northwestern peak performance newsletter!
NORTHWESTERN PEAK PERFORMANCE NEWSLETTER! Performance Enhancement Group for Injured Athletes
Success in your mind’s eye: Visualizing Performance Visualization is an important tool to giving your body and mind extra practice without the wear and tear on your bodies. Visualizing a physical movement (for example: making a free throw) helps commit that action to muscle memory. So, whether you are injured and cannot physically practice or just want a few extra reps when your body needs physical rest, you can use visualization to improve your skill, build confidence, rehearse a game plan or race strategy, and prepare for competition or practice. Watch U.S. freestyle areials Olympian Emily Cook talk about her use in preparation for performance: http://www.nytimes. com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training. html?_r=0 A few things to keep in mind… Pay attention to your senses. The more vivid the visualization, the more effective it will be. So think about what you see, what you hear, what you taste, what you smell, and what you touch when you’re imagining yourself perform. Keep it realistic. Think back to a time when you performed that skill. What senses did you notice? Make the images similar to what it would actually be when you’re practicing or performing. You’re in control! When you visualize, you get to have the skill/performance happen exactly how you want. Try writing out what you want to see in your mind’s eye, then read through it if you have trouble concentrating on the images. Reach out to your sport psychologists (Dr. Lori Schwanhausser, Dr. Courtney Albinson) for support in visualizing. You can set up an appointment by emailing ([email protected] or [email protected]) or calling 847-491-2151 and asking for an appointment for sports psychology.
The Performance Enhancement Group (PEG) for Injured Athletes is a 6- week semi-structured educational support group designed specifically for student-athletes who are not able to fully participate or compete in their sport due to injury for a minimum of three months. The primary objective of PEG for Injured Athletes is to facilitate successful recovery from injury and return to sport via social support and psychoeducational skills that aid injury rehabilitation, sport performance, and life. Example topics include coping skills, relaxation techniques, goal setting, imagery, and focus techniques. The group will meet at the dates/ times/location below: When: Tentatively Week of February 9 Time: TBA *Contact your athletic trainer for more information Where: Counseling and Psychological Services (CAPS) Searle Hall, 2nd Floor 633 Emerson Street Please refer student-athletes to Dr. Courtney Albinson ([email protected] or 847-491-2151) to schedule a 15-minute phone appointment prior to joining the group.
SALMON Salmon contains Omega-3 Fatty Acids and Vitamin D. In general, Americans do not get enough of these two nutrients. Omega-3 Fatty Acids reduce inflammation and have a profound effect on brain health. New research indicates that consuming Omega-3 Fatty Acids may affect brain function during exercise and concussion recovery. Salmon also contains Vitamin D, which promotes bone health, muscle function, immune function and may reduce exercise related inflammation. Having low Vitamin D levels may negatively affect an athlete’s health as well as their training. Try making a salmon dip with canned salmon, fresh dill, plain yogurt and a squeeze of lemon juice. Spread this on whole grain crackers or use it s a dip for raw veggies. Follow @FuelUPNU for more nutrition news you can use!
why??
KAYLA MORIN VOLLEYBALL
A O T M
JAKE SCHIEBER BASEBALL
DO WE DO TURKISH GET-UPS History: The Turkish style of wrestling became famous for its long bouts of intense activity. Traditional Turkish wrestling bouts had no time limit placing great physical demand on the athlete. Wrestlers needed a way to improve their overall strength and muscular endurance. The Turkish Get-Up (TGU) was devised to help train the shoulder stability and control, core strength, and body awareness in multiple planes needed to be a good wrestler and overall athlete. The TGU has always been a true test of strength and athleticism. Why do we use it? The TGU is a highly dynamic movement requiring the athlete to get up from a fetal position to fully standing. The complex nature of the movement teaches the athlete to think about how they move to complete the movement. The qualities and strengths developed with the TGU has great transference to developing the strong base needed by every athlete. Benefits of the TGU •Increased shoulder stability and control •Stronger core •Increased body awareness •Thoracic extension and rotation •Links movements from extremities to the rest of our body •Trains muscular control and endurance
Success in your mind’s eye: Visualizing Performance Visualization is an important tool to giving your body and mind extra practice without the wear and tear on your bodies. Visualizing a physical movement (for example: making a free throw) helps commit that action to muscle memory. So, whether you are injured and cannot physically practice or just want a few extra reps when your body needs physical rest, you can use visualization to improve your skill, build confidence, rehearse a game plan or race strategy, and prepare for competition or practice. Watch U.S. freestyle areials Olympian Emily Cook talk about her use in preparation for performance: http://www.nytimes. com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training. html?_r=0 A few things to keep in mind… Pay attention to your senses. The more vivid the visualization, the more effective it will be. So think about what you see, what you hear, what you taste, what you smell, and what you touch when you’re imagining yourself perform. Keep it realistic. Think back to a time when you performed that skill. What senses did you notice? Make the images similar to what it would actually be when you’re practicing or performing. You’re in control! When you visualize, you get to have the skill/performance happen exactly how you want. Try writing out what you want to see in your mind’s eye, then read through it if you have trouble concentrating on the images. Reach out to your sport psychologists (Dr. Lori Schwanhausser, Dr. Courtney Albinson) for support in visualizing. You can set up an appointment by emailing ([email protected] or [email protected]) or calling 847-491-2151 and asking for an appointment for sports psychology.
The Performance Enhancement Group (PEG) for Injured Athletes is a 6- week semi-structured educational support group designed specifically for student-athletes who are not able to fully participate or compete in their sport due to injury for a minimum of three months. The primary objective of PEG for Injured Athletes is to facilitate successful recovery from injury and return to sport via social support and psychoeducational skills that aid injury rehabilitation, sport performance, and life. Example topics include coping skills, relaxation techniques, goal setting, imagery, and focus techniques. The group will meet at the dates/ times/location below: When: Tentatively Week of February 9 Time: TBA *Contact your athletic trainer for more information Where: Counseling and Psychological Services (CAPS) Searle Hall, 2nd Floor 633 Emerson Street Please refer student-athletes to Dr. Courtney Albinson ([email protected] or 847-491-2151) to schedule a 15-minute phone appointment prior to joining the group.
SALMON Salmon contains Omega-3 Fatty Acids and Vitamin D. In general, Americans do not get enough of these two nutrients. Omega-3 Fatty Acids reduce inflammation and have a profound effect on brain health. New research indicates that consuming Omega-3 Fatty Acids may affect brain function during exercise and concussion recovery. Salmon also contains Vitamin D, which promotes bone health, muscle function, immune function and may reduce exercise related inflammation. Having low Vitamin D levels may negatively affect an athlete’s health as well as their training. Try making a salmon dip with canned salmon, fresh dill, plain yogurt and a squeeze of lemon juice. Spread this on whole grain crackers or use it s a dip for raw veggies. Follow @FuelUPNU for more nutrition news you can use!
why??
KAYLA MORIN VOLLEYBALL
A O T M
JAKE SCHIEBER BASEBALL
DO WE DO TURKISH GET-UPS History: The Turkish style of wrestling became famous for its long bouts of intense activity. Traditional Turkish wrestling bouts had no time limit placing great physical demand on the athlete. Wrestlers needed a way to improve their overall strength and muscular endurance. The Turkish Get-Up (TGU) was devised to help train the shoulder stability and control, core strength, and body awareness in multiple planes needed to be a good wrestler and overall athlete. The TGU has always been a true test of strength and athleticism. Why do we use it? The TGU is a highly dynamic movement requiring the athlete to get up from a fetal position to fully standing. The complex nature of the movement teaches the athlete to think about how they move to complete the movement. The qualities and strengths developed with the TGU has great transference to developing the strong base needed by every athlete. Benefits of the TGU •Increased shoulder stability and control •Stronger core •Increased body awareness •Thoracic extension and rotation •Links movements from extremities to the rest of our body •Trains muscular control and endurance
