A proper plyo program involves exercises such as jumping, skipping, hopping, bounding and running. If young athletes follow some basic principles, incorporating plyos into their training programs can reap huge rewards and take their performance to new levels.

Researchers are finding that when implemented at certain stages of development—particularly ages 10 to 11 and 12 to 13—plyo training can propel future development. Youth in these age ranges can perform slow to intermediate work that trains their muscles’ stretch-shortening cycle. A muscle is like a rubber band: the more you stretch it, the more power/force it has. If you stretch a large rubber band, it can generate immense power and force. All athletes need to improve their muscles’ ability to stretch farther—to create larger rubber bands!

The effectiveness of any training program rests on the suitability of its design, including volume, intensity, frequency, speed of movement and recovery. Although plyo training can start at an early age, a 12-year-old should not do the same drills as an 18-year-old. For example, a 12-year-old could do 10 yards of Speed Hops with both feet, while an 18-year-old might do 25-Yard Single-Leg Jumps. Or the 12-year-old could do a Standing Long Jump, while the 18-year-old might use a box and do repeated jumps for distance.

By following a safe, sound plyometric program, youth ages 10 to 13 can start to develop the performance attributes that will help them excel in later years of their athletic careers.
Below is a sample program for beginners:

Pogo

• To start, bend the knees slightly—power and movement will come through the ankle joints
• Drive off the ground as explosively as possible
• On landing, keep legs straight but not locked and spring back into the air using extension through the ankles to gain height
• 2×8 jumps

Squat Jump

• Lower into a squat position, bending the knees
• Jump up, getting triple extension through the hips, knees and ankles
• Go as high as possible
• Try to spend as little time on the ground as possible
• 2×6 jumps

Star Jump

• Like the Squat Jump, from a squat position, jump as high as possible
• At the highest point, bring legs out to the side and arms overhead at a 45-degree angle, forming a star
• Bring feet back in and under the body before landing
• Land and repeat
• 2×6 jumps

Double Leg Speed Hop

• With both feet together, extend the ankles and hips
• Staying on your toes, hop on both feet for 10 yards
• Spend a little time as possible on the ground—pretend you’re hopping through hot coals
• 2×10 yards

By performing these simple exercises—progressing from low to moderate to high intensity—you can begin a plyometric program at an early age safely and effectively.
Photo:  sportxcel.org

1. Midday Snacks

When athletes reach for a midday snack, they usually choose a high carbohydrate or fat option from a vending machine. These snacks are quick and easy but leave much to be desired in the nutrition department.

A cheaper and healthier alternative is to pack snacks to take with you to school. My favorite option is hard-boiled eggs, but foods like deli meat and canned tuna are also great. These snacks are super quick and easy, while offering 10-20 grams of protein per serving.

2. Cook in Bulk

After a long day of school and practice, few athletes have the time or energy to thaw, prep and cook a healthy meal. Most of the time, instead, they go for the quick takeout option or a “ready in 15 minutes” box meal. Both of these options tend to be less than ideal for your nutritional needs.

A good way to get your protein at dinner without spending an hour in the kitchen is to cook in bulk ahead of time. By cooking in bulk one to three days a week, you can have food readily available whenever you need it. Simply warm up your protein, add a side and you have a healthy meal ready in only minutes.

3. Daily Shake

In a perfect world, we would get all of our nutritional needs from the foods we eat. In reality, this is not always practical. Adding in a shake to your daily routine is a fast, safe, and effective way to up the amount of protein you are consuming. There are many options out there, but it’s important to find a quality brand with a good amount of branched-chain amino acids (BCAA) per serving.

RELATED: 

• 5 Protein-Packed Recovery Shakes
• Why Protein Is Important for Athletes

The last few weeks of a marathon training plan are in many ways like the last few miles of the race itself—they can be the toughest, or the most rewarding. How well you perform here will do the most to determine whether your marathon is a success or . . . something you don’t remember so fondly. (No one should never use the word “failure” to describe running 26.2 miles, no matter how far off their finish time is from their goal time.)

Behind you are many weeks of mileage buildup, especially if you’ve been following a 20-week marathon training schedule. But still to come is the “monster month,” a brutal period in which 20ish-mile-long runs become your weekend norm. Your training logs might start looking like those of Ryan Hall in his heyday (although hopefully you’re not going so far as to run triple-digit mileage per week). (In the video above, you can see how regimented a day in the life of America’s Fastest Marathoner used to look like.)

You have a big task outside of training too. Now’s the time to start dialing in the logistics of your race, how you’ll get to it, and how family and friends who want to cheer you on can find you amid the pack.

To help you stay on top of everything coming your way during the last 60 days before your race, we’ve developed this list of tips, to-dos and definitely don’t-dos relating to your training, nutrition and race strategy. Save yourself stress and worry by letting them guide you to the start line. (Marathon rookies may also want to check out these helpful first marathon stories, where people share what they wish they knew before going 26.2.)

1. Start getting used to the food and drink they’ll be serving on the course. Do some research and find out which sports drink (brand and flavor) volunteers will be handing out, as well as any sport beans or gels that’ll be available. Buy them and try them on your long training runs. See how your body responds when you consume them.

2. If the race’s choice of food or drink causes GI distress, start putting together a backup plan. If you find that you can’t eat the gels the race will be serving, or that their sports drink makes you queasy, it’s time to take matters into your own hands. That could mean carrying a fuel belt with food that’s more to your liking. Or it could mean coordinating with friends or family to meet you with provisions at specific spots on the course. Or your plan might include both. Just note that the bigger the race is, the harder it will be to find your loved ones in the crowd. So if there’s something you “must have” in order to go the distance, you’re better off keeping it on your person and carrying it until you need it.

3. Keep yourself safe on long weekend runs. The monster month means you’ll be spending Saturday or Sunday morning covering around 20 miles. That’s a lot of ground to cover if someone needs to find you. So leave a map of your route with family or friends. This is especially important if you do your long runs on the trails.

4. Turn off the tunes. You may not like the sound of this tip, but: Turn off your headphones. Two big reasons why. First: When you’re off on a multi-mile adventure, you need to be aware of  your surroundings—especially if you will be near traffic. Second, it’s good preparation to run your race headphone-free. What? You say. I can’t race without my jams. Yes. You can. And you should. You’ll want to remember the sounds of the race. Your Maroon 5 playlist will always sound the way it sounds, and you can listen to it any time. But the sound of total strangers shouting their lungs out trying to encourage you to go the distance will only happen once. You should be present to hear it.

5. Throw yourself for a loop. Consider structuring your long runs into loops around or near your home so that you have a built-in fuel station and bathroom stop. This also ensures you’re never too far from home if you encounter issues like cramping or a sprained ankle.

6. Start breaking in the shoes you’ll wear on race day. It’s OK to want to run in a pair of shoes that are clean and relatively new. But it’s a mistake to try and take on 26.2 in a pair of kicks you’ve never worn before. Log at least one of your long training runs in the shoes you plan to wear during your marathon. That way you’ll know that you can comfortably cover a lot of ground in them. If you’re worried about getting them dirty, do it on a good weather day.

7. On the topic of shoes, change them up throughout the week. It’s a good idea to wear something that’s slightly more built/more protective on long runs. You can switch to a lighter, more minimal kick for your shorter, faster runs. Why? Different shoes have different heel-to-toe drops, setting your feet closer or farther from the ground. This subtle shoe difference can have a big effect on your lower leg muscles, working some more than others. By using a variety of builds, you have a better chance of developing your legs more completely—and better protecting them from injury. (Here are 5 soothing ways to treat sore feet after running.)

8. Get to know thyself. Wear a heart rate monitor on your runs. The monitor will track the intensity of your training and teach you how your ticker responds to different paces and inclines. The goal for your marathon is to maintain a steady, sustainable pace. Knowing your target heart rate for that pace will help keep you on track when race day comes.

9. Learn to protect yourself where it counts the most. Muhammad Ali once said, “It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” He could’ve added chafing to that mix. Nothing will make your strides feel worse than inner thighs or nipples getting rubbed raw by a technical short or tee. Use Vaseline or another protective lubricant on trouble spots so that you can run pain-free.

10. Keep yourself in check. Don’t think you’re supposed to chase your race pace on long runs. These runs are not meant to mimic race day but are designed to help build an aerobic base and train your body to be efficient with its fuel. Depending on your training plan, you should be 30-60 seconds slower per mile than race pace. Running faster can defeat the purpose of the run and break your body down unnecessarily.

11. Bounce back from hard runs faster with a little help from your bathtub. Following a long run or hard-effort interval or tempo session, boost your recovery with a cold bath. More isn’t necessarily better here, so don’t overdo it with long periods of time or ultra-cold temperatures. Temperatures in the 60s with dip times 6-8 minutes long can deliver results.

12. Remove stress from your results. Other than your closest family, friends and anyone who wants to watch you run, DO NOT TELL ANYONE YOUR GOAL PACE. Why? Because telling people a goal time only creates undue pressure that you do not need. What happens is this: If you set a goal, then run a PR but don’t quite hit the goal, upon hearing your finish time, people will act disappointed. Don’t let that happen. Keep people free of expectations, then let your results speak for themselves.

13. Remember that rest is training too. Recovery is huge during monster month. Sleep is one of the biggest factors in determining how well your body recovers. Aim for 7 to 8 hours of sleep per night.

14. Earn extra credit when it’s crunch time. Consider adding a nap wherever you can in the week leading up to the race.

15. Be careful not to overtrain. The big weekly mileage totals you rack up during monster month make you a prime candidate for overtraining. Watch for signs like irritability, fatigue or illness. If they start showing up, increase your rest time. You’re better off going into a race over-rested than over-worked.

16. Don’t let the flu bug bite. Even if you’re not overtrained, your immune system can be compromised by the increased demands of monster month. Try to up your intake of water, vitamin-rich foods like oranges, and sleep.

17. Remind yourself that relaxed is fast. Many elite runners repeat a mantra (or several) over and over during difficult stretches. This technique helps them control their breathing and stay motivated as they chip away at the mileage. Their mantras usually remind runners of an inspirational element or person in their life for whom they are running and fit the rhythm of a relaxed breathing pattern.

18. Plan ahead. Figure out what you’ll wear on race day—socks, compression shorts, shirt, shorts, hat and anything else. You don’t want questions about what you’re going to wear or what you need to pack stress you out the week of the race. Once you have this all dialed, then . . .

19. Take test runs in your race-day getup. Consider it a dress rehearsal for the main event. Try and go at the same time and on the same day of the week as the actual event.

20. Practice your race-morning nutrition. Experiment with your night before/morning of meals. You want to know what you’ll eat and when, and how your body will respond.

21. Practice your pre-run warm-up too. You want the routine nailed down by race day. The warm-up could involve foam rolling, dynamic movements like skipping, and light stretches so that your body is warm and loose before you toe the starting line. Or you could just jog to loosen up. Matter of preference, really. Find what works for you and stick to it. (Check out Ryan Hall’s pre-run warmup routine.)

22. Trust in the taper. Don’t give in to the temptation to add miles to it. You may feel lazy, or worry that you’re losing your fitness. But you’re not. You’re giving your body a chance to reload so you can crush the race.

23. Support your supporters. Help your spectator friends by plotting your race time against locations on the course map. Calculate arrival times based on best-case and worst-case scenarios.

24. Shop ahead to stay warm. Wear baggy, warm clothes before the start. With early morning start times, even races in seemingly warm climates can be chilly in the athlete’s village. You’ll also want have some garbage bags to protect your shoes and more in case it rains.

25. Exercise carb control. Don’t overdo carb-loading in the week leading up to the race. That can result in unwanted bloating and weight gain. Aim to take in about 75-100 grams of carbohydrates at each meal for three days leading up to the race. There’s no need to stuff your face with a huge pasta dinner the night before.

26. Keep it simple the night before. Complex carbs or fibrous foods can take longer to leave the gut, which can spell GI distress on race day. Stick to simple carbs as the race gets closer.

27. Fresh feet are fleet feet. Stay off your feet as much as possible in the days leading up to the race. This can be especially challenging if you’re racing in a new city that you want to explore. Give yourself permission to take the bus tour for once.

28. Lay it all out. Set out your gear the night before the race so you aren’t scrambling on race morning. Pin your bib to your shirt. Make sure your smartwatch is charged, and dial in any other details that you don’t want to be worrying about once your alarm clock goes off.

29. Don’t do anything new on race day. Now’s not the time to add something different to your gear or nutrition plan—even if the hotel’s Continental breakfast looks really good.

30. Relax. You’re going to do great.

More Marathon Training Content to Help You Conquer 26.2 Miles:

• 8 Things I Wish I Knew Before My First Marathon
• Foolproof 20-Week Marathon Training Plan
• 20 Healthy Dinner Options for Marathon Training
• 7 Tips to Help First-Time Marathoners Avoid Pitfalls
• 24 Power-Packed Snack Options for Marathoners
• 15 Health Breakfast Options for Your Marathon Training

The pathway for young talented athletes today is long, tough and littered with stumbling blocks. The High School Athletics Participation survey noted that 1,057,407 student-athletes were playing 11-player Football within the United States. Compare that to the number of players that actually compete in the NFL and you’ll get an idea of how many young stars don’t make it to the professional ranks.

Here are five things that may just help the aspiring professional athlete to make sense of their journey and understand how potential transforms into performance.

Talent Is Complex

There is no magic bullet or secret formula for reaching the top. Sporting excellence is multi-faceted, dynamic and extremely complex. An athlete can look destined for success just before an injury, new coach or change in personal circumstances rescinds all that in an instant.

Even the empirical research around athletic development acknowledges this complexity. In the Great British Medallist Project (2016), Rees et al captures this. The authors note that with so much information and opinion, so many models and frameworks, so much popular wisdom and controversy, the task of generating a clear understanding of the development of the world’s best sporting potential was challenging.

In other words, understanding how athletes reach the top of their game cannot be over simplified. Coaching, training, psychology, strength and conditioning, nutrition and recovery cannot stand alone as individual elements. A holistic approach is required to ensure this complexity is embraced and potential can be truly realized.

Talent Isn’t About How Good You Are Now

Current performance is not an effective indicator of future ability. We’ve all talked to an “almost guy,” the one who adamantly squawks he would have played pro ball if it wasn’t for some obscure reason. There’s every chance he was a top player in high school, but for whatever reason he didn’t fulfill his potential. Its acknowledged that child prodigies such as Rory McIlroy and the Williams sisters have gone on to star in their respective sports. However, there are thousands more supposed stars of the future who didn’t make it.

Youngsters who are standouts in youth sports may just be early developers, who are bigger, stronger and faster than their peers. On the flip side you have late developers like Chicago Bulls legend Scottie Pippen, who allegedly grew 7 inches in college with performances skyrocketing as a consequence. Martindale, Collins and Abraham (2007) note the vast majority of those who become extremely successful adults did not start as equally gifted young performers. The realization of your potential is about how great you can be, not how good you are now.

The Road to Success Isn’t a Straight Line

Success does not follow straight lines. Collins, McNamara and McCarthy (2016) recognize that many athletes’ journeys are on ‘Rocky Roads’ not smooth highways. They also suggest that the athlete’s environment should reflect this, by advocating the importance of challenge in the development of high potential young performers. In their words: “Talent Needs Trauma.”

Young stars will experience the ups and downs along the rocky road. Dealing with smaller issues and challenges in their formative years will help them cope much better when major life stresses occur. Athletes who can bounce back from disappointment more effectively will be able to bounce back more effectively when faced with disaster.

Your Support Network is Crucial

The old phrase, “you become who you spend time with” often rings true in athletics. Get involved in a negative circle of friends and acquaintances, expect negative consequences. Surrounding yourself with the correct people is essential for any young athlete who wants to get that first contract. The advice and guidance athletes receive at this point is crucial to their development and life direction. Having a close, supportive network will help them make the correct decisions to benefit their future.

Athletes like Steph Curry have surrounded themselves with family and close friends who have supported his meteoric rise to basketball’s elite. Curry has people who genuinely care about his interests and him as a person. When times get tough you need to draw on the support of those closest to you. Having an excellent support network will help you share your problems and find solutions to your challenges.

Adopt a Growth Mindset

Possessing a growth mindset is a key facet in developing sporting expertise. Many coaches and athletes will have identified with Dr. Carol Dweck’s study on mindset and how a growth mindset should allow athletes to embrace learning, welcome challenges, mistakes and feedback, and to understand the role of effort in creating excellence.

For the young athlete, a useful exercise is sitting down and trying to identify if you exhibit more growth or fixed mindset traits. Athletes can begin to develop strategies to improve mental toughness and cope with disappointment by redefining failure and recognizing the role effort plays in achieving sporting success. As MJ once said, “I’ve failed over and over again. And that’s why I succeed.”

References:

Collins D.J., McNamara A., and McCarthy N. (2016). Putting the Bumps in the Rocky Road: Optimizing the Pathway to Excellence. Frontiers in Psychology.

Dweck, C. S. (2006). Mindset: The New Psychology of Success. New York: Random House.

Martindale R.J., Collins D. and Abraham A. (2007) Effective Talent Development: The Elite Coach Perspective in UK Sport. Journal of Applied Sport Psychology

Rees T., Hardy L., Güllich A., Abernethy B., Côté J., Woodman T., et al. (2016). The great British medalists project: a review of current knowledge on the development of the world’s best sporting talent. Sports Med.

READ MORE:

• Boost Self-Confidence With 5 Sports Psychology Tips
• Does Hard Work Really Beat Talent?
• Kevin Durant’s Family Support

The Recovery Gap

When you train hard, you set off a chain reaction of bodily transformation. You tear muscle fibers, and they reknit, building size and strength. You stimulate bone growth through weight bearing and impact exercises. You alter your metabolism. And while these changes are triggered by exercise, they’re ultimately completed during the recovery period.

The problem is that there just isn’t sufficient recovery time between intense training sessions. Pair that with such factors as low bone density or hormonal changes in female athletes, and you’ve got a recipe for disaster. This is why proper nutrition, appropriate shoes and allowing for rest and recovery periods are all so important for athletes.

Trouble Spots

Not all stress fractures are created equal. In addition to having varied causes, different exercises cause different types of fractures. The most common ones occur in the legs and feet, which makes sense when you consider the type of repeat impacts these extremities are subject to in runners. Those that happen in the lower leg bones, and similar cumulative stress injuries, are so common that we even have a colloquial term for them—shin splints.

Other stress fractures fall into the category of injuries we don’t think about much. That persistent back pain some athletes struggle with despite excellent core strength and posture? For some, the source is lumbar disc degeneration, but in gymnasts, divers and weightlifters, the source may actually be a stress fracture in the spine, known as spondylolysis, and can require significant rehab and even surgery.

Similarly, in long-distance runners, doctors occasionally see pelvic stress fractures. These are quite uncommon but have increased with the popularity of marathon running. They can occur at several different points along the bone and can also manifest as back pain. Additionally, teens may suffer this injury if they undertake a strenuous training practice and their pelvic growth plates have not yet closed.

Prevention

Though there’s no foolproof way to prevent stress fractures in serious athletes, there are several things you can do to reduce the likelihood and severity of such injuries.

First, be mindful of how your diet interacts with bone strength. In general, impact and weight bearing are good for long-term bone strength because they generate increased bone growth. For this to work, however, your body needs to have access to all the necessary vitamins and minerals. Calcium alone isn’t enough. Our bodies also need vitamin D and a mineral mix including iron, zinc, potassium and others. Athletes should also avoid smoking and consuming too much caffeine, both of which can deplete mineral stores and impact bone strength.

As mentioned above, women need to be especially careful. That’s because women are more prone to osteoporosis, a loss of bone density. Additionally, serious female athletes often experience variation in their menstrual cycles, which can result in hormonal imbalances and lead to a higher rate of bone loss and difficulty forming new bone. If your periods become irregular, see a doctor, increase your caloric intake, and consider slowing down your training.

Treatment

Stress fractures can be especially difficult to diagnose. They’re rarely visible on x-rays because of the low level of radiation, so many doctors will recommend a more expensive MRI. It’s important to properly diagnose a stress fracture because they can take quite a while to heal, and confirmation of the injury can help affected athletes properly address such fractures.

After sustaining a stress fracture, most athletes need to stop training and rest the injured body part for at least 4 to 6 weeks. During this time, you can attend physical therapy and perform stretches or do yoga to maintain core strength and flexibility.

Non-athletes may view it as an overreaction, but many athletes experience grief, depression or anger while recovering from a stress fracture. This is normal; your usual outlet for stress management has been taken away, you’re in pain, and you’re worried about losing training momentum. Just remember: this is a bump in the road. Rest now, take care of your body, and focus on factors like flexibility, nutrition and recovery planning. You’ll be back to your usual routine before you know it.

READ MORE:

• Why Your Shin Splints Aren’t Really Shin Splints
• Symptoms and Treatment of Stress Fractures
• How the Female Athlete Triad Can Ruin Your Sports Performance

According to the American College of Lifestyle Medicine website, lifestyle medicine is “the use of evidence-based lifestyle therapeutic intervention—including a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection—as a primary modality, delivered by clinicians trained and certified in this specialty, to prevent, treat, and often reverse chronic disease.”

However, a healthy lifestyle may also be used to help treat injuries and enhance long-term athletic performance. In other words, if an athlete is sick, injured, or not feeling well, it will be hard for them to train and compete at a high level.

Let’s look at six reasons how a healthy lifestyle can athletes a way to recover faster from injury and illness and help sustain a high level of performance during a season.

Healthful Eating

Many coaches know that proper nutrition is essential for overall health and disease prevention. It is also critical for high-performing athletes. Good food not only fuels the body but also helps with repair and recovery.

The American College of Sports Medicine, Academy of Nutrition and Dietetics, and Dietitians of Canada compiled a position statement in 2016 stating the importance of proper dietary guidelines to optimize athletic performance. In fact, a new field of culinary medicine is emerging.

An article in the American Journal of Lifestyle Medicine, culinary medicine “blends the art of food and cooking with the science of medicine” to “help prevent and treat disease and restore well-being.”

For the latest in nutrition research, refer to the Academy of Nutrition and Dietetics website. To optimize performance, athletes need to learn the basics of cooking and selecting healthful foods for energy and recovery.

Physical Activity and Sports Conditioning

According to American College of Sports Medicine, physical activity is not only crucial for athletic performance but also to improve cardiovascular and respiratory function, reduce cardiovascular disease risk factors, decrease morbidity and mortality, decrease anxiety and depression, enhance cognitive function, and enhance the quality of life.

Once an athlete is no longer competing, sports conditioning will transfer into physical activity for lifelong health. Coaches play a critical role in preparing athletes for competition and wellness once they retire from their sport.

Managing Stress

Mental stress management is critical for daily life and work, school, and athletic performance.

An article in the British Journal of Sports Medicine indicates that athletes should be monitored for eating disorders, depression, anxiety, overtraining, sleep disorders, and attention-deficit disorders.

Coaches should keep in mind that stress management for athletes may include mindfulness meditation, music for relaxation, massage with aromatherapy, and mind-body movements such as yoga, tai chi, or qigong.

Optimizing Sleep

Getting proper sleep can play a role in athletic performance. A systematic review in Sports Medicine shows that interventions, such as sleep hygiene, are essential for athletes.

For example, according to an article, coaches can use practical sleep hygiene guidelines, including sleeping in a cool, dark, and quiet room. Coaches should also encourage athletes to strive for a regular bedtime routine, minimize late-night meals, and avoid caffeine and high-intensity training near bedtime.

For more personalized details, athletes should work with their healthcare provider to optimize sleep, especially for competition involving long travel distances.

Avoiding Risky Substances

Coaches know that smoking, tobacco use, drug abuse, and excess alcohol consumption can harm health and impair athletic performance. One study concludes that alcohol use should not be used to reward hard work and good athletic performance.

Instead, teams should find alternative ways to reinforce outstanding effort and victories.

Another study published in PLoS One shows that alcohol ingestion may impair recovery and adaptation.

For further information about preventing and managing substance abuse, coaches may refer to the National Institute on Alcohol Abuse and Alcoholism, National Center for Complementary and Integrative Health, and the National Institute on Drug Abuse.

Staying Socially Connected

Life can’t be all about hitting the gym, catching a workout, or competing. Coaches should encourage athletes to engage in fun and social activities to stay mentally and physically balanced.

Social connections with family and friends can help an athlete remain grounded and prevent burnout, overtraining, and anxiety. A happy and well-rested mind and body can allow an athlete to maintain focus during a long season.

In fact, one study found that being socially connected with peers even during a pandemic is vital for overall well-being.

Having a plan before you hop into the fast lane will keep you more engaged in your workout and ideally help you improve faster.

There are endless ways you can change your swim sets in the pool, but there are some fundamentals you should follow each time you train.

1. Swim with a focus on technique

Daily I see swimmers who thrash and gasp across the pool in a flurry of white water. The effort is there, but the technique isn’t.

Like any other kind of resistance activity, swimming should be done with an emphasis on proper form—from beginning to end, from warm-up to your main set. Just as you wouldn’t do Squats or Push-Ups with inefficient form, swimming without good technique is not only harder but also opens you up to increased injury risk.

2. Warm up properly

Before the meat and potatoes of your workout comes the appetizer—a.k.a. the warm-up. Here is a three-step process to make sure you are ready to fire it up later in the session:

Step 1: Mobility work outside the pool. Arm Swings, Leg Swings and opening up your thoracic spine with a foam roller are great ways to loosen up before you hop in the water. The easiest way to avoid swimmer’s shoulder is to perform an effective pre-hab routine that includes opening up your upper back and shoulders before engaging in those hard efforts.

Step 2: General warm-up. This is easy- to medium-paced swimming, kicking and pulling. Mix up the strokes to open up the shoulders and hips, and employ lots of kick to boost your core temperature. The general warm-up should take up approximately 20 percent of your workout.

Step 3: The Pre-set. Here is where you really start to prime your body for the main set. Perform some build efforts (50’s starting easy and finishing at close to all-out speed) and some drill work that is relevant to the things you are focusing on in your technique. The pre-set should take up about 10 percent of your total practice.

3. The main set

Alrighty, here’s your big moment. Go time, baby. The heavy lifting of your swim workout. The main set.

Whatever your goal is in the pool, this is where you do the serious work to help you get there. If you are a sprinter, this is where you perform the ultra-speed stuff. If you’re a distance swimmer, now is the time to belt out intervals as close to possible to your target race pace or heart rate.

Here are some sample sets:

Aerobic:

• 20×100 freestyle @:15 seconds rest between
• 10×150 as [50 kick, 100 swim] @3:00
• 100-200-300-400-300-200-100 ladder pull set @2/minutes per 100 base (Intervals: 2:00 for the 100, 4:00 for the 200, etc.)

Speed:

• 5 x [5 x 25 freestyle ALL OUT @:45] with 100 swim easy between rounds
• 16×25 kick with :15 seconds rest between reps; alternate 1 ALL-OUT, 1 cruise

Strength/Power:

• 16×50 pull, paddles and band @:15 rest between reps
• 10 x 75 swim with fins as [25 build, 25 cruise, 25 all out] @:20 sec rest between reps

4. Recovery

Now that you have pummeled yourself, it’s time to recover so you can come back and do it all over again. Your warm-down should comprise about 20 percent of the time you spend in the water.

The warm-down. Yes, I know—the last thing you want to do after a tough workout is spend more time training, even at a low to moderate pace. But warming down helps flush metabolic waste and prompts your nervous system to get back to square one. For sprint swimmers, the warm-down should be longer than for distance athletes, per USA Swimming’s recommendations.

Dryland stretching. Once you are toweled off and have hopefully crushed some post-workout nutrition, some light stretching and foam rolling of your chest, shoulders, back and hips will help keep you loose—not only for tomorrow’s workout, but over the duration of the weeks of training ahead.

READ MORE:

• Improve Your Swimming Times with These Starting Drills
• 10 Tips for Effective Strength Training Programs for Swimming
• 6 Ankle Strength and Flexibility Tips for Swimmers
• 3 Drills for a Better Freestyle Swimming Technique

Here are three common sports performance training myths and how to fix them.

“I can do that with my kid”

The problem: Mom and Dad are former athletes, and they want their little one to be better than they were back in the day. The thought pops into their heads: “Hey, I used to be an athlete, so I can train my kid”—and off they go.

I admire and understand the good intentions of such parents. The devotion they show in trying to help is great. The issue is that love cannot replace the specialized education and years of experience of a seasoned sports performance coach.

Often, what an older generation did to improve off the field has been replaced with more advanced and efficient concepts. Just because the “old ball coach” used to make you do it doesn’t mean it is relevant now.

All certified strength and conditioning coaches need to take continuing education courses to ensure that they stay up to date on current advances. Also, most youth athletes take direction better from an outside trusted source like a coach or trainer. This interaction allows the kids to separate family issues from sport or training issues. For more information, see:

“I don’t need to lift for my sport”

When it comes to resistance training, there is a vast misunderstanding. How many times have we heard “Only football players lift,” or “I need to be quick and fast for my sport and lifting will slow me down,” or “female athletes shouldn’t lift because they will bulk up and look like guys.”

When addressing this issue, we need to keep a couple of things in mind. First, resistance training is just one piece of a full sports performance program. Other aspects like speed, agility, endurance and flexibility should also be taken into consideration.

Second, strength training is not a cure-all for athletes, but it should not be neglected. Athletes in all sports can benefit from resistance training. The key is finding the right program and a qualified professional to administer it. When done correctly, resistance training can add much-needed power, strength and stability and reduce the risk of injury. All of these results can benefit athletes in any sport.

As for female athletes, certain gender-specific injury concerns can be minimized and avoided. A well conceived resistance training program can help produce performance gains and better results on the field. This is the basic reason why someone would start a training program in the first place. If we are stuck in front of the mirror constantly looking at our physique and how we look, our priorities need review. Games are won on the field, not in the mirror.

“More is better”

It’s human nature to continue to do something that produces great results. But like many things in life, if someone goes overboard with something, there can be negative consequences.

This certainly applies to sports performance training. Positive results can be earned on the turf and in the weight room. Yet if training is not done in a proper periodized way, negative consequences can ensue, like overuse injuries and performance declines.

This all points toward having a plan and executing it when training. Note the difference between “training” and “working out.” Athletes “train” because they have a specific goal and a plan to achieve that goal. If someone is “working out,” they wander around the gym for an hour doing the same exercises over and over.

Proper rest and recovery are just as important as training. (See Training ‘Til You Puke: A Sign of Hard Work or Incorrect Training?)

Essentially, most sports performance training issues can be solved simply. Find a facility that can provide scientific and prudent training programs to all athletes, one whose staff has years of experience dealing with all types of athletes and helping them reach their goals. Your initial investment can pay off exponentially in the long run.

The same goes for sports nutrition.

Athletes need to understand that the big rocks need to go in the jar first, and let the pebbles settle around them.  This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life.

This metaphor will also help nail down any sports nutrition plan. Unless you’re a pro athlete, nutrition plans don’t need to be highly complex and intricate to yield quality results. Instead, if an athlete can get the “big rocks” to fit into the jar, the rest will fall into place.

Here are the 4 rocks for an athlete’s nutrition plan:

1. Accountability

Most athletes are highly motivated and committed to their sports and athletic lifestyle. It’s in their DNA. But that doesn’t mean nutrition should take a back seat. The first thing athletes need to ask themselves is if they’re ready to commit to fine-tuning their nutrition plan. Most athletes are confident in their abilities on the field, but it’s imperative for them to be confident in changing their lifestyle to a healthy one. That comes with consistency.

Another way athletes can know they’re ready to carry out a healthy meal plan is by committing to a schedule that prioritizes meal prep. Creating an integrated system that works for each individual athlete is essential. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term.

But, within that system an athlete needs to understand there will be bumps in the road due to their busy lifestyle. Unless you’re a professional athlete, chances are you don’t have a private chef.  Always remember, a consistent B effort is better than one week of A+ and 3 weeks of Ds.

2. Eat for your sport

The sport you play will dictate what your nutrition plan will look like. Different sports require different energy intakes and seasonal differences. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. The main takeaway should be “eat what you burn.”

Unless you’re trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance.

Athletes should always be looking at what they are eating before, during and after games.

Pre-game nutrition directly affects your performance on the field. If athletes don’t properly fuel up 2-3 hours before game time, their blood sugar levels could be low, directly affecting coordination, endurance and overall focus.

Mid-game nutrition also varies depending on the sport, but it’s also essential. For example, soccer players playing a 90-minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Generally, this is where a sports drink comes into play.

Post-game nutrition could be the most important in terms of recovery and long-term success. The mindset of most athletes after a game is that they can eat anything. Wherever the bus takes them, a glutton for food comes out. But if they choose chicken nuggets and French fries over lean protein and smart carbs, they could be more inflamed and sore, and not reap the benefits of their workout or game. This rolls into the accountability portion of the big rocks. If the athlete knows the bus is headed to a fast food joint post-game, he or she should plan to bring high quality protein shake onto the bus.

3. Nail your macros down

It’s no secret that athletes need more calories. Each day, the energy output of athletes is much higher than that of everyday people. During practices, games or an offseason workout, an athlete can burn anywhere from 800 to 1,500 calories, and if they are not replaced, the athlete’s body will suffer. Without getting too complicated with macros, athletes should think about each meal and what it should contain.

Every meal should have 1-2 serving of lean protein, 1 serving of colorful vegetables or fruit, and 1-2 servings of a healthy fat.

Most meals should also include a slow-digesting, high-fiber carb such as brown rice, quinoa, oats or lentils. The slow-digesting carb should be eaten either in the morning or around game—to ensures that the carbs will replace any lost muscle glycogen.

Follow this meal plan, and the macros will be on point and aid in building muscle, endurance training and overall good health. This may seem like an impossible task for busy athletes always on the go. But even when you’re on the road, you should still try to abide by these macro principals at each meal.

But sometimes that’s just not realistic, and you need to swing into a convenience store for a quick pick-me-up before or after a game. When that happens . . .

4. Eat real food, not sport food

No matter where you are, you can get food with nutritional value. Even gas stations carry health bars that are high in smart carbs and protein—great options for the athlete on the go.

Athletes need better quality food than average people. Regardless of the food and no matter what the athlete is ingesting, it needs to hold nutritional value. If not, the body won’t recover quickly and muscle synthesis could turn into degradation. As a general rule, stay away from self proclaimed “fitness foods” like energy drinks, “Paleo packs” and bars with chapter-long lists of ingredients.

Generally this stuff is a cornucopia of processed and often poor quality food, leading to subpar choices. Part of being an athlete means you have to understand the importance of nutrient rich foods and how they affect your performance. All athletes should treat their body as a temple where chemical-filled foods don’t belong.

Good whole food alternatives almost as good as prepared meals but more convenient are everywhere. Choosing whole grain bread over white, a bag of trail mix over chips, or a bar with fewer than 10 ingredients and 10 g of sugar are all available at any quick stop or sandwich chain. Now more than ever, it’s easy to make healthy choices, so if athletes can consciously make those choice, they’ll be golden.

If an athlete can nail down these big rocks of nutrition, only then can they move on to a more complex, individualized plan. Athletes shouldn’t have to do this alone either. Get teammates, coaches and parents involved and create an atmosphere where performance nutrition can thrive. Everyone commits hours of practice to better the team’s chance at a W. Commit some of that time to nutrition, and it will put the team one step ahead of the competition.

READ MORE:

• Pre-Game Meal Recommendations for Athletes
• 5 Protein-Packed Recovery Shakes
• How to Identify and Avoid Highly-Processed Foods

RELATED: The 10 Best Yoga Poses for Athletes

Recovery can look different to everyone. For some, it is daily stretches and weekly yoga sessions, or fueling and refueling their bodies with essential nutrients. For others, it is getting eight hours of sleep each night. Great athletes incorporate recovery strategies into each and every day. This is what separates them from good athletes—prioritizing recovery.

Stretching helps alleviate muscle soreness, increase blood flow to muscles for repair, and increase range of motion and flexibility. Going to a daily yoga class may not be realistic and that’s OK!

Here are five stretches any athlete can use to recover.

RELATED: How Yoga Keeps Giancarlo Stanton Swinging for the Fences

Runner’s Lunge

• Step forward with your right foot into a lunge position and drop your back knee down toward the ground.
• Ensure your hips are square in front of you and you are driving the weight through your front heel.
• Raise your opposite arm and reach up and back for a deeper stretch.
• Hold for 15 seconds, release, then try to sit a bit deeper for 15-20 seconds longer.
• Repeat on opposite side.
• Extended stretch: Move the front foot out to the side slightly and drop the knee out, coming to the outside edge of your front foot.
• Work your hands or forearms down to the ground and hold for 15-20 seconds.

Pigeon

• Set up in a high plank position and raise your hips up toward the ceiling (Downward Dog).
• Extend your right leg up and swipe through so it lays perpendicular to the opposite leg underneath your core region.
• Try to relax your upper body by extending your arms out in front of you or resting your forehead on your forearms.
• Hold for 30-60 seconds. Repeat on opposite side.

Adductor Extension

• From a kneeling position, sit tall with your hips forward.
• Extend your right leg out to the side and place the sole of your foot on the ground.
• Bring your hands down to the floor in front of you and slowly sit your hips back on your opposite heel while extending your arms in front.
• Press gently back, keeping the sole of your foot on the ground.
• Hold for 15 seconds, release then sit deeper for 15-20 seconds longer.
• Repeat on opposite side.

Frog

• From a kneeling position, spread your knees wide and point your feet out.
• Slowly bring yourself down to the floor, either forearms down or arms all the way extended.
• Breathe deeply through this position and keep your knees spread wide.
• Hold for 60 seconds.

Child’s Pose to Cobra

• Start in a position similar to the Frog stretch but keep your feet directly underneath you (and not outward).
• Extend your arms forward as you press your hips back, then slowly shift the weight forward into your palms.
• Pressing your palms and hips through the ground, bring your chest up tall and roll your shoulders back.
• Breathe through this sequence, pausing for one breath at each position.
• Repeat five times.

One of the most important cues to keep in mind while performing these stretches is to breathe—long deep inhales followed by long deep exhales. Instead of counting the seconds, count your breaths, aiming for 5 to 10 deep breaths in each position.

These stretches can be done on any recovery day and/or at the end of a training session. Not only will they help promote recovery, they will also help bring your body back to a resting state after an intense workout.

RELATED: The New York Knicks Have Fully Embraced Post-Practice Yoga