continue to use
them illegally despite evidence that using them this way can cause many serious
health problems.

Anabolic steroids are testosterone derivatives that help the body metabolize
ingested proteins and facilitate the synthesis of skeletal muscle. They also delay
fatigue and may create a feeling of euphoria.

Some Commonly Used Steroid Supplements

• Androstenedione (Andro)
Androstenedione (Andro) is a designer steroid often mentioned in
relation with athletes, although there is little scientific evidence to
support its effectiveness in improving sports performance. Andro is a
supplement made from a naturally occurring steroid hormone. In 2004,
the U.S. Food and Drug Administration banned the sale of Andro due to
increasing evidence that showed serious health risks to those using the
substance.
• Tetrahydrogestrinone (THG)
Tetrahydrogestrinone (THG) is another designer steroid that has a similar
chemical structure to other banned steroids. It appears that THG was
specifically manufactured so it would not be detected in doping tests.
The FDA banned the sale of THG in 2003. They said it was not a
supplement but an unapproved drug, which makes any sale or use of it
illegal.
• Clenbuterol
Clenbuterol (Clen) is a selective beta-2 agonist/antagonist and a
bronchodilator sometimes prescribed for obstructive pulmonary disease.
Like anabolic steroids it can increase lean muscle mass, but it also has
potentially serious side effects.
• DHEA
DHEA (dehydroepiandrosterone) is a natural steroid prohormone that's
produced by the adrenal glands. The body then converts DHEA to male
and female sex hormones (estrogen and testosterone). DHEA
 supplements have been marketed as anti-aging supplements but
research on this is limited at this time.

Other Banned Anabolic Steroids

Anabolic steroids are banned by all major sports bodies including the Olympics,
the NBA, the NHL, and the NFL. The World Anti-Doping Agency (WADA) maintains
an extensive list of all banned performance-enhancing substances. Some include
the following:

Oral Steroids

• Anadrol (oxymetholone)
• Oxandrin (oxandrolone)
• Dianabol (methandrostenolone)
• Winstrol (stanozolol)

Injectable Steroids

• Deca-Durabolin (nandrolone decanoate)

• Durabolin (nandrolone phenpropionate)
• Depo-Testosterone (testosterone cypionate)
• Equipoise (boldenone undecylenate)

Effects of Anabolic Steroid Abuse in Men

• infertility
• breast development
• shrinking of the testicles
• male-pattern baldness
• severe acne and cysts

Effects of Anabolic Steroid Abuse in Women

• Deeper voice
• enlargement of the clitoris
• excessive growth of body hair
• male-pattern baldness
• severe acne and cysts
Other Effects of Anabolic Steroid Abuse

• delayed growth in adolescents

• tendon rupture
• increased LDL cholesterol
• decreased HDL cholesterol
• high blood pressure
• heart attacks
• enlargement of the heart's left ventricle
• cancer
• jaundice
• fluid retention
• HIV/AIDS
• hepatitis
• "roid rage" - rage and aggression
• mania
• delusions

Anabolic Steroids and Withdrawal

Athletes who use steroids can experience withdrawal symptoms when they quit.
The symptoms include mood swings, depression, fatigue and irritability, loss of
appetite, insomnia, and aggression. Depression can even lead to suicide attempts,
if untreated

Amphetamines Stimulants Performance Enhancing Drugs

Serious Risks and No Benefit to Sports Performance

Amphetamines, sometimes called "speed" or "uppers," are central nervous system

stimulant drugs that increase alertness, self-confidence and concentration, and
decrease appetite while creating a feeling of increased energy. The chemical
structure is similar to the naturally occurring adrenaline and noradrenaline that is
produced by the body. The effects of amphetamines are similar to cocaine, but last
longer.

Amphetamines, such as Benzedrine, Adderall, and Dexedrine, are sometimes

prescribed for ADHD (attention deficit hyperactivity disorder).
 While amphetamines create the illusion of
improved energy and sports performance,
they do not actually help an athlete
perform better. They tend to distort an
athlete’s judgment and perception of his
performance to the point where he thinks
he is doing better than can be objectively
measured. He may even play injured and
ignore injury warning signs.

Side Effects of Amphetamines

Potential short-term side effects of

amphetamines include:

• headaches
• increased blood pressure
• increased heart rate
• insomnia
• weight loss
• hallucinations
• convulsions
• heart rhythm abnormalities
• heart attack

Long-term use of amphetamines can result in an increase tolerance for the drugs
and the need to continually take more for the same effect. It’s not uncommon for
athletes to become dependent on the drug and have difficulty withdrawing from
amphetamines. Sudden withdrawal can cause depression, weakness and extreme
fatigue. Long-term use of amphetamines can result in:

• uncontrollable movements of the face

• paranoid delusions
• nerve damage
• irritability
• insomnia
• confusion
• tremors
• anxiety
• irregular heartbeat
• dizziness
• hypertension
Use in Sports
Despite all these side effects, many athletes continue to falsely believe that
amphetamines will provide a performance advantage and continue to use them.
The majority of the research on amphetamine use and sports performance shows
that taking amphetamines prior to an event has no benefit. It simply makes an
athlete feel they are performing better, but in fact they often performance at a
lower level than without the drug.

Sports Psychology
The mind is as much of a part of excelling in a sport as the body. Many elite athletes
rely on sports psychology techniques, skills and tools to get a mental advantage over the
competition and learn how to improve their focus.

Don't Choke. Dealing with Performance Anxiety

Many athletes perform their best during training or practice and find that they
choke during competition. If this happens there are some simple steps to be taken to
overcome such anxiety .

Choking is described as a decrease in performance due to too much perceived

stress..It should be kept in mind that stress lives only in our mind and in the way we interpret a
situation. Ultimately, it is not the external situation that causes stress, but the way we think
about that event that creates feelings of stress, anxiety and fear. For athletes who choke
during competition it is important to understand that they can control the thoughts they have
regarding the event. Thoughts of doubt, failure and a lack of confidence in their ability? If so,
such negative thinking often breeds feelings of anxiety, nervousness, and tension.

Before the event:

Understand that pre-race jitters are normal and accept them. Don't fight the nervous energy
felt. Don't misinterpret it by thinking that it is fear. That adrenaline rush felt is normal and it is
part of our body's natural preparation for the competition. Once the race starts, that feeling will
subside, as it always does. Prepare both mentally and physically. Arrive at the event with
plenty of time so you aren't rushed, which only increases your stress. Get a thorough warm-up.
Do some easy stretching. Know the course. Dress for conditions.

Allow a few minutes to visualize yourself doing everything right. Breathe easy, close eyes and
use mental imagery to visualize for performing well. This positive self-talk can change attitude.
While athletes need to be flexible enough to react during the event,they should enter the event
with a general strategy of how they want to race. Strategy can be simple (maintain a steady
pace or maintain a steady heart rate) or complex.
During the event:
Athlete must focus on the task at hand rather than the outcome. Stay present in the moment
and avoid thinking too far into the event or thinking about the finish.

If thinking of negative thoughts or negative self-talk comes, stop and focus only on breathing.
Focusing on breathing rhythm will automatically pull them back into the present. Force a smile.
Really. If an athlete is struggling with negative thoughts and can't break out of the cycle, he
should simply force himself to smile, even if only for a few seconds. This simple action will
change their attitude in a split second. Perhaps that is all the time needed to relax back into
performance.

 Race like you don't care about the outcome. Athlete may relax and enjoy the event for
what it is - another day in their life. Not the most important thing in their life.

After the event:

Review the race and recall the things did.Focus on actions, thoughts and
behaviors that helped you perform. Acknowledge, but quickly dismiss things that hindered your
performance. ' This is a form of mental rehearsal where he practice skills that will be used in
the next event. Design a training program that mimics race-like conditions. Practice is most
effective if ahlete can mimic the conditions they`ill face with in competition. Coaches can also
help or hinder an athlete's ability to overcome choking during competition. Coaches often
inadvertently reinforce a pattern of choking when trying to encourage ("the next shot is
critical"). Such talk only increases the pressure an athlete feels to perform.

Remember that choking can be dealt with .Focus on breathing and play as though you are
enjoying it. Chances are they`ill realize that they are enjoying it despite the occasional less
than perfect performance.

Motivation and Goal-Setting for Exercise

Finding motivation to train or stick with exercise on a regular basis isn't always easy.
Demanding schedules, burn-out, and illness are just a few of the things that may interrupt
fitness routine. Goal setting based upon the S.M.A.R.T. approach, is a simple technique that
provides structure for training program. Many athletes and coaches successfully use this
formula to set both short and long-term training goals.

The S.M.A.R.T. principle

1. Set Specific Goals.. Many people just say they want to get faster. This goal is far
too general to really motivate them in their training.
2. Set Measurable Goals. Simply saying that Iwant to get faster is not enough detail.
They need to be able to chart and document progress toward their goal. One way to
measure their progress is to document performance at set intervals.
 3. Set Adjustable Goals. This means their goals are flexible enough to accommodate
unexpected challenges without becoming obsolete. An injury may force their to
modify goal. If goal is to run a certain marathon and he is injured, he may need to
change their goal to do the half marathon, or some other event. An injury doesn't
need to mean they abandon all their plans. At the same time, they may find they are
progressing quickly and need to raise their goal.

4. Set Action-Oriented Goals Another important aspect of goal- setting is to keep them
focused on personal action. Don't forget to consider not only what want to achieve, but how
to plan to achieve it.

5. Set Realistic Goals. As an athlete become more and more fit and near his full potential
the room for continued improvement gets smaller. Similarly, if his goals are too simple, he
won't feel much satisfaction by attaining them. Only he truly know what is realistic for him.

6. Set Time-based Goals. Without a time line there is a tendency to procrastinate or get
bored.Athlete may also need to set interim goals with shorter timelines to keep them on
track. In general, goals that stretch out beyond 6 months are too long to keep them
interested and motivated. Try to re-evaluate your goals every 2-3 months.

Mental Focus During Sports (Centering)

Centering allows athletes to recover composure

Centering during sports is critical to stay focused and avoid distractions. It helps an athlete
stay in the moment and release past and future thoughts, worries and plans.

Sports psychologists recommend centering techniques to reduce anxiety and stress. These
techniques allow athletes to pay attention to their body and breathing, redirecting their focus
from the negative- or anxiety-causing event to the present task.

Centering Techniques
The first aspect of centering involves focusing on the rate of breathing
and maintaining a slow, steady pace. Breathe in through the nose,
and feel the air fill your lungs. Exhale through your mouth. It may help
to have a key word (mantra) to repeat that helps you refocus on what
you want to do. For example, 'relax,' or 'steady.'

Practice
To do this automatically when they need it (during the stress of competition or training), they
must practice it often. Use training sessions to try various centering techniques and find the
best one. Refocus and get 'centered' at every break, rest period or when there is a pause in
the action.
This process aims to keep them in the present, help them drop any baggage they carry about
performance anxiety, expectations, or 'what-ifs.' If they develop an automatic relaxation
response, it will change how they feel about what they are doing. Then, they will have less
stress, enjoy performing and as a result, have more success.

Improve Sport Performance with Visualization Techniques

Guided Imagery May Improve Athletic Performance

Many athletes routinely use visualization techniques as part of training. There
are stories and examples of how such techniques provide not only a competitive edge, but a
renewed mental awareness and sense of well-being.

Visualization has also been called guided imagery, mental rehearsal, mediation, and a
variety of other things -- no matter the term, the basic techniques and concepts are the same.
Generally speaking, visualization is the process of creating a mental image or intention of what
athlete want to happen or feel.

An athlete can use this technique to 'intend' an outcome of a race or training session, or simply
to rest in a relaxed feeling of calm and well-being. By imagining a scene, complete with images
of a previous best performance or a future desired outcome, the athlete is instructed to simply
'step into' that feeling. While imagining these scenarios, the athlete should try to imagine the
detail and the way it feels to perform in the desired way.

These scenarios can include any of the senses. They can be visual (images and pictures),
kinesthetic (how the body feels), or auditory (the roar of the crowd). Using the mind, an athlete
can call up these images over and over, enhancing the skill through repetition or rehearsal,
similar to physical practice.

With mental rehearsal, minds and bodies become trained to actually perform the skill
imagined.

Research is finding that both physical and psychological reactions in certain situations can be
improved with visualization. Such repeated imagery can build both experience and confidence
in an athlete's ability to perform certain skills under pressure, or in a variety of possible
situations. The most effective visualization techniques result in a very vivid sport experience in
which the athlete has complete control over a successful performance and a belief in this new
'self.'

Guided imagery, visualization, mental rehearsal or other such techniques can maximize the
efficiency and effectiveness of your training. In a world where sports performance and success
is measured in seconds, most athletes will use every possible training technique at hand.
Visualization might be one way to gain that very slim margin.
 Coping with a Sports Injury

Mental strategies for a faster recovery include

knowledge and patience
Frequently athletes react to injuries with wide range of
emotions including denial, anger, and even depression.
An injury often seems unfair to anyone who has been
physically active and otherwise healthy. Although your
feelings are real, it’s important to move beyond the
negative and find more positive strategies to cope with
this setback. In many cases dealing gracefully with an
injury will make you a more focused, flexible, and resilient
athlete. Here are some suggestions for coping with an injury.

Learn About Your Injury

Learn as much as possible about the cause, treatment and prevention of your injury. Not fully
understanding an injury can cause fear or anxiety. Learn how to talk to your doctor. Ask the
following questions of your doctor, trainer, coach or therapist until you know exactly what you
can do to heal quickly and fully.

• What is my diagnosis (what type of injury do I have)?

• How long will recovery take?
• What is the purpose of the treatments I am receiving?
• What should I expect during rehab?
• What alternative workouts can I safely do?
• What are the warning signs that I am getting worse?

By understanding the injury and knowing what to expect during the rehabilitation process,
athlete will feel less anxiety and a greater sense of control.

Accept Responsibility for Injury

This is not to say that the injury is their fault. What this means is that they accept that now they
have an injury and they are the only one that truly determine their outcome. By taking on
responsibility for their recovery process they will find a greater sense of control and will quickly
progress in recovery, rather than dwelling on the past or blaming the injury on an outside
factor.

Monitor an Attitude
To heal quickly athlete need to be committed to overcoming theirr injury by showing up for their
treatments, working hard, and listening and doing what their doctor and/or athletic trainer tells
them to do To get the most out of their daily rehab, they need to work hard and maintain a
positive attitude. Remain focused on what ttey need to do.
Use the Mind to Heal the Body
Growing research shows that it may be possible to speed up the healing process by using
specific mental skills and techniques such as imagery and self-hypnosis. Imagery techniques
use all of the senses to create mental images, feelings and sensations related to a desired
outcome as though it is happening now or has already happened.

Get Support
A common response after an injury is to isolate themself from teammates, coaches, and
friends. It is important to maintain contact with others as they recover from their injury. Their
teammates, friends and coach can listen when they need to vent some anger, or can offer
advice or encouragement during the rehab process. Just knowing they don't have to face the
injury alone can also be a tremendous comfort. So, go to practice; remain around the locker
room and the weight room. Be visible by being an active member of the group.

Set Goals
Just because they are injured doesn't mean they stop planning or setting goals. Rather than
viewing the injury as a crisis, make it another training challenge. The goals will now focus on
recovery rather than performance. This will help keep them motivated. By monitoring their
goals they will also be able to notice small improvements in the rehab of their injuryRemember
to work closely with therapist or doctor. They can help them set realistic goals that are in line
with each stage of your rehab. Most athletes have a tendency to try to speed-up the recovery
by doing too much too soon. It is important to accept that they are injured and know their limits.

Maintain Fitness While Injured

Depending upon the type of injury he may be able to modify their training or add alternate
forms of training to maintain cardiovascular conditioning or strength. Work with trainer,
therapist or physician to establish a good alternative workout program. If can't run, perhaps
can cycle or swim.

Work on relaxation training and flexibility. Create a modified strength training program, do a
limited amount of exercise to maintain cardiovascular fitness or focus on better nutritional
health.

With the right knowledge, support and patience an injury can be overcome without turning
whole world upside down. By taking things slow, setting realistic goals and maintaining a
positive, focused approach most athletes can overcome minor injuries quickly and major
injuries in time.

When Workouts Don't Work

The average health club exerciser quits after just six months for one of the following reasons:

1. Not Enough Time

2. Not Seeing Results
Sadly, most people become frustrated and quit exercising before they see any real results. But
it's not surprising given the common mistakes many people make with their training programs.

Common Reasons why Workouts Don't Work

• All Quantity, No Quality

Take a look around the gym (if haven't quit going yet) and see how many people are
really getting a quality workout. I'm always amazed by how many people are
wandering aimlessly, walking leisurely on a treadmill while reading a book, lifting
weights so light that not one hair moves out of place, or simply look bored. A lot of
exercisers head to the gym out of habit, and as if on automatic pilot, put in some
time and head back to work or home. If you are one of these people, ask yourself,
"What do I want to get out of this?" If athlete want serious results, they need to do
serious exercise. That doesn't mean they can't enjoy it and have fun. But it does
means they need to focus on what they are doing and increase the quality of every
movement. Once they start exercising with a real purpose and pushing both their
aerobic capacity and their strength they will find their workouts take half the time
and give better results.

• Overestimating Your Exercise

. To avoid overestimating it's helpful to keep an exercise log and track these items..
While exercise does burn calories over time and consistent exercise is one of the
best ways to lose weight and keep it off, it's hard to lose body fat through exercise
alone.

• Underestimating Your Eating

Many people are in denial about the foods they eat and especially the quantity
consumed. If they really want to lose weight they need to be honest with themself
about what they eat.. Tracking what they eat in a food diary will help them break the
cycle of food denial.

• Doing the Wrong Type of Workout

What athlete are doing for exercise directly determines the results they will get. To
learn what they should do, there is no better place to start then by writing down their
goals and then working with a professional trainer to design the right workout to
meet those goals. Haphazard exercise will provide haphazard results.

• Never Changing Workout

If an athlete always do the same workout for the same amount of time he will
eventually hit a plateau where he fail to see any additional change. One way of
overcoming this plateau is to modify workouts every few weeks or months. He can
change the type of exercise he does, the length, the amount of weight lifted or the
number or reps. This is why professional athletes change their program during the
 off-season.

• Using Incorrect Form or Technique

Learning the right way to exercise is essential to getting results. Form does matter,
especially when doing any strength training exercise. Incorrect form or technique
also sets up for potential injuries, pain and soreness. To learn proper technique,
there is no better place to start than with a personal trainer or coach.

• Measuring the Wrong Results

Many people think their workout isn't working because they don't measure the right
things. Looking for proof in a scale is often a set-up for disappointment because
some new exercisers build muscle and lose fat, but the scale doesn't provide
information about body composition. Better ways to measure your fitness progress
include tracking your heart rate at a given pace, measuring the distance you can
cover in a certain amount of time, tracking the amount of weight you can lift, or even
writing down how you feel -- physically -- at the end of each day. Many of the
benefits from exercise are subtle and not visible by looking into the mirror, but
things such as cholesterol level, blood pressure, and the ease with which athlete
can do daily chores are every bit as motivating -- if he monitor them.

Ten Ways to Discover Sports Potential

Simple Strategies for Athletic Success

1.Love Sport
A major theme in human psychology is based upon the concept that success is a by-
product of doing what we love and humans struggle when we attempt to apply the principle
in reverse; mistakenly believing that success will bring happiness. This fundamental theory
is also applied to sports success. If love our sport, we will easily find pleasure in every
aspect of it from training to racing -- and this is what brings success.

2.Develop Training Discipline

Elite athletes have extremely rigorous training, dietary schedules and skill development
routines. While he may not have the luxury of training full time, if he want to reach his
potential, he'll need to set aside a specific amount of time to train each week. Sometimes
finding time to train amid conflicting priorities such as work, family and social obligations
can make it a challenge. For this reason, developing a structured training plan or routine
can help.

3.Build More Strength

Building strength is a simple way to improve athletic performance in nearly any sport. More
strength equals greater power, speed, stability, and endurance, while reducing muscle
fatigue and reducing the risk of injury.

4.Eat Right and Stay Hydrated

Proper nutrition is often overlooked as a way to reach the peak sports potential. But
consider how the right food and drink at the right time can be the difference between feeling
strong through a race or bonking. Good nutrition alone may not win medals, but poor
nutrition is definitely going to lower athletes success potential.

5.Have the Right Parents

Yes, it's true, our genetics are important when it comes to determining overall sports ability,
but they are not the only thing. What an athlete do with his genetic gifts are entirely up to
him.

6.Get Enough Rest

Adequate rest is a largely ignored component of most athlete's training programs. But more
evidence is supporting the idea that it's the quality, not the quantity of training that will have
the largest impact on performance. In fact, there are some many problems related to
overtraining, that it actually has becomes a condition. It's called overtraining syndrome and
it's an athlete's enemy because it saps not only energy for sports, but it robs passion and
enthusiasm for sport as well. Remember that adding appropriate rest and recovery days
into training is critical for success.

7.Work With a Qualified Coach or Trainer

Every elite and professional athlete has a coach or trainer. Because a qualified
professional makes it his or her job to help athlete find his strengths and weaknesses. They
provide objectivity and sees things hedon't. They fill that gap in training knowledge and
offer variety, expertise and motivation when athlete can't find it. They also figure out the
details and let athlete focus on doing your best.

8.Take Advantage of Technology

Whether it is an aerodynamic bike wheel, blister-resisting socks, a heart rate monitor or
shaped skis, taking advantage of the technology that is available in your sport can often
help save seconds or improve your accuracy. Not every product delivers what it promises,
though, so do your research and talk to experts before you drop you dollars on products
that are mostly hype.

9.Practice Specific Skills Until They Become Automatic

The more your train the more efficient you will become. If your sport requires specific skills,
such as a serve in tennis or cornering at high speed while cycling, you need to spend time
honing these skills so they become natural and automatic. Nothing will lower your
performance faster than analyzing your actions while you are competing. Take time to train
sports skills exclusively and perform repeat drills once a week. This is another area where
working with a coach or trainer is essential.

10.Consider Honing Mental Game

Sports psychology isn't just for elite athletes. While they may be more likely to work with a
sports psychologist, the benefits of visualization training and guided imagery, relaxation
training, and mental rehearsal can be used by anyone to increase confidence, reduce pre-
race jitters and anxiety and help an athlete avoid psyching himself out during training and
competition.
Medications
ANTI-DEPRESSANTS

• Mechanism of Action:
o Block uptake of norepinephrine into the central nervous system synapses.
• Treatment:
o Depression.
• Effect at Rest:
o Increase HR, may cause hypotension.
• Effects during Exercise:
o Increase HR, decrease BP or stable, increase risk for arrhythmias.
• Caution:
o Careful with cardiac rehab.

Common Drugs
Generic Name Brand Name
Prozac
Doxepin
Tofranil
Elavil
Norpramin
BETA
BLOCKERS

• Mechanism of action:
o Blocks beta-receptors of the sympathetic nervous system. Some agents act
primarily on beta receptors in the heart. These are called cardioselective. Beta-
blockage results in decreased heart rate, blood pressure, and contractility of the
heart. Therefore, reducing the demand for oxygen by the heart.
• Treatment:
o Angina pectoris, hypertension, previous MI patients, arrhythmias, migraine
headaches.
• Effect at rest:
o Decreased HR, decreased BP, decreased arrhythmias.
• Effect during exercise:
o Increased exercise capacity in patients with angina, exercise capacity decreased
 in patients without angina, decreased exercise ischemia, decreased HR,
decreased BP.

Common Drugs
Generic Name Brand Name
Propranolol Inderal
Metoprolol Lopressor
Nadolol Corgard
Atenolol Norpramin
BRONCHODIALATORS / ANTIHISTAMINES

• Mechanism of action:
o Inhibit bronchial smooth muscle constriction in patients with asthma or COPD.
• Treatment:
o Asthma, Chronic Obstructive Pulmonary Disease (COPD).
• Effect at Rest:
o May produce arrhythmia, bronchodialtors may increase HR or BP, effect will vary.
• Effect during Exercise:
o May produce PVC's and dysrrhythmias, bronchodialtors may increase HR or BP.

Common Drugs
Generic Name Brand Name
Aminophylline = B Theo-Dur
Isoproterenol = B Isuprel
Theophylline = B
Note the
decongestant Pseudoephedrine (sometimes combined with certain antihistamines) can
increase heart rate and blood pressure. This effect may become attenuated after continued
use.
CALCIUM CHANNEL BLOCKERS

• Mechanism of Action:
o Inhibits trasmembrane calcium influx in cardiac and vascular smooth muscle.
This causes a vasodilation and lower resting blood pressure.
• Treatment:
o Angina pectoris, coronary artery spasm, arrhythmias, hypertension.
• Effect at Rest:
o Nifedipine/Procardia:
 Increased HR, increased BP.
 o Other Calcium Channel Blockers:
 decreased HR, decreased BP, decreased Ischemia. Check individual
medication!
• Effects during Exercise:
o Same as rest, may increase exercise capacity.

Common Drugs
Generic Name Brand Name
Diltiazem Cardizem
Nifedipine Procardia
Verapamil Isoptin, Calan
DIGITALIS

• Mechanism of Action:
o Improves myocardial contraction by altering the calcium utilization of the
myocardial cell.
• Treatment:
o (CHF) Congestive Heart Failure, Atrial fibrillation, atrial flutter.
• Effects at Rest:
o May decrease HR.
• Effects during Exercise:
o May decrease HR, will improve exercise capacity only in patients atrial fibrillation
or CHF.

Common Drugs
Generic Name Brand Name
Dioxin Lanoxin
Digitoxin Crystodigin
Digitalis Digitortis
DIURETICS

• Mechanism of Action:
o Most diuretics alter renal function, causing an increase in the excretion of fluid.
o CAUTION - Sodium and potassium levels maybe depleted. Calcium supplement
may also be necessary.
• Treatment:
o Hypertension, edema (swelling) increase/decrease
• Effect at Rest:
o Decrease of blood pressure.
 • Effects during Exercise:
o May decrease BP, may effect CHF patients. May induce arrhythmias.

Common Drugs
Generic Name Brand Name
Furosemide Lasix
Triamterene Furoside
Chlorothiazide Dyazide
Hydrochlorthiazide Hydro-Diuril
THYROID MEDICATION (Only Levothyroxine)

• Mechanism of Action:
o Hormonal regulation
• Treatment:
o To correct abnormal and irregular release of hormones, due to thyroid
dysfunction.
• Effect at Rest:
o Increase HR, increase BP, may increase ischemia.
• Effects during Exercise:
o Same effects as rest, may be exaggerated.

Common Drugs
Generic Name Brand Name
Thyroxine Synthrox

Conclusion
Sports training nutrition,Sports psychology and all thes aids plays an important role
maximizing athlete performance.Especially in elite competition where the difference between
success & failure are usually very small.Maximizing performance with the use of these
techniques can give an athlete the edge over his or her rivals.

References:-
1.Clinical Sports Medicine 3e, Peter Brukner & Karim Khan
2. The Biochemical Basis of Sports Performance , 1st Edition ,Ron Maughan
Michael Gleeson
3. ACSM's Primary Care Sports Medicine, 2nd Edition, Douglas B. McKeag & James L.
Moeller
 4. DeLee & Drez"s Orthopaedic Sports Medicine, 2nd Edition
5.Sports Nutrition: Energy metabolism & Exercise,Ira Wolinsky & Judy A.Driskell
6.Pharmacology in Rehabilitation,4th edition,Charles.D.Clccone

Web References:-
1. http://exrx.net
2. http://sportsmedicine.about.com
3. http://www.brianmac.co.uk
4. http://www.pponline.co.uk
5. http://www.edgesportstraining.com
6, http://www.netfit.co.uk