LEEDS CARNEGIE

ENGLAND RUGBY ACADEMY


ELITE PLAYER DEVELOPMENT CENTRE SQUAD



ACADEMY CONTACT DETAILS
Leeds Rugby Academy
Clarence Fields
Bridge Road
Kirkstall
Leeds LS5 3BW

ACADEMY MANAGER
DICCON EDWARDS
Diccon.Edwards@leedsrugby.com

MARK LUFFMAN
ASSISTANT ACADEMY MANAGER
0113 2399196
07764 372234
Mark.luffman@leedsrugby.com

CHRISTINE CROUCHER
ACADEMY ADMINISTRATOR /
P.A. TO ACADEMY MANAGER
0113 2399190
07739 006818
Leedstykesacademy@rfu.com

JAMES TIFFANY
JUNIOR DEVELOPMENT SQUAD CO-ORDINATOR
07720 285847

DAVE STRINGER
ACADEMY PHYSIOTHERAPIST
0113 239 9192
Leedstykesacademy@rfu.com



PLAYER EXPECTATIONS

IN RETURN FOR YOUR COMMITMENT TO THE ELITE PLAYER
DEVELOPMENT CENTRE YOU CAN EXPECT:-

.THE HIGHEST QUALITY COACHING

.THE HIGHEST QUALITY MEDICAL AND CONDITIONING ADVICE

.AN OPPORTUNITY TO WORK WITH SPECIALIST COACHES AND ELITE PLAYERS

.QUALITY FACILITIES AND EQUIPMENT

.A WELL ORGANISED AND PROGRESSIVE DEVELOPMENT SYSTEM

.CLEAR AND SUPPORTIVE TWO-WAY COMMUNICATIONS

.CONSTRUCTIVE FEEDBACK AND ADVICE

.AN OPPORTUNITY TO FULFIL YOUR RUGBY POTENTIAL

.TO ENJOY YOURSELF


CODE OF CONDUCT

.WORK TOWARDS THE ATTAINMENT OF MY FULL POTENTIAL IN MY SPORT


.WORK EFFECTIVELY IN MY STUDIES AND/OR OCCUPATION


.OCCUPY MY TIME GAINFULLY OUTSIDE MY SPORT TO A DEGREE AND IN A MANNER EXPECTED OF ME BY THE ACADEMY


.COMPLY WITH THE TRAINING REQUIREMENTS OF MY SPORT AS LAID DOWN BY THE COACHES AND TO ACCEPT AND RESPOND IN A POSITIVE MANNER TO THEIR CONSTRUCTIVE CRITICISM


.MAINTAIN PERSONAL HABITS OF HEALTH CONDUCIVE TO SPORTING EXCELLENCE


.ABIDE BY THE SPIRIT, AS WELL AS THE LETTER OF THE RULES OF MY SPORT


.BEHAVE AND DRESS IN A DIGNIFIED MANNER WHEN REPRESENTING THE ACADEMY BOTH ON AND OFF THE FIELD


.NEITHER POSSESS NOR USE PROHIBITED DRUGS NOR PARTICIPATE IN ANY OTHE PRACTICE PROHIBITED BY THE ACADEMY


PHYSIOLOGICAL DEVELOPMENT

You will be required to record your Height and Weight on a MONTHLY basis

Date Height (cm) Weight (kg)



COMPETITION RESULTS

DATE COMPETITION/OPPONENT RESULT COMMENTS/QUALITY OF GAME


1 = NOT CHALLENGING

2 = COMPETETIVE/CHALLENGING


QUALITIES OF A SUCCESSFUL ATHLETE

TWO OF THE WORLD'S LEADING SPORTS PSYCHOLOGISTS, BRUCE OGILVIE AND THOMAS TUTKO AFTER YEARS OF STUDY AND RESEARCH OF THOUSANDS OF ATHLETES CONSIDER SUCCESSFUL ATHLETES TO BE HIGH IN MOST OF THESE QUALITIES.

DRIVE

Desires to win or be successful; aspires to accomplish difficult tasks set and maintains high goals for themselves; responds to competition; desires to attain athletic excellence.

AGGRESSIVENESS

Believes one must be aggressive to win; release aggression easily; enjoys confrontation and argument; does not allow others to push him around.

DETERMINATION

Willing to practice long and hard; works on skills until exhausted; often works out willingly by themselves; perseveres, even in the face of adversity; is patient and unrelenting in work habits; doesn't give up quickly on a problem.

RESPONSIBILITY

Accepts responsibility for their actions; accepts blame and criticism even when not deserved; analyses his mistakes; willing to endure much physical and mental pain; wants to play when injured.

LEADERSHIP

Enjoys the role of leader and may assume it spontaneously; believes other see him as a leader; attempts to control this environment and to influence or direct other people; expresses opinions forcefully.

EMOTIONAL CONTROL

Tends to be emotionally stable and realistic about their sport; is not easily upset; rarely allows his feelings to show or to affect his performance; is not easily depressed or frustrated by bad breaks, calls or mistakes.


SELF CONFIDENCE

Has unfaltering confidence in himself and his capacity to deal with things; is confident of his own powers and abilities, handles unexpected situations well; makes decisions confidently; speaks up for his beliefs to coaches and players.

MENTAL TOUGHNESS

Accepts strong criticism without feeling hurt; does not become easily upset when losing or playing badly; can bounce back quickly from adversity; can take rough coaching, does not need excessive encouragement from coach.

CONSCIENTIOUSNESS

Likes to do things as correctly as possible; tends to be exacting in character; does not attempt to bend rule and regulations to suit his own needs; places the good team above his own personal well being.

TRUST

Accepts people at face value; believes what his coach and team mates say, and does not look for ulterior motives behind their words or actions; is free of jealous tendencies; tends to get along well with his team mates.


GUIDELINES FOR INJURY CARE & MANAGEMENT

________________________________________________________

BASIC INJURY MANAGEMENT

TYPES OF INJURY

There are two main types of injury that occur in sports participation:

1.Acute injury: resulting from direct trauma e.g. a direct impact, an overload causing a muscle tear.
2.Overuse injury: occur as a result of excessive or incorrect overload, constant or repeated stress & can affect either joint or soft tissue.

Acute injuries are often unavoidable in a game such as rugby, but correct preparation can reduce the severity of the injury by ensuring good muscle strength, flexibility and joint control.

Overuse injuries may be relatively minor or severe in their presentation. Many of these problems are caused by poor mechanics, e.g. lower limb, ankle & foot alignment with the ground, or by poor postural control of the back and pelvis, hip and groin and shoulder complex i.e. CORE STABILITY.

PRINCIPLES OF MANAGEMENT

1. PREVENTION
2. MINIMISE INITIAL DAMAGE
3. REDUCE PAIN AND INFLAMMATION
4. PROMOTE HEALING
5. MAINTAIN FLEXIBILITY/STRENGTH
6. REHABILITATION

The above principles are designed to progress you as quickly as possible through the acute inflammatory stage and the healing stage without risking further injury

INJURY PREVENTION GUIDELINES

1. Always wear appropriate training clothes and footwear. Trainers should ideally be changed at least every 6 months , to maintain shock absorbent properties and support.
2. Perform the correct and appropriate warm up for the training session you are about to do.
3. Cool down after training to remove waste products and facilitate muscular relaxation.
4. Maintain good joint and muscle flexibility by stretching regularly.
5. Work learning and practicing using good technique in all your rugby and conditioning activities.
6. Develop your functional core stability through maintaining good postural control during all your training and daily activities.
7. Work on your balance and proprioception to improve your body awareness and co-ordination.
8. Report any problems however small to the physio and/or Dr.
9. If you have a pre-existing injury or medical condition make sure you notify the training/coaching staff prior to the start of the session. Alternative work can always be found for you to do.
10. Home use of ice packs for 15-20 minutes is recommended for all minor soreness.
11. Do not use anti-inflammatory drugs within the first 24-48 hours of an injury, they will when used at this stage prevent natural healing processes from kicking in
12. Do not use any over the counter drugs for colds or flu, always consult the medical team.

Treatment of any injury must start immediately on leaving the training ground or the gym. The physio will advise you on the best course of action to ensure a rapid recovery.

R.I.C.E

REST: The injured part to prevent further trauma, this is not total rest so you will be able to train.

ICE: Used to aim to stop or reduce the blood flow, thus reduce swelling to the area and allow the blood to clot thus starting the healing process.

COMPRESSION: Again used to stop the swelling and aid the healing phase N.B do not sleep in a tubigrip bandage if given one.

ELEVATION: Use within the first 24 hours

CORRECT USE OF AN ICE PACK

The larger the better, try to get it to cover the whole area that you area that you are treating. For hand and ankle/ foot injuries a large bucket of iced water is the most effective.

Protect the skin around the area by wrapping the ice in a wet T-towel or by putting oil on your skin first.

Use for no longer than 15-20 minutes in the hour.

Repeat every 1-2 hours in the first 24-48 hours of injury. On day 3 use every 4 hours and on day 4 you can start to alternate with heat in a ratio of 2 ice to 1 heat e.g. 10 mins ice: 5 minutes heat.

If possible elevate the area you are treating whilst you are icing.

DO NOT DRINK ALCOHOL WHEN INJURED. ALCOHOL INCREASES THE DIAMETER OF THE BLOOD VESSELS THEREFORE INCREASES THE BLOOD FLOW AND SWELLING.

HEAD INJURY INFORMATION

Following your Head injury please attend the local Accident and Emergency department if any of the following should occur.

1. Persistent vomiting or nausea
2. Continuous or worsening headache which is not responsive to simple painkillers.
3. He becomes dizzy, drowsy or cannot be roused.
4. He becomes restless or irritable.
5. He has a fit(convulsion).
6. Any neurological signs or symptoms for example tingling in either arm or hand or any lingering pains in the neck.
7. If you are concerned you don't feel quite right.
8. Or anything else unusual occurs.

You should refrain from alcohol for at least the next 72 hours. Make sure you take on fluids regularly. You may take paracetamol for mild headache, which should settle within 8 hours.

Rest at home for the first 48 hours following your head injury


PHYSIOTHERAPY STRUCTURE AND GUIDELINES FOR TREATMENT AT THE ELITE PLAYER DEVELOPMENT CENTER

All physiotherapy consultations and treatment will be by prior appointment only.

In the event of emergencies and injuries sustained during the evening then exceptions will be made.

Players who are injured but are able to participate will be able to receive treatment on the evening after or before the session with a prior appointment. Some players who will not be able to participate will be required to be seen during the rugby sessions.

In the event of a player requiring continued follow up physiotherapy. If the player has access to a physiotherapist through their club then follow up appointments should be arranged through the club. In the event of not having a club physiotherapist then it is the player's responsibility to access physiotherapy either through the NHS via their General Practitioner or by seeking private physiotherapy locally. When looking for a private physiotherapist it is important to ensure that they are State Registered ( a member of the Health Professions Council ) and Chartered ( a member of the Chartered Society of Physiotherapy ). Your EPDC Physiotherapist or the Academy Physiotherapist may be able to recommend someone to you.

Appointments at EPDC sessions can be made through Dave Stringer
Tel: 0113 239 9192 between 8.30 am - 4.30 pm

CONDITIONING INFORMATION

WARM UP

The purpose of a warm-up is to prepare you for practice or competition and to decrease the risk of injury.

The most effective type of warm-up incorporates movements similar to the movements of your sport or the movements you are about to produce in training. For example, if you are doing a running session then it is better to do a running type warm-up than a rowing-type warm up. So design your warm-up to match the demands of your session. Include jogging and build-up runs below top pace, dynamic flexibility and leg drills to warm-up the lower body for running. The same principles apply for the upper body if you are doing a passing, scrummage or contact session.

COOL DOWN

Equally as important as the warm-up is the cool down. Following your session or match it is important to start the recovery process as soon as possible to promote the removal of waste products, like lactic acid, from your system and to facilitate muscular relaxation and reduce muscle soreness. To achieve this, after a match or session do a few minutes of jogging, walking and low intensity running and some low intensity dynamic flexibility exercises and leg drills. You can also include some static stretches to increase range of movement while the muscles are warm.

CONDITIONING SAMPLE SESSIONS

The following are suggestions of types of sessions that can be completed to help develop your rugby fitness. The idea is that you work on your fitness in your own time on the areas identified by the Elite Player Development Centre staff. Our goal is to develop a level of conditioning that will allow you to play a fast, attack orientated 15-man style game.

RUGBY RUNNING SESSIONS

Goal:
To develop your ability to specifically meet the demands of rugby union in terms of lasting the pace of a match and enhancing the recovery process.

AEROBIC

Sample Session 1:Easy jogging for 2 minutes then stretch to warm up. Run hard for 4 minutes at exertion level 8 (1 being very easy and 10 being totally knackered), 3 minutes of easy jogging, 4 minutes of exertion level 9, 3 minutes of easy jogging, 4 minutes of exertion level 10. Finish with 3 minutes of easy jogging to warm down followed by a stretch.
Progression:
You can progress this session by increasing the amount of time you run hard. Start with 4 minute running spells building up to a maximum of 8 minutes in each of the 3 sections. You can also increase the intensity of this session by running as close as you can to exertion level 10 on each of the 3 running sessions.
Options:Although running is preferable, this type of session can also be done on a rowing machine, exercise bike etc.

FARTLEK

Sample Session 2:Easy jogging for 3 minutes then a good stretch to warm up. The goal of this session is to run for 15 minutes at varying speeds. Start off jogging easily then intersperse throughout periods of between 3 & 7 seconds of high speed running. Between these have jog or walk periods of recovery.
Progression:Gradually increase the session time from 15 to 40 minutes. You can also increase the intensity by having more periods of fast running and more jog than walk recoveries.
Note:
Keep the quality and speed high. Don't become one paced and have your recovery as you would in a game.

RUGBY ENDURANCE

Principle:High intensity game paced running with short recoveries
Sample Session 1:3 sets of 4 runs over 50 meters with 25 seconds recovery between runs and 3 minutes rest between sets.(i.e. run 50 metres fast, 25 seconds recovery 4 times then have 3 minutes rest for 1 set)
Progression:To progress these types of sessions you can do a number of things. You can increase the distance of the runs and you can decrease the recovery time between runs and sets. For example progress to 3 sets of 4 runs over 60 meters with 20 seconds between runs and 3 minutes rest between sets. You can also increase the number of runs you do per session. For example progress from 3 sets of 4 runs over 50 metres to 5 sets of 4 runs over 50 metres with the same recovery time.
Note:Don't run further than 60 metres and keep the quality and speed in your running. If your speed drops off badly then reduce your number of runs or increase your recovery time until you can manage it.

SPEED DEVELOPMENT

There are three areas we need to look at when we consider speed development for rugby union:-

ACCELERATION

Sample Session: Good warm up and dynamic flexibility. 5 acceleration runs over 5 metres with easy walk back recovery, 2 minutes recovery then 5 acceleration runs over 15 metres with easy walk back recovery. 2 minutes rest then finish with 5 acceleration runs over 20 metres with easy walk back recovery.
Technique:Focus on your arms and drive them hard to accelerate.
progression: The progression of this session is to increase the speed of the runs but you can also develop this session by starting on your stomach/back etc and you can add some competition by running in pairs.

CHANGE OF SPEED

Sample Session: Good warm up and dynamic flexibility. 3 sets of 3 of the following: 10 metres easy, 20 metres fast, slow down for 10 metres then accelerate for the last 10 metres (each run is 50 metres in total).

Technique:
Relax and drive your arms when you want to increase your speed.

Progression:
The goal of this session is to improve the quality of your change in speed. You can, however, change the distance you run or the number of runs you complete per session to change the stimulus. Don't go further than 50 metres per run.

SPEED ENDURANCE

Sample Session: Good warm up and dynamic flexibility. 8 runs over 40 meters at top speed with 90 second walk back recoveries between runs.

Technique:
Drive the arms hard to accelerate then stay relaxed.

Progression:
The goal of this type of session is to maintain your top speed over all 8 runs. If you can do all 8 runs in the above session without losing speed then you can progress by increasing the distance to 50 or 60 metres or by reducing the recovery time to 70 or 80 seconds.


RESISTANCE TRAINING

While resistance and weight training are very important in helping you reach your potential, we must be careful that we avoid injury and develop techniques that will make us better rugby players. As everyone will be at different levels, the following circuits are designed to develop whole body strength so we have a good base to then develop our weight training. Elite Player Development Centre conditioning sessions will then provide more information of how we can progress.

BODY WEIGHT CIRCUITS

CIRCUIT 1

(bench and swiss ball required)

Exercise

Description
Press ups - Hands underneath shoulders
Crunches - Knees bent raise up only a few inches
Step ups - on bench
Standing running arm actions
Back raise - laying over swiss ball and raising up to horizontal
Press ups - hands wider
Standing squat - Knee's don't drift forward, sit back and down
Dips on bench - Hands grip edge of bench and lower body to floor
Oblique crunch - On side and raise upper body a few inches
Side step lunge - Start feet together, lift leg and step to side, quickly touch foot to floor and return to start

CIRCUIT 2
(no equipment required)

Exercise
Description
Press ups - Hands underneath shoulders
Standing squats - Don't let knees drift forward, sit down and back
Crunches - Knees bent, raise up only a few inches
High knees - Running on the spot with good arm action and high knees
Oblique crunch - On side and raise upper body a few inches only
Standing running arm action
Side step lunge - Start standing feet together, lift leg & step to side, quickly touch foot to floor & return to start
Kneeling back raise - Kneeling with head on floor, raise upper body to 45o
Calf raise - Standing raise up onto toes and down
2 piece lunge - Standing then step forward then lunge and up

Complete 2 - 4 sets. Have 2 minutes recovery between sets. To start, do each exercise for 10 seconds and have a 5 second change over period between exercises. To progress, you can increase the time spent on each exercise to a maximum of 30 seconds and then increase the number of sets.

RECOVERY SESSION

To be completed, if possible, the day after a match to enhance the recovery process. 15 - 20 minutes of easy swimming, cycling, jogging or running. Followed by 20 - 30 minutes of stretching.


FUELLING UP FOR RUGBY

OFF SEASON

1.Check list for Off/Pre Season Diet

# Make an early decision (in conjunction with your coach/fitness consultant) as to whether you would benefit from weight loss, weight gain or loss of body fat prior to the next season
# Seek assistance from a qualified sports dietician planning an individual dietary regime to reach these goals - including practical shopping and cooking tips if appropriate.
# Ensure sufficient daily energy (kilojoules, carbohydrate and protein intake to facilitate quality training, assist recovery, delay fatigue and reduce susceptibility to illness
# Maintain adequate fluid intake - particularly in the warmer off/pre-season weather
# Meals and snacks should be planned to suit individual training routes

2. Avoid Weight and Body fat gain

Carrying extra body fat will disadvantage any player. An over-fat athlete will have a decreased power-to-weight ratio, decreased endurance, strength, speed and agility.
The main causes of overweight are:-

# Consuming excess total kilojoules - particularly in the latter part of the day
# Consuming excess fat, or alcohol and fat combined
# Skipping meals - especially breakfast and lunch
# Bingeing between meals or late at night

The most effective way to lose weight or body fat is to:-

# Aim for no more than 0.5-1kg loss in body weight per week - a loss of lean muscle tissue may occur if weight loss is more rapid than this
# Spread food intake over 5-6 small meals per day rather than 2-3 large ones
# Eat enough to ensure adequate energy for training and adequate carbohydrate to maintain glycogen stores and satisfy your appetite
# Decrease consumption of fats, excess refined sugars and alcohol - which provide the highest kilojoule content for the lowest nutrient value
# Spread protein intake over the whole day - not all in 1 or 2 meals
# Change poor eating habits such as eating when bored, stressed, depressed, celebrating or merely due to habit or social occasions
# Allow planned "treats" to avoid any episodes or bingeing
# Include extra "fat burning sessions" if necessary - consult your coach or conditioner
# Monitor body fat levels regularly - not just your weight on the scales


3 Tips for "bulking up" in the Off season

The main reasons that some individuals find it difficult to gain a desired increase in muscle mass are:-

# Insufficient energy intake
# Inadequate number of meals and snacks during the course of the day
# Excessive training or energy used in other activities such as physical work or other sports/activities
# Physical immaturity and adolescent growth "spurts"
# Inappropriate training practices

Tips for "bulking up" include:-

# Follow a well-planned resistance training programme
# Get enough rest
# Consume at least 5 or 6 meals per day and more kilojoules than you expend
# Include small to moderate serves of protein at each meal to facilitate muscle maintenance and growth
# On completing a resistance-training session, you should consume carbohydrate for immediate recovery, plus a source of protein within 1 hour. Protein will provide amino acids for growth and repair
# Ensure that your diet is still relatively low in fat, so that you don't gain extra body fat (especially older players)
# High carbohydrate, but perhaps lower fibre, foods and drinks should be consumed with and between meals
# Sugars should be used sensibly to add extra kilojoules e.g. in drinks, honey, and jam
# Extra kilojoules and protein can be added to drinks by mixing a couple of tablespoons of skimmed milk powder (very cheap) or some other protein powder or high energy drink mix - these can be flavoured by blending with fruit, yoghurt, ice cream, honey etc
# Add extra snacks such as banana sandwiches, buns, muesli/breakfast/sports bars, dried fruit and nuts or extra milk drinks between meals and training sessions
# Monitor body fat levels to ensure that gains in body weight are due to increases in lean muscle tissue rather than fat
# Aim for an increase of 1-2 kilograms per month


4. During the Season
Tips for Match Preparation and Recovery

# Fuel up on carbohydrates 2-3 days prior to each match. Try to spread your food and drinks over 5-6 meals/day
. Reduce fat and protein intake therefore leaving more room for carbohydrates
# Increase fluid intake - especially water, sports drinks, cordial and juices
# As muscles store glycogen they also store water
# Avoid unnecessary extras such as high fat snack and take-away foods
# Avoid alcohol during at least the 24-48 hours before a match
# Eat a high carbohydrate meal the night before a match - eg:-
. Pasta with a tomato based or low fat sauce with a small amount of lean meat, chicken, fish or seafood added if desired
. Stir fry or Asian meal with lots of rice or noodles
. Small serve of a very lean meat, chicken or fish with plenty of potatoes and vegetables/salad
. Add bread, a fruit based dessert and plenty of fluids
# Players who find it difficult to consume food on match days should try to include a supper of toast, pancakes, a reduced fat milk or "carbo-loading" drink the night before
# Eat a suitable pre-match meal approximately 4-5 hours before the match
# Easily digestible, low fibre carbohydrates and fluids are all that are normally required to comfortably satisfy hunger. Small snacks of fruit, bread or carbohydrate and meals replacement drinks may be consumed up to 2 hours before play begins
# Examples of suitable pre-match meals:-
. Cereal and low fat milk and fruit
. Bread/Toast/Muffins/Crumpets and jam, honey, bananas, spaghetti
. Pancakes with honey, jam or syrup
. Pasta or rice with low fat topping
. Large fruit salad and yoghurt
. Liquid meal replacement
# Drink water and/or sports drinks/carbo-loading drinks regularly and "prime" your stomach with 1-2 cups of fluid during the warm-ups. Ensure that your urine is dilute prior to the match
Replace carbohydrate and fluid stores immediately with appropriate drinks and food. Good examples include sports drinks, cordials, non-cola soft drinks, fruits such as watermelon and pineapple, or a honey sandwich.

SHOPPING AND COOKING TIPS
Tip 1 : Plan Time to Shop Well
# Organise regular shopping trips - if there is no food in the house, you are unlikely to prepare healthy meals
# Stock your pantry and freezer with foods that have a long shelf life
# Plan to shop for perishable items once or twice a week e.g. fruit and vegetables
# Shop from a list so that you spend time and money efficiently - keep a checklist of items you run out of on the fridge or pantry door
# When you are writing your shopping list, think of meals that you are likely to make in the following week to make sure all the ingredients will be at home
# Read the labels - especially look for a low fat content e.g. grams of fat per 100 grams - choose items that are <10% (the lower the better)
# Don't shop when you are hungry - you are more likely to be tempted by unnecessary items!

Sample shopping list - stocking up on good nutrition
Long life storage in cupboard or pantry
Milk Powder (skim)
Breakfast cereals, rolled oats
All varieties of pasta, vermicelli, noodles (Asian shops have a huge variety of noodles)
Rice - try different types - also most packet rice meals are low in fat
Low fat crispbreads, crackers, rice cakes, popcorn
Taco shells (not corn chips, they are high in fact), poppodums (to microwave) bread sticks
Dried beans/lentils e.g. soup mix
Canned beans and soups
Canned fish and seafood (in water or brine)
Pasta sauces in jars, salsa or taco sauce
Jars of curry paste, minced garlic, chilli, ginger, pesto
Canned vegetables - e.g. corn, tomatoes, mushrooms
Canned fruit - in water or its own juice is best

Tomato paste/puree (non-added salt available)
Spreads - honey/peanut butter/jam/marmite
Dried fruit/raw nuts
Suitable snack bars eg breakfast bars/muesli bars/popcorn bars/fruit bars
Potatoes, onions
Herbs, spices and condiments eg mustard, chutney, low oil salad dressings
Bottles of sauce or marinade to add flavour eg sweet chilli sauce, satay, soy, oyster, plum
Bottle of good oil eg olive, canola or pure and simple spray
Sports Drinks
Freezer Storage
Bread. Rolls, pita bread, muffins, crumpets, pikelets,
Pizza bases
Pre-cooked rice, fresh pasta
Frozen vegetables - single types or mixed
Reduced fat milk
Ice cream, frozen yoghurt, gelatine
Meat, poultry and fish
Short Storage Perishables
Breads of all types
Reduced fat milk and yoghurts
Fresh fruit and fruit juices
Fresh vegetables
Meat, poultry and fish
Eggs
Reduced fat cheese, cottage, ricotta cheese, light philadelphia cheese
Fresh pasta, noodles and sauces


Tip 2 : Quick and Healthy Cooking Ideas

Grills and Barbecues with Veggies or Salads
# Choose lean trimmed meats, poultry, fish or seafood - and use minimal or no oil to cook - try "Pure and Simple" or an olive oil spray instead
# Marinate to improve flavour with herbs, spices, garlic, honey, wine etc (or a bought marinade)
# Try ready-made kebabs for a change from a "poultry shop" or butcher - under the grill or BBQ
# Keep to a smaller serve of the protein and increase carbohydrate intake with a large serve of potato (e.g. oven or microwave baked in their jackets, cut into wedges and cook on the BBQ using a small amount of oil spray), corn, rice, or noodles
# Frozen vegetables are fine - as long as you don't over cook them - look for the mixed vegetable
# Make sure you include enough carbohydrate when serving salad by including some of the following either hot or cold e.g. canned corn, pasta, noodle, potato, bean or rice salad with low fat dressings - otherwise you need to add bread to the meal
# Include lots of colourful vegetables to provide good sources of vitamins and minerals - dark greens, orange and red types

Pastas and Casseroles
# Make a sauce using a commercial pasta sauce, tinned or pureed tomatoes (add your own herbs and spices), or sometimes a can of soup is a useful start. You may use some of the "Chicken Tonight" or Uncle Ben's jars that aren't the creamy type. A couple of tablespoons of canned/bottled curry paste make a good start also
# Add some protein in the form of chopped meat or chicken (e.g. low fat mince, sliced turkey or trimmed bacon, chicken pieces), canned fish, fresh or canned seafood, or beans (such as "Mexi" or kidney type) - you may need to cook the meat or chicken first
# Add some sliced or chopped veggies - fresh, frozen or canned
# Serve over-cooked pasta or as a filling for big jacket potatoes - remember to look for the variety of filled fresh pastas such as tortellini and ravioli
# Or serve as a chunky casserole with cooked rice, or noodles

Stir Fries
# Chunks of meat, poultry or seafood in a wok or frying pan using little or no oil. Use ginger/garlic etc to flavour or perhaps a curry paste or spice mix
# Add vegetables cut into bite size pieces or frozen stir-fry combinations
# Add a commercial flavour sachet or sauce, or your own combinations of herbs and spices
# Add rice or noodles that have been cooked and drained or serve with rice on the side - try different types of rice, e.g. brown, fragrant (the cooking instructions are on the pack and all may be cooked in the microwave). Many fresh noodles may be added just before serving

OTHER IDEAS
Home-made Pizza
Use thick bread-dough pizza base or lebanese/pita breads
Spread with tomato paste, pizza or pasta sauce
Use low fat toppings such as lean meat, chicken, turkey, seafood or beans and veggies - perhaps pineapple also
Sprinkle grated low fat cheese lightly over the top and bake or grill e.g. low fat mozzarella

Home-made Nachos
Use home-made corn chips
(pita bread cut in triangles and cooked in the oven, with no oil, for 5-10 minutes)
Use re-fried beans and lean meat. Cook with onion, garlic, chilli and any other vegetables
Put mixture over corn chips, top with a small amount of grated low fat cheese
Serve with salsa and (if you must) extra light sour cream - or try with low fat natural yoghurt

Hearty Soups
Use soup stock or tinned soup, add lots of vegetables (fresh, frozen, tinned) include potato/corn or legumes, add in noodle, pasta or rice and perhaps some cooked lean meat or chicken.

Noodle Omelette
Mix up a couple of eggs and low fat milk
Add in herbs and some cooked noodles or rice
Cook in pan, using canola or olive oil spray to coat pan
Top with some finely cut vegetables (onion, mushrooms, capsicum, and tomatoes) and low fat cheese

FURTHER TIPS
# Look for low fat recipe books - especially those catering specifically to athletes
# Plan a "Cook-a-thon" every now and then, on a day off or a weekend
# Cook up bulk pasta sauces, healthy lasagne, curries, casseroles and freeze them to use when you are too busy to cook
# Be careful of food labels, some products advertise a 95% fat free but they are still quite high in fat. Make sure you check the labels for 10g of fat per serve or less
# If you are using frozen or other prepared meals, add in extra vegetables (fresh, frozen or tinned). If there aren't many 'carbs' in the meal, add in potato/corn/legumes and have some bread
# Try leaving the fatty spreads off breads/muffins/crumpets etc and use low fat spreads like chutneys, mustard, or nothing at all. Otherwise use a thin spread of the high fat options
# Try using a small amount of water/wine/sherry for stir-frys or frying vegetables/strips or lean meat/lean mince (would not work as well with steaks)

HYDRATION

Optimal performance requires that you maintain as much as possible, a constant temperature. Core body temperature is a balance between metabolic processed that produce heat (including exercise) and physiological processes responsible for heat loss.
Environmental conditions that impair the ability to lose heat during exercise will result in an increase in body care temperature. This will lead to early fatigue, poor performance and may constitute a significant health risk.
If you are not prepared to deal with heat, you may find yourself performing poorly, and/or experiencing symptoms ranging from fainting and muscle cramps to heat exhaustion and heat stroke.
The following checklist will help prevent dehydration:-

# Take a water bottle to every training session and try to minimise the amount of direct sun exposure by taking water breaks in the shade

# Wear appropriate clothing i.e. loose fitting, where possible, with a fabric that is light coloured and allows sweat and air to pass through. (Don't forget the sun protection policy - hat and sunscreen)

# Drink plenty of fluids before, during and after competition, remembering that water is the best hydrator - half a litre (2 cups) is recommended 30 minutes prior to competition

# During competition, drink 100-150mls (1/2 cups) every 15 minutes. Thirst is not a reliable indicator for need for fluid as the thirst mechanism kicks in after a person is already dehydrated

# After competition, drink liberally avoiding alcoholic or caffeine beverages

DO NOT TRAIN IN THE HEAT IF YOU ARE CURRENTLY
SICK OR WERE RECENTLY ILL

EFFECTS OF ALCOHOL

Consumption of Alcohol before Matches
# Leads to dehydration

# Slows reflexes and reaction time

# Nutrient Deficient

# Reduces Performance

Consumption of Alcohol after Matches

# Leads to further dehydration - not fluid replacement

# Suppresses glycogen replacement

# Provides minimal carbohydrate for glycogen resynthesis

# Exacerbates soft tissue injuries by increasing swelling and bruising which slows recovery

# Increases the loss of important vitamins and minerals which are essential for injury recovery and maintaining immunity to infection

Avoid Alcohol until fluids and carbohydrates have been replaced

Alcohol should be completely avoided when players have been injured,

Suffering from illness or are fatigued


RECOVERY / RELAXATION
You need to PLAN recovery from your training as well as from your matches. There are four key components to consider when planning recovery; rest, nutrition, physical strategies and psychological strategies.

REST
Most physical training programmes focus on providing the necessary workloads to improve your performance, but few prescribe activities or techniques for the recovery phase following each workload. Working with your coach, explore how the following techniques can be integrated into your programme: -

PASSIVE REST such as doing nothing - sleeping, meditating, visualising, or listening to music.

ACTIVE REST such as doing light aerobic activity (walking, jogging, cycling, swimming) at less than 65% effort, or cross training. Following a hard day of competition, a short, light aerobic workout prior to showering will enhance your recovery and ability to compete the next day!

NUTRITION
Renew YOUR ENERGY stores by eating well-balanced meals, avoiding long gaps between meals, and including protein and carbohydrate food in each meal.
Work towards carbohydrate replacement within 1-hour post exercise through consuming high carbohydrate drinks and foods.
Concentrate on Fluid balance (Water!)
. Pre-hydration: drinking 1000ml up to three hours before competing
. During session/event/game: drinking 100ml - 15 mls every 15 minutes
. Post Hydration: drinking to quench thirst and more - NO coffee, tea or alcohol

PHYSICAL AND PSYCHOLOGICAL
. Utilise hydro-therapies such as whirlpools, baths, saunas and showers to stimulate increased blood flow as well as to provide a relaxed state
. Have a regular massage to enhance blood flow and to become better in tune with your stressed muscles
. Maintain a daily/regular stretching routine to improve your flexibility
. Practice breathing exercises, meditation and muscle relaxation techniques to aid in improving your emotional and psychological state

RELAXATION
Relaxation calms you, removes tension and helps you to focus and control your actions and responses during practice and competition. There are many pre-match relaxation strategies and techniques. To improve your ability to effectively manage your emotions during competition, try practising these strategies.

. Find a quiet area
. Assume a comfortable position with your eyes closed
. Focus on your breathing; place your hands on your chest, feel the air entering your lungs
. Concentrate on breathing to the bottom of your lungs by expanding your stomach as you breath in
. Allow the feeling of relaxation and looseness to flow through your body as though you are sinking into a chair
. Breath in through your mouth or your nose, whichever is more comfortable, exhale through the other
. Develop a slow, deep, rhythmic breathing pattern. You should be able to eventually reproduce this relaxation response in game situations as necessary

IMAGERY

Imagery can be used to aid in concentration and problem solving, or to mentally rehearse a skill or task in the mind's eye (visualisation). Mental rehearsal allows you to run through an entire routine or performance in real time. Top downhill skiers, for example, will visualise their race down the entire length of the course. Their mental rehearsal will include the line to take for each curve, the feel of the snow and the changes in gradients. Such a rehearsal will take exactly the time of the descent in the race. Develop your own mental rehearsal routine. Here are some tips to get started.
. Close your eyes and take five deep breaths
. Remember a competition or time when you performed flawlessly
. Re-create the scene and watch yourself as you perform
. Become aware of your surroundings; see who is there, who your opponents are; hear the sounds; and smell the smells
. Now move back into yourself and see how it feels to perform at this level where you can do no wrong
. Focus on each sensation, each aspect of this excellent performance
. Appreciate the pleasure and confidence you experience when you perform at this level. Always image to a successful conclusion!

Remember these feelings of optimal performance. Schedule Imagery practice regularly and systematically into your training sessions and know that you can call them up the next time you compete.