Let’s get your game on! How you fuel and train your body should depend on your game, what you play and how you want to play it. In my last article we talked about the three different energy systems used in athletic performance: the phosphagen system, the anaerobic system, and the aerobic system. Today, we’ll talk about the energy systems used for short term energy use and how to optimize your fuel consumption for your energy needs.

A swimmer dives off the starting block; a batter hits the ball; a tennis player serves up the ace. These are all examples of energy expenditures in the phosphagen and anaerobic systems. An athlete’s body can access either of these systems for quick burst, intense activities.

The body uses the phosphagen system when you need quick power. Think explosive when you think of the fuel stored in our muscles called creatine phosphate. CP helps to create ATP very rapidly and thus burns it very rapidly as well. Foods that contain creatine include meats, poultry, and fish. The occasional protein bar or creatine shake won’t hurt you, but these simply can’t provide the nutritional support, the big bang, that a slab of real grilled salmon provides. When this energy becomes exhausted the anaerobic system then becomes active to provide support for more high intensity, short burst activities.

The term anaerobic refers to processes that do not require oxygen. The anaerobic energy system relies on glucose as it’s major source of ATP. Glucose is simply a form of sugar easily used by the body. Carbohydrates are the major source of glucose and are stored in the form of glycogen within our muscles and liver. This system is called into action when an athlete first begins activity and will continue to provide energy until oxygen is available to help meet the body’s demands for activity over three minutes in duration. When a football player catches the ball in the end zone and runs at lightning speed for the return, the athlete is using up glucose. High quality carbohydrates are crucial for an athlete, male or female of any age or weight. You can’t simply power down a powdered sugar donut for this fuel – the donut is burned up or turned to fat entirely too soon to improve performance. Instead, eat smaller portions of quality carbs more often, like whole grain pasta, brown rice, or whole wheat bread. If an athlete chooses the powdered sugar donut as their fuel of choice, glycogen stores will be low resulting in low production of ATP and lower energy levels which have a negative impact on athletic performance. During elevated levels of activity, the body will start to accumulate lactic acid at a rate that exceeds the liver’s ability to eliminate it if the athlete cuts the carbs too far back. So, if you get an intense side ache during practice, it is a reminder that powdered sugar donuts are poor fuel for the anaerobic system.

So, what’s your game? Do you need power? Do you need quick, short bursts of intense speed? Do you need to keep going and going and going? Can anybody play? Probably. But, if you want to play better, perform better, then think of food as fuel for your amazing energy systems. In part 4 of Eating to Win, we’ll talk about the role of our aerobic energy system!

The Gonzalez Sports Academy is celebrating its Grand Opening Wednesday, January 27^th. The facility which is owned and operated by the Gonzalez family and world class athletic trainer, Bob Foley boasts state of the art equipment and training tools for athletes of all sports and levels.

The Gonzalez Sports Academy (GSA) offers:

29,000 square foot indoor facility
Speed & Agility Area
Two (2) 180 ft long running track
Weight Training Area
Four (4) Batting Cages
Strength & Conditioning
Two (2) Pitching Mounds
Juice Bar
Three (3) Professional size Volley Ball Courts
Gift Shop
Five (5) acres of outdoor training space

The Grand Opening promised a chance to explore the facility and try out the training areas as well as a meet and greet with some pro-athletes including Adrian and Edgar Gonzalez, Tony Gwynn, Jr., Dave Roberts, Paul Molitor, Zeke Moreno and Nick Hundley. For more information on the GSA visit: http://gonzalezsportsacademy.com/

Aside from a more focused and active warm up routine, other prehab techniques included strengthening the muscles that surround a joint. Knees, shoulders, ankles, and hips are the joints that most often become injured in sports. Ligaments and tendons are the parts of the body that connect our bones to each other, and our muscles to our bones. These structures themselves cannot be strengthened, so we are responsible for protecting those structures that are placed under a lot of wear and tear, by building strong muscles that surround them.

Knees, for example, twist and bend and straighten with high torque and force. To protect the ligaments in the knee (especially the ALC and MCL), athletes need to have strong quadriceps and hamstrings. Exercises that can help are lunges, squats, step ups, dead lifts, knee drives, etc. Another important aspect to consider is the form in which you bend your knees. The knee should never bend forward over the toes, and should never collapse inward toward your other leg (into a valgus position). When performing lunges and squats, pay attention to and correct any form issues you may have so that you are training those muscles to keep the joint aligned while performing in your sport.

Shoulders are prone to dislocation and separation, especially for throwing athletes. The shoulder cuff is made up of four muscles that keep the shoulder in its socket. The muscles are very small, so training and strengthening them should not use much weight. A good way to do this is to focus on external rotation exercises using small dumbbells or resistance bands. These can be done overhead or out to the side. Another beneficial movement is scapular retraction which is done with exercises like rows along with the stretching of the chest by placing hands on the outside of a doorframe and stepping through the doorway.

To prevent broken or sprained ankles, the three tiny ligaments on the outsides of the ankles must be protected. The muscles to strengthen are the muscles of the calf and foot. These are easily strengthened using a four way resistance band, or heel- toe walking. Although simple, these muscles are important to strengthen.

The hips are prone to tightness and straining. To prevent this from happening, the athlete must have a strong core. Core exercises are extremely important to every sport because they provide the base of balance and support for the rest of the body. The core can be strengthened in many ways. It is important, however, to realize that the core includes not only abdominals, but the back as well. Good back exercises include supermans, roman chair, and exercises on a swiss ball, alternating leg and arm extensions.

So to keep yourself safe, out of the training room, and on the field, it is important to concentrate and put forth a real effort to protecting the body that performs all the intense movements that make you a good candidate for collegiate athletics. If your body is injured, it can’t perform, so make sure to take pride in exercising properly by warming up well with a focused dynamic stretch routine, and good form in a lifting routine to strengthen the muscles that will protect your joints from injury.

By Alex Lontayo – SportsForce co-founder

Baseball is an amazing game. For as long as I can remember, it has been an integral part of my life. I’m reminded of all that is has done for me everyday. I have pics of myself holding a ball before I was able to sit up unassisted or pics of myself dragging a bat before I was able to walk. The game was taught to me at an early age and helped me grow as a person. With the buzz about Parkview Little League’s run at the World Series (http://www.parkviewlittleleague.com/), I’ve found myself really looking back at my days back in little league and all the game offered me throughout my life. All of the opportunities I have been blessed with were through baseball. I see the passion that they play with and the camaraderie they have and it really hits home. That’s what you’d expect when they’ve been a TEAM for over 7 years. For most of those kids that’s half of their life. That’s when I really reflect on my life and what baseball brought me.

You see back in the day (no I won’t mention the long walks to school 10 miles away in the snow as most stories seem to go when sentences start that way), we were that team. Our team had been together for years and we were finally coming into our own. The problem with us was we didn’t complete the journey as they did. What we did do, was STAY friends from that time forward. Our group of guys went onto to play Pony, High School, College, Professional, even had a guy reach the big leagues. Those times directed us along the paths that we took. Each of us still live in the same area and, of course, still remain close friends. In fact, most of us would take a friend label as a slap in the face, since we’re all more like brothers. Having brothers like that because of a game we loved is special. I’m sure there are stories all over the world about the friendships that were created from amateur sports. You never seem to let those times go. With all of the great people that I have been blessed with in my life because of baseball, there’s a deep reflection of what these kids will face in the coming years.

Teammates possibly going to different schools, guys not making the jump to the next level, whatever the circumstances, there will come a time when the next level will not be realistic. That is something that no player who loves the game ever wants to hear. The reality of the game is a tough pill to swallow. I truly believe that is a driving factor in the minds of all the SportsForce team. We’ve all been faced with that reality whether it was the high school to college process or the AA to AAA jump in professional baseball. There are times in your life that having the insight and experience there to help you, can drive your decision making in a manner that will better suit your long term goals. I know looking back; I wish I had more information about the process by friends who had been there. I’m not saying that my career would have turned out any differently, but I know the journey could have.

I can only hope that these young ballplayers will be guided the right way. I am a firm believer that you “always have a chance, when you put the uniform on.” You just never know. I’ve played against the David Eckstein’s of the world who wouldn’t let their size be a roadblock to their long term goals. I see a lot of that in these kids. I’m actually motivated more in my life because of what they’re doing. I look back at all my brothers, even sisters that I’ve played against and truly thank them for all of the memories. I hope every player in every sport that aspires for something greater gets that opportunity. Watching these kids play the game with passion and without a care in the world is special. I know there’s a great community rallying behind their every pitch and every swing. I know I am. Win or lose, these kids have succeeded. I hope they go on with their lives and keep these friendships to reflect upon when they’re my age, but give back to the game in any way they can. That way someday, the next group will experience it all again, with all of it made possible because baseball is an amazing game…

Last week, SportsForce partnered with the College Baseball Exposure Camp in San Diego, CA. Players from around the country competed before a panel of distinguished NCAA coaches from colleges including Stanford, USC, Hawaii, UC Irvine, UNLV, and Cal State Dominguez Hills. Head coaches from established Division I programs Gonzaga, Santa Clara, and UC Berkeley were also in attendance. They spent time evaluating and coaching players on the drills and skills taught at the college level. SportsForce was there to film all the action and prepare a video package for each player.

Day one began with a comprehensive assessment and training regime. Players were separated into their positions and given one on one instruction on advanced college level techniques. Instruction covered every element of the game from hitting to basic fielding techniques. Fundamentals were the main focus of the morning, emphasized by Coach Barbara (University of the Pacific), Coach Nakama (Stanford), and Head Coach O’Brien (Santa Clara). Simple lessons, from these coaches, like staying low and catching groundballs out in front, can prove vital to a young player’s development and the opportunity was not taken lightly. Top prospects Sheldon Gabriels (Sophomore) and Wesley Wallace (Senior) showed off their defensive prowess and strong arms during the shortstop evaluations.

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If you are an Orange County or Los Angeles area high school football player and you weren’t at Sage Hill high school on Saturday, June 27, you missed out on an amazing experience.

J.R. Tolver, former SDSU, Miami Dolphins, and Dallas Cowboys receiver, who is now the Sage Hill athletic director and head football coach, hosted what proved to be a once in a lifetime football camp. The camp was laden with experienced coaches, who proved that they know better than anyone what it takes to dominate the football field.

NFL Players Challenge the Athletes

Aside from the Sage Hill coaching staff, current and former NFL players including Kevin O’Connell, Robert Ortiz, Kirk Morrison, and Freddy Keiaho coached these Orange County athletes throughout a camp that won’t be forgotten.

Playing catch with Kevin O’Connell, joking around with Robert Ortiz, and watching Akbar Gbaja-Biamila evaluate pass rushing attempts of the high schoolers definitely proved to be the highlights of the camp for me. One can only imagine what the experience was like for the athletes attending the camp.

The Drills

The NFL player coaching staff immersed themselves into the camp. They got to know each player’s name, their tendencies, and did everything they could to make them a better football player. While New England Patriots receiver Robert Ortiz taught the high school wide outs how to catch and protect the ball, teammate and Tom Brady’s #2 man, Kevin O’Connell, was teaching the quarterbacks how to throw the perfect pass. Colts linebacker and Super Bowl champion, Freddy Keiaho, taught the linebackers how to find and close up the holes in the line, fellow linebacker Kirk Morrison of the Oakland Raiders worked with the defense trying to instill in them the same drive that pushed him to record 135 tackles last season (3^rd in the NFL). Running backs learned how to hit the holes with a burst of speed, defensive backs learned how to read the offense, and the line quickly discovered that size isn’t the only key to protecting the quarterback. Every position received quality instruction from these top NFL talents.

Needless to say, this camp provided high school players of all levels with the opportunity to learn from the best. Athletes learned that, while the game is physically challenging, success starts with the mind. Not only did these athletes learn the ins and outs of their respective positions, they got a sense of what kind of mentality is necessary to advance their careers on and off the field. From how to dominate in high school to what it takes to get to the next level, this all star coaching staff spent an extraordinary day giving these athletes all the tools they would need to succeed in the upcoming fall season and life beyond.

While most of us will be spending the next few months traveling, surfing, relaxing, and pretending to work out, there is a small, hard working group of teenagers all over the country who will be doing exactly the opposite: high school football players. Regardless of the level, football players around the country are spending their summers getting up unnecessarily early, practicing, lifting, memorizing their playbooks, training, and drinking protein shakes in preparation for their fall seasons. While spring ball is when these athletes spend time in the weight room bulking up, summer ball is when they take the time to hone their skills and build team chemistry. This is the time for coaches to teach their players the ins and outs of their playbooks, and then see who emerges on top with the right to start in the fall.

SDSU Passing League 06_19_09 from Sports Force on Vimeo.

In order for coaches to test their kids in game situations and in order for the players to gain valuable playing experience at their respective positions, passing league tournaments are run all over the country to satisfy that competitive need. Throughout the “off-season,” football players are put through rigorous training sessions with the expectation that by the time summer rolls around, they will be in top physical shape. Finally, come late May, they have the opportunity to show off their hard work on the field at a passing league tournament. A passing league game features all offensive and defensive players, with the exception of lineman, squaring off without pads or helmets. In this two-hand-touch, 40-minute game, crisp passes, precise route running, and lock down man defense are the keys to victory.

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School’s out for the summer (or almost is)! Now it is time to redirect your focus to life beyond high school (yes, there is life past high school). But for athletes who are aspiring to play a sport in college, summer is no snooze. It is time to work hard, get seen and see schools. So what do you need to do and when do you need to do it? That what I am here to share.

So you just survived your first and second year of high school (phew) and the thoughts of college are beginning to creep into your head. Where do I want to go? What do I want to study? What classes do I need to get into certain schools? As all of this can be somewhat overwhelming, let’s just focus on one aspect at a time.

Freshman/Sophomore/Junior Summer

This is the best time to really get around and see campuses. Because as you all know from my first blog, really loving the school you go to, regardless of sports, is very important. So if you are traveling around to play in tournaments, go on vacation, or visiting family and friends, take advantage of the travels to go see the local colleges to check out the campus and area. While there you can take a campus tour and if you have given a heads up to the coach of your sport, you can even go in and meet with them. Remember, they cannot call you or contact you in any way, but you can call whenever you want. Set up a time to meet with them and they might even take you around the campus themselves! This elimination period will be helpful as you enter your junior summer as that is the time when you need to really narrow down your schools and begin to target your goals. By seeing the campuses alone, you will be able to eliminate many schools, thus leaving you with a more reasonable list to deal with.

Summer camps are also very important. While all of your friends are going to Camp Nowhere for fun and kayaking, you need to be going to sports camps for a school that you are strongly interested in. Not only will five days of camp help improve your skills, but it will give you the most intimate interaction with the college coaches and some of the current players, as they tend to work camps. You will live on campus, interact with and be trained by the coaches, as well as be a part of high intensity competition. It is not only a great way to get to know their style of coaching, but for them to get to know you as a player and whether you will fit in with their program, and vice versa.

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Use the Summer to Step Your Game Up

Are you taking the rights steps to reach your athletic potential? Are you looking to have a breakthrough season or potentially win a starting position on the team? Either way you’ve got to have a plan to reach your potential.

The majority of this year’s high school sports seasons have ended and the rest are coming to a close. With summer right around the corner, it’s time to take advantage of your free time and step your game up. Here are few key areas to focus on .

Manage Your Time:

We all know that the summer is the prime season to relax and hang out with your friends. However, with proper time management, you can definitely find time in your day to get workouts in and still enjoy the good life that summer has to offer. Sit down and create a specific schedule tailored to the demands of your sport. I recommend you schedule your intense workouts in the morning as it’s more difficult to do them as the day moves on. Also you should assign certain days for specific areas of your training program such as resistance training, speed / agility training and conditioning. Some days you might have a training session and practice, in that case I recommend handling your strength and conditioning workout in the AM and your practice in the PM. Once you create this schedule, be sure to stick with it. This will certainly pay off once your season comes around. To make sure you keep up with the schedule, post it on a calendar in your home or at least hang it up somewhere visible in your room.

Set Personal Goals:

It’s always great to actually notice and feel some improvement in your conditioning and skills. Go ahead and set some goals for yourself so that you can feel inspired to get out and train each day. The key point here is to write your goals down and be specific. Goal example: “To improve my overall strength by 10% over the next 3 months.” You can measure this by keeping track of your workouts and the amount of weight you are using per lift / exercise. Once you start seeing the slightest progression in your game, you will definitely want to continue making progress with your training program. You can set pre-season goals, so that you’re in top shape and ready once pre-season practices start, as well as set goals for the season to motivate you to strive for perfecting your overall abilities in your sport.

Tackle Your Weaknesses:

The downtime you find during the off-season provides the perfect opportunities for you to analyze your weaknesses and tackle them head-on. There is always some aspect of your game that could use improvement. Take a moment to reflect on past performances and list the areas where you believe you could improve the most and why. I’d also ask someone you trust, whether it’s a coach or one of your parents, what areas of your performance could you improve the most. This will help provide clarity on what areas you should focus on.

Your weaknesses could range anywhere from rehabbing an injury to improving your flexibility to working on your jump shot. In general, progression in any sport is highly dependent on athletes’ abilities to address their weak points directly in order to become successful, complete and consistent performers. Read the rest of this entry »