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Recovery Between Water Polo Games to Improve Athletic Performance

Posted by Sarah Connors on Aug 4, 2017 12:37:23 PM

Recovery is an important process to implement for players in order to prevent injury, reduce fatigue, and enhance athletic performance. After an intense game, players should re-fuel their body and incorporate a variety of recovery methods to prepare for the next game, especially during long tournaments. Below is a list of six specific recovery tips that water polo players should do to accelerate recovery and enhance performance in the pool for back-to-back games.

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Topics: Recovery, Water polo

Importance of a Taper Phase in Dryland Training

Posted by BridgeAthletic on Aug 2, 2017 9:45:47 AM

Preparing for competition both mentally and physically is essential for the big day. From early morning practices to intense dryland training, swimmers have put in the hard work to get ahead of their competition. During the crucial weeks and days leading up to swim meets, swimmers should properly implement a taper phase in their training to optimize performance on race day.

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Topics: S+C, Recovery, Swimming

The Importance of Warm Up and Cool Down for Athletes

Posted by Megan Fischer-Colbrie on Jul 24, 2017 10:14:00 AM

Going through a complete warm up and cool down before and after competitions and training sessions is a simple way for athletes to maximize their athletic performance. Even though it takes just an extra few minutes, it is easy for athletes to fall into the habit of not warming up or cooling down. Pre and post workout exercises play a crucial role in preparing the body for activity and assisting in full recovery.

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Topics: S+C, Recovery

Is it Best to Strength Train Before or After Practice?

Posted by Megan Fischer-Colbrie on Jul 21, 2017 9:37:00 AM

Many athletes and coaches wonder whether strength training produces better results when performed before or after practice. In many sports, practice is the cardiovascular portion of a workout, and combining cardio with strength training in one session can be extremely taxing to the body. Importantly, there is little scientific research to date favoring one method over the other, but read more to learn about both theories in context.

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Topics: S+C, Recovery

Whey, Soy, or Casein Protein: Which is Best for Athletic Performance?

Posted by Shelley Harper on Jul 21, 2017 4:42:00 AM

Protein intake is important for all athletes, especially while endurance training. Often times, athletes tend to focus on carbohydrate intake rather than focusing on protein intake, which could have a negative effect on health and overall athletic performance. Muscle growth and repair is heavily dependent on protein levels. Athletes who don’t fuel their bodies with sufficient amounts of protein will end up canceling out the benefits of a workout, making the athletes more susceptible to fatigue and anemia. Protein deficiency is can be a true threat to an athletes ability to achieve peak performance, however this can be combated by drinking a protein shake on a daily basis, in order to stay on top of the game, and giving the body what it needs to sustain daily workouts. There are countless options of protein shakes, but it is important for athletes to be knowleagable of which one would work best for their lifestyle.

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Topics: Nutrition, S+C, Recovery

Stretching Improves Athletic Performance and Health

Posted by Megan Fischer-Colbrie on Jul 18, 2017 11:17:00 AM


Stretching can improve circulation, muscle flexibility, range of motion, and consequently, help athletes perform better in workouts and in competition. When exercising, muscles repeatedly flex and contract. Stretching causes muscles to lengthen and relax, resulting in the ability to maximize muscle engagement in the next workout. Stretching also boosts the body’s circulation by increasing blood flow throughout the body.

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Topics: S+C, Recovery

Peripheral Fatigue During Strength Training

Posted by Shelley Harper on Jul 17, 2017 8:02:00 AM

When elite athletes are faced with a tough workout or practice they often times have to dig deep and find the strength to finish it, no matter what it takes. It is not uncommon for athletes to experience this feeling on a semi-regular basis. But what is happening in thes instances to make their muscles feel like they are about to give out? It’s the process of peripheral fatigue.

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Topics: S+C, Recovery

Delayed Onset Muscle Soreness (DOMS)

Posted by BridgeAthletic on Jul 14, 2017 10:00:00 AM

Delayed onset muscle soreness (DOMS) is common for all athletes and is caused after performing high-intensity unaccustomed exercises. More specifically, it is due to the high intensity eccentric (lengthening) contractions during these exercises. Eccentric contractions in unprepared muscles can cause micro traumas to the muscle that result in soreness. DOMS tend to concentrate at muscle-tendon junctions due to the high concentration of muscle pain receptors at these myotendinous junctions. An athlete's body responds to this damaged muscle tissue by swelling and causing muscles to feel tender. 

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Topics: S+C, Sport Science, Recovery

Customize Recovery: Collegiate Athletes

Posted by BridgeAthletic on Jul 14, 2017 9:30:00 AM

Recovery is an important process to implement in training programs for athletes at all levels in order to prevent injury, reduce fatigue, and enhance athletic performance. Immediately after a practice or competition, athletes should actively cool-down and recover using certain methods. All recovery techniques are valuable for athletes at any level, however there are some unique methods that should be emphasized at the collegiate level. Intense college training demands more specific recovery methods. As athletes shift from high school to college, heavy weight training becomes a top priority to enhance athletic performance. Athlete recovery at this stage should focus on repairing muscles.

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Topics: S+C, Recovery, College Athletes