Participation in an organization, group or team is an important and valued aspect of the school journey. To be a valued member of a team with personal accountability, a purpose and a contribution to something larger than one person is a gift.

All of us at St. Vincent Sports Performance (SVSP) understand the dynamics, challenges and rewards of sport and arts involvement…so much so that it is what drives us to say “we are the team behind the team.” We are built to be a support in various elements of participation from healthcare to physical development as well as the mental and nutritional “tools” needed to best navigate the opportunities of your involvement.

I encourage every participant, parent, grandparent, and coach to explore the full services of SVSP. We have 30+ years of success stories that have shaped our resources for today, for each level of participation.

I truly hope you will engage with us as a resource. If you need my personal assistance please contact me at ralph.reiff@ascension.org... I’m invested in this process to help.

Best Regards

RalphRalph ReiffExecutive DirectorSt. Vincent Sports Performance

SPORTS & PerformanceA publication of St. Vincent Sports Performance | December 2017

Seasonal Sports SpotlightWrestling is a physically and mentally demanding sport. To prepare for bouts on the mat, a wrestler must develop both strength and power through foundational movements. Here are five exercises a wrestler can do to increase strength and power on the mat:

• Deadlift – strengthens all pulling muscles• Cleans – builds total body explosiveness• Squats – strengthens lower body• Presses – strengthens upper body• Chin-ups & Pull-ups – strengthens upper body

To ensure that you are building strength with proper and safe technique, always have supervision from a certified strength coach. Our coaches do private sessions and can build a specific program for you based on your performance goals.

Increases in strength and power can pay huge dividends for a wrestler in all situations on the mat. Master these exercises to take your performance to the next level.

Dinner Table Chalk TalkGoals drive us to become better, and knowing how to set them can make a huge difference. Our Sport Performance Psychologist Dr. Chris Carr uses the acronym S.C.R.A.M. to help with proper goal setting.

SPECIFICSetting specific goals is the first step. For example: if you went to the gym, a very specific goal would be to do three sets of 8-10 repetitions at 90% of your max weight. That is much different than saying “I’m just going to go lift some weights today.” Start with specific goals and it will be easier to maintain your focus throughout.

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Dinner Table Chalk Talk, Continued

CHALLENGINGA challenging goal pushes you. It’s not something easy like, “I just want to get through practice,” but it’s also not something so challenging that reaching it doesn’t seem realistic, even at your best. Challenging goals should push you just past what you’re comfortable with, but don’t push you so far that you’ll be frustrated if you don’t accomplish them.

REALISTICBeing realistic with your goals simply means you understand your best. You are aware of what you’re capable of and set goals based on that standard. No one person or athlete is the same, so understanding your best is essential to goal setting.

ADJUSTABLEThere are unforeseen road blocks that can pop up while in pursuit of our goals. Sometimes the gym is shut down, you get a minor injury or something else requires your attention. Make sure you can adjust your goals and have plans in place in case your ideal conditions change.

MEASURABLELastly, goals should be measurable. At the end of a workout or competition you should be able to know if you did or didn’t achieve your goal. If you didn’t, don’t consider it a failure. Simply re-adjust for next time based on what you learned.

TIPSNutrition

• You may not feel as thirsty duringthe winter because of lowertemperatures but make sureyou take in your regular amountof water, regardless of the weather.

Immune System Nutrition Written by dietetic intern Haley Bishop

Now that it’s winter, the common cold is likely to make an appearance. Prepare your immune system to fight back with these simple nutrition tips.

• Eat three meals plus snacks daily! A lack of calories to support trainingincreases stress on your body which decreases immune system function.

• Protein is an essential nutrient in building muscle but is also a part of yourbody’s defense mechanism. Include protein at all three meals plus snacks.

• Fruits and vegetables are loaded with vitamins and minerals that arevital for your body to perform at its peak ability. Vitamin C, found incolorful fruits and vegetables like bell pepper, citrus fruits, strawberriesand leafy greens, protect you from infection by stimulating theformation of antibodies and boosting your immune system. In thewinter months, many athletes consume vitamin C supplements andpowders. Keep in mind that the tolerable upper limit is 2,000mg/day(Vitamin C-Linus Pauling Institute). This is the highest amount of thevitamin that a person should consume in one day. Taking supplementsbeyond that amount could lead to gastrointestinal disturbances andmalabsorption. Many vitamin C supplements on the market are soldin 1,000mg doses. Consuming three to four packets of vitamin C a daywill not help ward off the common cold. Focus on natural sources ofvitamin C and consume a wide variety of fruits and vegetables daily.Another important vitamin in the winter months is vitamin E, whichfunctions as an antioxidant and supports the immune system byreducing inflammation. Consume a vitamin E rich snack by buildingyour favorite trail mix with lots of nuts and seeds.

• Seventy percent of your immune system lies within the gut. To supportyour gut health, consume probiotic foods such as keifer, kombuchaand yogurt. A study of 570 children consuming a single probioticstrand, Lactobacillus GG, reduced the frequency and severity ofrespiratory infections by 17 percent (Hatakka, 2001).

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VISIT getstvincentcare.com

TIPS, Continued• Being hydrated can also help ward

off seasonal illnesses. A dry mouth is more susceptible to bacteria and viruses that can make you sick. You lose fluid (dehydration) when you inhale cold air due to using body water to warm the air you are breathing in.

• SLEEP!

Psych• Focus on deep breathing during the

ride to the event.• Write down a cue word that you

associate with your own optimal performance and have it on your wrist or someplace easily accessible for reminders.

Training• Getting at least eight hours of

sleep per night has been shown to improve recovery, prevent injury and improve performance.

Five snow day exercises you can do at home: It can be tempting during a snow day to spend more time lounging indoors than staying active. Here are five exercises you can perform at home to increase your strength and keep your body healthy: • Squats – Hold a weighted item for

added difficulty• Split Squats – Work on your lower

body strength with split squats and lateral split squats

• Glute Bridges – Practice holds and reps with both double and single-leg variations

• Planks – Master a hold with proper form, then add leg raises for a challenge

• Clamshells – Gradually increase your reps for improved hip and glute strength

Make sure to focus on good technique and form as you add weight and repetitions. Don’t forget to fuel up, get hydrated and stay warm!

FAQ for ParentsWhat should my child eat before competition?The meal before your competition should be consumed two to four hours prior to go time. Carbohydrates should be the main focus of the meal, with a good amount of protein as well. Two to four hours leaves plenty of time for digestion but you’ll still carry the energy from a carb-heavy meal with you into competition. Then, 30 minutes before you start, top off your energy levels with a carb-focused snack.

What age is appropriate to begin strength training? Strength training boils down to moving your body. Lifting weights is strength training, but the foundation of every athlete is sound movement. That being said, athletes can start developing good movement habits as young as fourth or fifth grade without ever touching weights. Learning how to properly move the body in space is far more important than lifting weights at any age. Once solid movement patterns are established, starting with light weights is appropriate.

Are mental superstitions a good thing?Encouraging kids to develop performance routines can be useful, as it can allow them to identify things that are within their control that can contribute to success. You can assist your child in creating pre-performance routines that contribute to performance such as healthy behaviors (i.e. a good night’s sleep, eating healthy, etc.), as well as incorporating mental skills that lead to greater levels of confidence and an ability to maintain composure (i.e. positive self-talk, relaxation strategies, visualization). Superstitions, however, can be a part of sport and are not necessarily bad. But it is important to be cautious about allowing an athlete to depend on their superstitious behaviors. Flexibility is key: if an athlete is unable to perform an aspect of their performance routine or engage in a superstitious behavior, it is important for them to learn to refocus on things that are within their control moving forward.

How can my child avoid junk food during the holiday season? Avoiding junk food during the holiday season can be challenging. However, an easy way to keep your child away from the sweets is to not have them in the house. If you must, however, simply instill in your child that portion control goes a long way. One cookie every once in a while is not going to kill you. Simply don’t let them overindulge and they’ll be fine.

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