Fitness Workshops

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 San Diego Figure Skating Communications
Strategies of Sports Training

Introduction to a Sports Training Program
This paper will not deal with the specifics of technical training a coach provides. There are considerable difference between general classifications of sport that require discussion of body contact team (football) and individual (boxing) sports and those that involve the evaluation of individual performances (swimming, track and field, etc.).

      The goal of this workshop is to provide skaters and parents with universal guidelines to separate the well intended advice from those with little factual basis to form recommendations compared to recommendations provided by individuals with the proper academic credentials to be certified by the National Athletic Trainers' Association,  the American Council on Exercise  (ACE), or National Aerobics & Fitness Trainers Association (NAFTA).

Nutritional Training
      The need for a well nourished body and mind without contamination of illegal drugs and supplements should be obvious. Nutrition is extremely important for the developing bodies. The following topics should be considered in meal planning for the entire family:
  • Eating for strength and performance
  • Basics of healthy eating
  • Nutritional needs for active children and adults
  • Hydration
  • What Snacks are healthy
      An effective training program for young athletes should have the following content incorporated:
  • Protocols for warming up and cooling down;
  • Exercises that enhance joint flexibility;
  • Incorporate resistance exercise training into physical education classes, sport practice sessions, and exercise facilities;
  • Correct exercise technique for resistance exercises involving weight stack machines, free weights, medicine balls, elastic bands, and body weight resistance.
Diet Affects Performance
      Dietary changes may take 6 months to completely reverse years of poor eating habits. The first and most important step of training is to consistently consume enough energy and nutrients to support the body's energy and nutrient requirements. Failure inevitably results to a poor outcomes when experiencing competition stress. Attempting to change just before the competition is just wishful thinking.

      The amounts and timing of consuming food and fluids should insure that muscles have enough energy and nutrients for growth and increasing physical strength during training sessions. The alternative is use stored body energy reserves because the athlete hasn't eaten enough. Getting enough nutrition on time isn't easy to accomplish because most athletes have terribly hectic schedules. It requires anticipation and planning to create a balanced schedule, for all of the daily activities, to ensure food is consumed when it's needed. Inhaling a burger and milkshake does not a realistic way consume nutrition. This should be a relaxing experience.

Affect of Sleep on our Bodies
      Getting the proper amount of sleep is as important as the athletes diet and training. Irregular hours to initiate sleep and arise fully rested are factors resulting in sleep deprivation.

      A comprehensive training program for athletes from the age of 7 can be safely used develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation; however, such a program should be a medically approved and supervised. In young growing athletes, there is a high possibility for over doing a good thing and causing injury to developing growth points.

Altitude Affects Our Bodies
  • Altitude training considerations for the winter sport athlete  March 1, 2010 ... Altitude training considerations for the winter sport athlete. The reduction in air resistance at altitude can dramatically affect sports involving high velocities and technical skill components, such as ski jumping, speed skating, figure skating, and ice hockey. Dissociation between velocity and sensations usually associated with work intensity (ventilation, metabolic signals in skeletal muscle and heart rate) may impair pacing strategy and make it difficult to determine optimal race pace.
Recommended Reading:
Skating Skills and Training
Principles of Sports Training:

Developing Course Materials:

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

Fitness Training Considerations
Kirkpatrick's Evaluating Training Programs
Skating Training Environment
Training Figure Skaters
Group Classes
Fitness Training
Personal Training Plan
Daily Training Plan
Seasonal Training
Training for Junior & Senior Athletes
Age Guidelines for Training
Developing a Plan for Training
Developing Skating Skills
Group Training Stages
Training Priorities
Strategies of Sports Training
Training Task Analysis
Value of Annual Planning
Competitive Training Strategies
Verbal and Nonverbal Communications
PDF  Core Body Training
PDF  Endurance Training Plan

All materials are copy protected. 
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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