opportunity
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C06wallace
- STARTING OUT
- Posts: 9
- Joined: Sun Jun 07, 2009 11:42 am
opportunity
okay i have a chance to go to australia on a hockey and netball tour next year, but the trails are when i get back to school, 32 people have been hand picked from our school for trails but only 22 will make the team, the team will b made up of people from year and the two years above. How do i boost performance to make the team?
I think you need to concentrate on a few things.
1. Strength and conditioning.
Obviously you can't be too solid incase it hinders movement, but you're looking mainly for lower body conditioning, but certainly with some upper body conditioning too, but as you have a need with sports like that to sometimes sprint, or use more lower body Fast Twitch Fibres, then obviously emphasising the lower body more, would be a good thing. I don't think developing the lower body say 25%-50% more than the upper, would be detrimental for things like posture, movement etc etc.
If you look at some people like female Rugby players for example, the Legs is mostly where it's at, with perhaps a little more upper body strength, than a slim female, but probably only another 1" or so, as opposed to the lower body, where it's more like 3-4" more probably.
So you could possibly do TBT training, doing all over stuff, but obviously do things that might enhance and condition the lower body more too, like Sprints, and working on accelleration as well.
2. Practice your technique. Find old hoops and thrown balls at it, make pretend hockey nets with a couple or spare shoes or something like that, and if you have a wall all the better, and practice hitting balls at it.
Make use of any facilities open to you, and if you are doing things like Total Body Training, you can easily then add things like Sprints and extra practice onto non-training days, making sure you are training 5 days a week, with one day off after the third day, not both back to back.
Don't train 5 days straight, split your two off days, to create a 3 and 2 scenario.
3. Get your calories in check as well. If you think you're not eating enough, to stimulate some growth, increase the calories a bit, but not too much, incase you stimulate a bit of Fat storage, as that will hinder speed work.
So you could increase calories by 300 a day, over 6 meals, (50 calories more per meal).
You have two ways I can see of doing this.
1. 5g protein, 5g Carbs, 1g Fats, (49 calories more).
2. If you feel you have enough Protein in your diet, then go for 5g Carbs, 3-4g Fats, (47-56 calories more).
I doubt you'd need to increase calories again, unless your current total is quite inadequate, like say 1,500 a day.
4. Keep believing in yourself. If you want this, give yourself the time to train and practice where possible. You WILL be able to find that balance between other school stuff, and what you need to do.
Worst case, if the extra work and more dedicated training, don't help you get what you want, you'll still be in better physical condition anyways, so you still get a consolation prize, that can be worked on to make even better, for when you're 50 - 60+ years older.
Keep smiling, and good luck okay. I'm sure you can do this, but you need to believe in yourself too, and if you can stay emotionally and mentally balanced throughout, you've more than won half the battle.
We can be here to pick you up, and push you on, as long as you give 100% to you, to acheive what you want.
So good luck again misses and no worries yeah
.
1. Strength and conditioning.
Obviously you can't be too solid incase it hinders movement, but you're looking mainly for lower body conditioning, but certainly with some upper body conditioning too, but as you have a need with sports like that to sometimes sprint, or use more lower body Fast Twitch Fibres, then obviously emphasising the lower body more, would be a good thing. I don't think developing the lower body say 25%-50% more than the upper, would be detrimental for things like posture, movement etc etc.
If you look at some people like female Rugby players for example, the Legs is mostly where it's at, with perhaps a little more upper body strength, than a slim female, but probably only another 1" or so, as opposed to the lower body, where it's more like 3-4" more probably.
So you could possibly do TBT training, doing all over stuff, but obviously do things that might enhance and condition the lower body more too, like Sprints, and working on accelleration as well.
2. Practice your technique. Find old hoops and thrown balls at it, make pretend hockey nets with a couple or spare shoes or something like that, and if you have a wall all the better, and practice hitting balls at it.
Make use of any facilities open to you, and if you are doing things like Total Body Training, you can easily then add things like Sprints and extra practice onto non-training days, making sure you are training 5 days a week, with one day off after the third day, not both back to back.
Don't train 5 days straight, split your two off days, to create a 3 and 2 scenario.
3. Get your calories in check as well. If you think you're not eating enough, to stimulate some growth, increase the calories a bit, but not too much, incase you stimulate a bit of Fat storage, as that will hinder speed work.
So you could increase calories by 300 a day, over 6 meals, (50 calories more per meal).
You have two ways I can see of doing this.
1. 5g protein, 5g Carbs, 1g Fats, (49 calories more).
2. If you feel you have enough Protein in your diet, then go for 5g Carbs, 3-4g Fats, (47-56 calories more).
I doubt you'd need to increase calories again, unless your current total is quite inadequate, like say 1,500 a day.
4. Keep believing in yourself. If you want this, give yourself the time to train and practice where possible. You WILL be able to find that balance between other school stuff, and what you need to do.
Worst case, if the extra work and more dedicated training, don't help you get what you want, you'll still be in better physical condition anyways, so you still get a consolation prize, that can be worked on to make even better, for when you're 50 - 60+ years older.
Keep smiling, and good luck okay. I'm sure you can do this, but you need to believe in yourself too, and if you can stay emotionally and mentally balanced throughout, you've more than won half the battle.
We can be here to pick you up, and push you on, as long as you give 100% to you, to acheive what you want.
So good luck again misses and no worries yeah
.-
C06wallace
- STARTING OUT
- Posts: 9
- Joined: Sun Jun 07, 2009 11:42 am
I would say skipping helps more with Cardiovscular endurance, and hand eye coordination, rather than footwork, but you could work it in a little here and there if you wanted to.
I see no reason why it would hinder your improvement.
I will say though, do keep us informed of how things are going, and of course anything we can do, let us know as well. I will wish you a lot of luck again, and thank you for all you support and encouragement to others.
I see no reason why it would hinder your improvement.
I will say though, do keep us informed of how things are going, and of course anything we can do, let us know as well. I will wish you a lot of luck again, and thank you for all you support and encouragement to others.