As the season is in full swing and the schedule is packed
with games and practices many players experience minor injuries that can impede
their performance if they are not treated properly. Major injuries have strict rehabilitation
guidelines. It is minor injuries that
often go on ignored and can lead to major issues down the road.
Some athletes are nervous to report minor injuries as they
think it will negatively impact playing time or other teammates may think they
are not tough. However, this is only a
short-term effect of failure to report injuries. What happens when injuries are not dealt with can
be detrimental to an athlete’s future.
Building a close relationship with your team trainer is the
first step. They have the ability to design
a personalized exercise prescription to help you return to pre-injury
function. Even if you think it is nothing, it is best to
get checked out as a precautionary measure.
Taking care of minor injuries once they occur helps reduce
susceptibility to further, more serious injuries. Missing one game or practice to recover from
a minor injury is way better than missing many games or a season and will ultimately
help you achieve your peak athletic performance.
A common minor injury for hockey players are ankle
sprains. Here is a quick video on how to
rehab after an ankle sprain from Pro-Am Sports Injury Clinic.
There
are so many reasons why you should encourage your children to participate in
sports. In addition to the physical
benefits, sport participation has been proven to raise IQ, build confidence,
and improve mental health. Outside of
the field sport participation helps children to become champions in life. Here are some reasons why (Derived from: sheknows Canada):
1.They teach you how to get along with others: Organized
sports teach children the essential life skill of getting along with teammates
they might not necessarily like. Team sports teach children how to overlook an
annoying teammate or a bad attitude. They also encourage friendship and empathy
for fellow teammates.
2.Engaging in competition: Making sure everyone
gets along comes down to one simple word: respect. By noticing the strengths that each
individual player brings to the team, they'll learn to appreciate and respect
each others' talents. It's healthy to be competitive, but respect fosters a
friendly competition that pushes each teammate to be the best he can be. In addition, team sports will give your
youngsters something to take pride in. Once they achieve goals they set for
themselves, they'll gain pride in their success and confidence in their skills.
3.Leadership:
Children playing team sports have to
learn how to achieve balance between their schoolwork and athletics, which
fosters a strong work ethic both on and off the court.
4.Life isn’t always fair: Kids must learn that in
the real world life isn't always fair, unfortunately their team won't always
win, and every call by the referee won't always seem fair. Dealing with
disappointment will only make your youngsters stronger as they grow older.
5.Boosts self-esteem: Team sports are a huge
self-esteem booster. They'll gain
greater confidence by learning about their own strengths and capabilities.
It is easy to see after reading the above how impactful team
sports can be on the positive development of children. Inside Youth Sports also has some great
articles on The Role of Organized Sports in Your Child's Life.
One of our very own players for AIC Hockey believes hockey has had a tremendous positive impact on his life. Listen to Chris Porter speak about sport participation in this quick audio clip:
One of the most important factors to consider when you are a
competitive athlete is your nutrition.
Nutrition can have a major impact on your competition level and success. Aside from having a personal
nutritionist/cook it can be challenging to eat the right nutrients at the right
time. As college students living on a
budget it can be even tougher to make sure you are getting adequate nutrition
to be the best you can be.
Start the day with a breakfast containing carbs (such as
whole-wheat bread or cereal) and a source of protein (such as eggs, yogurt or
milk). Oatmeal made with milk; last night's dinner leftovers; an egg sandwich;
or a smoothie made with fruit, yogurt and milk are all great breakfast choices.
Don't Light-Load or
Skip Lunch
Many student athletes compete after school making lunch an
essential fuel source for competition. Lunch should be hearty and represent as
many food groups as possible, including whole grains, lean protein, fruit,
vegetables and low-fat dairy. You might think opting for a light lunch such as
a salad — or even skipping lunch altogether — will leave you light on your
feet, but instead, it may leave your tank empty at game time.
Focus on Carbs for
Energy
Choose whole-grain bread, crackers, cereal and pasta for
lasting energy. Save the sports drinks for an energy boost during endurance
sports or training sessions lasting more than an hour.
Spread out Protein
Foods
Muscles love protein. It helps them stay strong, recover
from intense exercise and build more muscle over time. Young athletes should
spread protein foods throughout the day, having some at each meal and with most
snacks, such as deli meat on a sandwich at lunch or an egg with breakfast.
Use Caution with
Fatty Foods
Fatty foods slow digestion, which is not ideal for the
athlete facing a competition. Greasy, fried foods and fatty desserts are
filling and may leave you tired and sluggish on the courts. Skip the french
fries or pizza before competition, and keep the fat content on the light side.
Eat with Food Safety
in Mind
Nothing is worse than food poisoning – having stomach
cramps, nausea, vomiting or diarrhea after eating. Make sure you store snacks
at proper temperatures to prevent spoilage. Keep cheese, yogurt, deli meats,
eggs and salads made with mayonnaise in a refrigerator or cooler. Shelf-stable
items such as nuts, granola bars and fresh fruit can be tossed into your duffel
bag without a problem.
Flow with Fluids
Dehydration is a recipe for poor performance. Stay hydrated
by drinking plenty of water during the day leading up to a game, especially in
the two to three hours before game time. Continue to drink during the game
(about a 1/2 cup every 15 minutes) and afterward to rehydrate after sweat loss.
Timing Is Everything
When you eat is just as important as what you eat. Your body
needs two to three hours to digest a regular meal such as breakfast or lunch
before competition, while a small snack such as a granola bar can be eaten 30
minutes to an hour before competition. Here's good advice for eating before a
competition: load up at meals but don't overeat, and keep snacks light as you
get closer game time.
Eat right offers so many nutrition tips and is an extension
of the Academy of Nutrition and Dieticians.
Visit their website for more interesting nutrition tips Eat Right.
In the following video Glenn Vergie discusses the quickest
and healthiest way to improve your workouts and training. He believes that eating
properly improves stamina and allows athletes to maintain the level of exercise
that you need to succeed.
Working out year-round is a must for elite athletes. In order to keep your body in the best shape
possible and prepare for competition you must engage in “seasons” of
training. Training that you do in your
off season should be very different than your training in season to maximize
progress.
Breaking your annual workout schedule into seasons works
very well. This not only maximizes
progress but keeps athlete safe from avoidable injuries. As hockey is a long season, the players spend
the majority of their annual workout schedule with their trainers and teams in season. The goal during this time is maintenance, to
keep the athletes healthy and strong.
Building typically takes place after the active rest cycle prior to the
season. Below is a sample calendar of
what a hockey player’s annual workout schedule might look like.
For sample periodization schedules and workouts the
following sites offer some great advice: XCONDITIONING or BODYBUILDING.
The boys have all arrived and settled into their new places
in Springfield. Before the colder
weather hit we were able to spend some time outside. We participated in the annual Mt. Tom hike and
also hosted some other team building events to allow the team to get to know
each other.
For those dedicated fans here is a video compilation from
last year’s season. It is fun to reflect
on the good times had and the good times yet to come with the new players that
have joined the squad this year AIC Hockey 2015 Video.
We kicked the season off with a handful of non-conference
games at UNH, followed by Alaska and Penn State. We didn’t get the results we had hoped for
but we are working hard to prepare for our upcoming weekend home series against
RIT.
For more information on Atlantic Hockey or Division-1 standings, schedules, statistics and news visitAtlantic Hockey Online or USCHO.
My name is Chris Porter and I am the captain of the 2015/16
AIC Yellow Jackets hockey team. I am from
Stouffville, Ontario, Canada. I come
from small town and hockey has always been a huge part of my life. It has really helped to shape the person I am
today. I am currently playing in my
final season of Division 1 hockey and enrolled in my senior year at American
International College. I hope to
continue to play once my career concludes at AIC. I am writing this blog to help keep the
community, friends, and fans informed about the 2015/16 AIC Men’s Hockey
Team.
This year, we have a very large freshman class. A combination of size, skill, and talent with
be especially helpful contributions to our squad. There are 8 new freshman incoming from various
junior teams in North America. They
include forwards Lucas Bombardier (Pittsford, Vt.), Trevor Cope (White Lake,
Mich.), Travis Douglas (Osgoode, Ont.), Marc Dubeau (St. Lina, Alb.), Shawn
McBride (Victoria, B.C.) and Luke Rodgers (Clarkston, Mich.) along with
defensemen Johnny Mueller (St. Louis, Mo.) and Ryan Polin (Holt, Mich.). We are excited to get the season started and
see what these guys can do on the ice.
For more information on the class of 2019 visit this link Freshman Class.
Earlier this summer the captain announcements were
made. I was named captain along with a
junior, Dom Racobaldo. David Gandara
(senior) and Austin Orzsulak (junior) will be wearing the A’s. The captains are selected by teammates each
year and hopefully our leadership can prove to be successful. It is not uncommon for teams to name 4
captains. This was last done by the
Yellow Jackets during their 2008/09 season.
The Jackets’ home opener will be played on Tuesday October
27th at the Olympia Ice Center in West Springfield, MA against
Sacred Heart. The game will commence at
7:05pm. Our team worked hard in the off-season
to improve and we have been skating since our return to school in
September. For more information on the
team, statistics, schedules, and much more information please visit the AIC
Hockey site AIC Hockey.
Looking forward to a great season. Hope to see you at the games!
