Editor’s Note: Help us to welcome Shane Franken, Mental and Physical Preparation Specialist with CPPS credentials, to the podium! Shane is a coach at Sean Kelly’s Performance Center and will be dropping in from time to time to help us better prepare ourselves for the lacrosse season and life!
Photo Credit: Craig Chase
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Sean’s last article discussed the 5 invaluable keys to having a good lacrosse tryout. For some of us, tryout are just around the corner, for others the season is already underway. I am going to expand on Sean’s tips and share with you 4 tips that you can implement right away to help you at tryouts and to maximize your potential this spring season.
Keep in mind that these are not quick fixes, but by incorporating these 4 simple tips you will be able to focus on the mental aspects of the game thanks to your well-tuned body.
Fix Your Sleep Schedule
We talk about it all the time, but having a good night of rest will help improve your chances of performing at your current best.
8-9 hours per night for high school athletes
Better yet, a few nights or an entire week of adequate rest will optimally prepare your body for the spring. Make this a habit so your performance during the season is maximized!
Drink More Water
When you are dehydrated your performance decreases. Hydration begins the day before, not the day of the workout. Consume half of your body weight in ounces to optimize hydration.
165 pounds = 82.5 oz of water
Adding coconut water to your intake will provide additional nutrients and electrolytes that will ensure you stay hydrated. Although their marketing is pretty solid, be sure to avoid sugar-filled drinks and sports drinks.
Eat Better
Properly fueling your body for performance will maximize your tryout and on-field abilities. You do not want to try out any new foods on the day of tryouts or games as it may cause an upset stomach. You also want to avoid processed, fried and sugar dominant foods.
Breakfast
Eat a balanced breakfast such as eggs, cooked to your liking, with avocado and a side of fruit or oatmeal with almond butter. Snack on a handful of mixed nuts or some fruit.
Lunch
Have a complex carbohydrate a lunch such as rice along with some lean, white meat because it digests quicker than red meat.
Snacks
Keep your snack before your workouts light. The best option would be a protein shake and a piece of fruit no closer than 60 minutes to the beginning of exercise. Immediately after the tryout, practice or game, consume a post-workout shake with a carbohydrate to protein ratio of 2:1 (40g carbohydrates, 20g protein) to speed up the recovery process.
Wear Extra Layers
Although spring season is starting to take form, it definitely does not feel like spring yet. Wear extra layers of clothing, sweatshirt and sweat pants, during the performance of a dynamic warm up to make sure your body temperature increases and is prepared to perform in a cold environment.
Be sure to put full effort into the dynamic warm up so your body is prepared for the demand of the workout. Not only will you maximize your performance but you will reduce your risk of injury caused by not being fully warmed up.
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Implement these tips and then focus on the mental keys to dominating your tryout this spring season!
