This article was provided by Training and Conditioning

From protein mixes to hydration beverages to recovery drinks, there are many options available in fluid form to boost athletes’ performance.
By Kristin Maki

Kristin Maki is an Assistant Editor at Training & Conditioning. She can be reached at [email protected].

The days of simply refilling the team’s water bottles for games and practices have faded as a variety of beverages to help athletes perform at their best have entered the market. In this article, we’ll take you through some of the options that are currently available, so you’ll be better able to help your athletes prep for their games, outlast the competition, and recover quickly.

CERASPORT
A rice-based hydration and performance drink, CeraSport was developed with help from physicians at major medical institutions. It quickly and effectively restores essential salts and fluids lost in sweat due to exercise, fever, or heat stress, preventing dehydration, without the cramping and nausea caused by many sugar-based sports drinks. This allows athletes to perform better and stay healthy.

CeraSport is the only hydration product on the market made from a rice-based carbohydrate. Its patented rice syrup blend contains short, medium, long and very long chains of carbohydrate. It also uses natural rice or rice-syrup solids instead of simple sugars to deliver electrolytes lost in sweat.

“Coaches and athletic trainers should know that CeraSport is gluten free, it has natural flavors, and no simple sugars are added,” says Charlene Riikonen, President and Chief Executive Officer of Cera Products, Inc., makers of CeraSport. “Our products are absorbed quickly to provide both the hydration and the energy athletes need for performance.”

CeraSport comes in large mix pouches that will make 2.5 gallons of drink in berry and orange flavors. Individual serving size packets designed to mix into a 500 ml water bottle are available in cherry berry, citrus, and fruit punch flavors. In addition, CeraSport Citrus is available in 500 ml ready-to-drink boxes.

CeraSport recently introduced a new formulation called CeraSport EX1 for individuals who sweat a lot or are in high-stress situations. This includes football players going through preseason training camps in the dog days of summer.

“We developed this product with help from military physicians in Iraq, where temperatures were over 120 degrees Fahrenheit,” Riikonen says. “The major difference between the two products is that CeraSport EX1 has half of the rice-based carbohydrate and nearly double the amount of electrolytes compared to CeraSport.”

The original CeraSport is best used for endurance events and training regimens where carbohydrate consumption before, during, and after activity is essential to help maintain blood sugar and prevent fatigue. This includes long distance running, triathlons, long distance cycling, backpacking, adventure races, or other physical activities that last over 60 minutes.

CeraSport EX1 is slated for shorter events or bouts of physical activity in hot and humid environments, such as those experienced in football, soccer, baseball, short or middle distance track events, field events, golf, and tennis. In these conditions sweat rate increases, and a stronger electrolyte replacement is needed, so CeraSport EX1 has 800 mg of sodium per liter and 390 mg of potassium.

“Replacing water and salt due to sweat loss is a critical concern to persons who are exercising vigorously,” says David Sack, MD, Professor at the Johns Hopkins University Bloomberg School of Public Health. “CeraSport and CeraSport EX1 maximize absorption without paying the osmotic penalty associated with other sports drinks that have excessive concentrations of simple sugars. CeraSport and EX1 fulfill the description of an optimal sports drink.”

EAS SPORTS NUTRITION
In an effort to help athletes meet their full potential, Abbott’s EAS Sports Nutrition brand has developed a line of science-based performance nutrition powders, shakes, and bars, many of which feature Revigor, a source of HMB (calcium beta-hydroxy-beta-methylbutyrate) that stimulates muscle protein synthesis and decreases muscle protein breakdown. EAS also produces specially formulated carbohydrate and protein blends to help deliver needed nutrients to fatigued muscles immediately after training or competition.

“Nutrition to enhance athletic performance involves not only what to eat, but when to eat it,” says Keith Wheeler, PhD, FACSM, Global Director of Performance Nutrition at Abbott. “When athletes don’t consume important nutrients in the right ratios at the right time, they deplete their bodies and compromise their ability to perform. The new EAS recovery products are scientifically formulated to rapidly replenish muscles with needed nutrients after a workout.”

This group of products includes options for athletes at all levels and for all sports. The EAS Recovery Protein Powder has a two-to-one ratio of carbohydrates to protein and includes 1.5 grams of Revigor to reduce exercise-associated muscle damage. Revigor is also included in EAS’ Myoplex Original ready-to-drink shake that also has 42 grams of protein.

Meanwhile, with 100 calories and 15 grams of protein, EAS Lean 15 Protein Powder is geared for those who want to get lean and toned. For a ready-to-drink option that has one gram–or less–of sugar, the EAS AdvantEdge Carb Control shake is also available in a variety of flavors, with 17 grams of protein included to help achieve lean body goals.

“There are many misconceptions about how to optimize workout results, especially when it comes to post-workout nutrition,” says Amanda Carlson-Phillips, MS, RD, CCSD, Vice President of Nutrition and Research for Athletes’ Performance and EAS Academy board member and advisor. “It comes down to reframing the way we think about nutrition and understanding that how you fuel your body after working out is as essential as exercise itself.

“Many athletes believe that consuming calories, particularly carbohydrates, after a workout is a bad thing,” she continues. “Actually, your body needs calories–especially carbohydrates and protein–to restore energy, build strength, and improve lean body mass post workout.”

The EAS Sports Nutrition line of products aims to fit those needs, even for calorie- and carbohydrate-conscious users, by including a scientifically backed blend of ingredients. Along with its nutritional content, the EAS line is tested for banned substances and certified as safe by independent laboratories.

GATORADE
For nearly 50 years, Gatorade and the Gatorade Sports Science Institute (GSSI) have created products based on science and athlete feedback to help achieve optimum athletic outcomes. The GSSI studies elite athletes from a wide variety of sports to better understand both their science-based needs and desires to improve their performance.

Recently, Gatorade has expanded its global footprint by launching products in Canada, Australia, Mexico, Brazil, and the United Kingdom. The company has also opened GSSI satellite labs at IMG Academies in Florida and at Loughborough University in the U. K. With these additions, the company will be able to continuously improve its offerings.

“Science is at the foundation of everything we do,” says Jim Garofalo, Director of Marketing for the GSSI. “With it, we hope to improve the performance of athletes and protect their safety. We work with our partners on the high school, collegiate, and professional levels to gather unique perspectives on athlete needs and use this information to better serve them through sports fuel.”

To help athletes maintain hydration with tastes they favor, Gatorade re-launched the flavor Frost this year. It has a light, crisp taste and the same hydration benefits of Gatorade Thirst Quencher. While Frost has been around since 1997, there are also a variety of other flavors available–with specific taste profiles–to meet their needs and taste preferences.

The company has also added two new sports fueling solutions to its line: Gatorade Prime Energy Chews and Gatorade Recover Protein Shake. These offerings contain the ingredients needed for optimum performance and are easy to consume when they are needed.

The Gatorade Prime Energy Chews offer fuel in a convenient form, giving athletes the energy they need to consume for training or competition. These new chews come in three flavors: cool blue, fruit punch, and orange.

With 20 grams of protein, the Gatorade Recover Protein Shake delivers an effective amount of protein with essential amino acids needed to help support muscle rebuilding after training or competition. This ready-to-drink shake is available in chocolate and vanilla.

Both of these new products help support Gatorade’s core belief–that athletes need sports fuel to support them in all phases of physical activity. As the market grows and research expands, Gatorade’s products will continue to hold its position in the sports fuel category by providing athletes with the products and services that help them perform at their best.

KLEAN ISOLATE
Backed by more than 50 years of science from Douglas Laboratories, the Klean Athlete line consists of seven nutritional supplements that were created to provide a safe and effective foundation for athletes to perform at their best. Klean Isolate, a pure whey protein powder that can be added to water or other beverages, is part of this line.

“Klean Isolate by Klean Athlete is a new whey protein isolate added to the sports market,” says Andrew Halpner, PhD, Vice President of Product Development and Technical Services at Douglas Laboratories. “The Klean Athlete line was created to provide a safe nutritional foundation for athletes to live healthy, train smart, and compete at the highest possible level–Klean Athlete products are a healthy way to peak your optimal performance, not just enhance it.”

The 20 grams of dietary protein provided by Klean Isolate supplies essential amino acids that participate in many of the body’s metabolic and physiologic systems, along with helping to rebuild muscle. Likewise, whey protein isolate contains the naturally occurring electrolytes sodium and potassium, which help rehydrate the body after activity. Without added sweeteners or flavors, Klean Isolate offers a low-sugar, low-carbohydrate option–containing one gram of each–for athletes concerned with limiting these nutrients.

“Klean Isolate is pure-whey protein isolate free of artificial flavoring or sweeteners,” says Halpner. “This allows you to add what you want for flavor, since the powder mixes easily into your favorite beverage or food.”

Klean Isolate is tested and certified by the NSF Certified for Sport Program, which provides ease of mind for athletic trainers and coaches. “This product carries the NSF mark and has undergone stringent laboratory testing to confirm content, purity, and compliance,” Halpner says. “The Klean Athlete formulas are made by Douglas Laboratories, which has more than 50 years of industry leading experience and is a trusted manufacturer worldwide. To ensure the highest quality products and meet the most rigorous standards, Douglas Laboratories controls its own manufacturing process with outstanding quality control from start to finish.”

MUSCLE MILK
After starting its line with a protein-enhanced powder, Muscle Milk–which is produced by CytoSport–has expanded its offerings to include ready-to-drink beverages, protein bars, and oatmeal. All of these protein-enhanced products are intended to help athletes and active individuals recover from workouts, competitions, and other physically taxing activities.

“Muscle Milk is different from similar products on many levels, but first and foremost is taste,” says Luke Cherry, a Marketing and Sales Manager at CytoSport. “Muscle Milk actually tastes good while providing a precise blend of premium protein, healthy fats, good carbohydrates, and 20 vitamins and minerals in a lactose-free, gluten-free formula.

“Our products contain exactly what is stated on the label and absolutely nothing more,” he continues. “This has led over 400 collegiate athletic programs, as well as numerous professional teams and world-class and professional athletes, to use Muscle Milk and other CytoSport products while training for–and competing in–top-flight events.”

To ensure the quality of its products, CytoSport controls the ingredients that are used in its manufacturing facility from start to finish. Likewise, the company holds both Good Manufacturing Practices (GMP) Certification and GMP for Sport Certification through NSF International, an independent group that monitors products and facilities for banned ingredients and good manufacturing practices.

“We will always remain true to our core values of providing high quality, well-manufactured nutritional products and functional beverages that consumers can trust,” Cherry says. “It’s important for athletic trainers and their athletes to know that we monitor the process from raw material to finished products. We don’t merely put our label on someone else’s bottle or jug.

“We also have relationships with the top experts in many fields,” he continues. “This includes sports dieticians, strength coaches, athletic trainers, and others. These professionals expect the best and trust that each product functions and tastes as we say it will.”

REFUEL “GOT CHOCOLATE MILK?”
Everyone has seen the ads with public figures sporting milk mustaches for the popular “Got Milk?” campaign, which started 20 years ago. However, over the past year, athletes and sports medicine professionals may have also noticed the REFUEL “got chocolate milk?” multimedia campaign, sponsored by the Milk Processors Education Program (MilkPEP). Its purpose is engaging its audience with the benefits of chocolate milk as an athletic recovery drink.

“Chocolate milk has what it takes to help athletes refuel and recover,” says Miranda Abney, MilkPEP Marketing Director. “It has nine essential nutrients that an athlete needs, including some not typically found in recovery drinks. Some studies suggest that drinking low-fat chocolate milk after a strenuous workout could help athletes boost power and even improve training performances in their next bout of exercise.

“It has the right carbohydrate-to-protein ratio shown to refuel and rebuild exhausted muscles,” she continues. “It’s a natural source of lean protein to build muscle and has been shown to help athletes tone up–build lean muscle and lose fat–when compared to a carbohydrate-based sports drink.”

Chocolate milk also naturally provides electrolytes such as calcium, potassium, sodium, and magnesium. “These are some of the same minerals that are added to commercial recovery drinks,” Abney says. “Some research suggests milk may help you stay hydrated after exercise better than some commercial sports drinks. Chocolate milk is a simple way to make sure your athletes recover effectively–and the science is there to back it up.”

Along with these benefits, chocolate milk is cost-effective and palatable for most athletes. As testimony to its effectiveness, the REFUEL “got chocolate milk?” campaign is gaining increasing support from elite athletes.

“We have several athlete spokespersons, as well as grassroots partnerships with organizations such as the Rock ‘n’ Roll Marathon Series and the Ironman Triathlon,” Abney says. “I would encourage anyone to check out our Web site, gotchocolatemilk.com to see Hines Ward’s transition from an NFL superstar to an Ironman triathlete.”

SHAMROCK FARMS’ ROCKIN’ REFUEL
With three different offerings, Shamrock Farms’ Rockin’ Refuel protein-fortified beverages fit the needs of several types of athletes. Made with real milk, these protein drinks pass the customer taste test while providing the nutrition athletes need to achieve their goals.

“Rockin’ Refuel makes the best tasting, better-for-you, protein beverages on the market,” says Blake Atkinson, a Brand Manager at Shamrock Farms. “All of our products–Intense Recovery, Muscle Recovery, and Muscle Builder–are made with real milk and natural protein, and they deliver real results.”

With 20 grams of protein, Intense Recovery is geared toward professional, high school, college, and competitive endurance athletes with intense training regimens. Muscle Recovery contains 17 grams of protein and is intended for active and fit exercisers who want a muscle recovery beverage with reduced calories and carbohydrates. The newest addition to the Rockin’ Refuel line up, Muscle Builder, is formulated for athletes who want to build muscle with its 30 grams of protein.

Available in 12-ounce refrigerated bottles or 11-ounce shelf-stable packages, Rockin’ Refuel comes ready for consumption. The shelf-stable packages of Intense Recovery and Muscle Builder are lactose-free. For those concerned about sugar intake, Muscle Recovery contains no added sugars. Similarly, Muscle Builder offers a low-carbohydrate option, with eight grams of net carbohydrates.

“Rockin’ Refuel isn’t another protein beverage created in a lab,” Atkinson says. “Our Intense Recovery and Muscle Recovery products are both made with real milk so not only do they feature a two-to-one carb to protein ratio, but they also provide the great taste and essential nutrients found in milk, like calcium and vitamin D.

“And we recently launched our new Rockin’ Refuel Muscle Builder protein milk beverage designed for those looking to build muscle,” he continues. “Also made with real milk, it is packed with high quality protein and only six grams of sugar.”

Along with its nutritional offerings, Rockin’ Refuel backed by several athletes, including NFL running back Peyton Hillis. Rockin’ Refuel Intense Recovery and Muscle Recovery are also NCAA compliant.

“Rockin’ Refuel continues to grow in popularity among professional and amateur athletes because of its great taste and high quality natural protein, which builds and rebuilds muscle,” Atkinson says. “And Intense Recovery is now the protein beverage of choice at more than 140 college and university athletic departments across the country.”

THE RIGHT STUFF
The Right Stuff aimed for the moon with its formula–literally. Developed to help combat dehydration in astronauts coming back to the gravity of earth, the formula was the result of over a decade of NASA testing. Along with its use in space, athletes use The Right Stuff to optimize hydration before, during, and after even the most strenuous exercise conditions.

The liquid electrolyte concentrate is packaged in single-serve tear-top pouches, which allow users to easily squeeze the contents into water bottles. The formula does not contain carbohydrates, caffeine, sugar, or added colors, which differentiates it from other sports drinks on the market. During the formula’s development, research indicated that carbohydrates can slow down the rate of absorption of electrolytes. As a result, in addition to the electrolytes in The Right Stuff, the formula includes citric acid, all-natural flavors, and a small amount of sucralose that combine to offset the saltiness, but does not contain carbohydrates or other sources of energy like fructose, sucrose, or guarana.

“The Right Stuff is superior to other NASA-tested formulas in fighting the cramps, headaches, muscle fatigue, light headedness, and other symptoms associated with sweating, dehydration, and electrolyte loss,” says David Belaga, President and CEO of Wellness Brands Inc., marketers of The Right Stuff. “Our formula also improves core thermoregulation, which means it protects athletes’ bodies from overheating both in high-heat and high-exertion settings, and it increases athletic endurance by over 20 percent more than other NASA-tested formulas.

“High schools and colleges across the U.S., professional teams, and Olympians–including multi-medal winning sprinter Walter Dix–have integrated The Right Stuff into both their training and competition regimens,” he continues. “The formula is especially beneficial for big crampers, heavy or salty sweaters, and athletes who struggle with their endurance.”

As far as safety is concerned, The Right Stuff does not contain any banned substances, contaminants, or heavy metals–and it is also free of common allergens such as dairy, gluten, nuts, soy, and shellfish. The Right Stuff is manufactured in an “NSF Certified for Sport” facility.

This article was provided by Training and Conditioning

The University of Maryland men’s soccer strength and conditioning program uses a 12-month cycle to help players excel on the pitch in college and beyond.

By Barry Kagan

Barry Kagan, CSCS, MSCC, LMT, is Assistant Strength and Conditioning Coach at the University of Maryland, where he has primary responsibility for training the men’s soccer, women’s soccer, and field hockey teams. He can be reached at: [email protected].

The men’s soccer team here at the University of Maryland has been highly successful during the tenure of Head Coach Sasho Cirovski. His teams have earned seven trips to the College Cup (the NCAA’s “Final Four” for soccer) since 1998 and claimed two national championships in the process. The culture Coach Cirovski creates with his players embodies a pursuit of excellence.

As part of that culture, we’ve created a player development program that brings together all facets of the college soccer experience to promote success at our level and beyond. This wouldn’t be possible without coordination between the soccer coaching staff, academic support, athletic training, and the strength and conditioning unit.

Our players are already elite athletes–they come here wanting to hone their skills, and many hope to earn professional contracts when they leave. But they also want to earn degrees, so they often take accelerated course loads to allow for early departure if they’re presented with the chance to go pro.

A pleasant side effect of this is that they’re almost always around campus taking classes, which means our conditioning program can be based on a full 12-month cycle. That’s great for strength and conditioning, because while the workouts are optional in the off-season, they’re well attended and provide a sense of accomplishment and cumulative year-round progress, capitalizing on the players’ ongoing desire to improve.

CONSISTENT GOALS
Before breaking down our training approach, I must outline the goals we focus on all year long. They’re probably similar to the goals of most serious strength and conditioning programs, but it’s impossible to talk about our system without first briefly explaining them.

Injury prevention. This is our top priority. We want to keep players on the field, and if they are injured, we want to return them to action as quickly as possible. We work with our athletic training staff to address what caused the injury in the first place, and design a training approach that will help prevent a recurrence.

Efficiency. We don’t have many drills or exercises that emulate soccer-specific movements–that would create redundancies with what happens at team practices on the field. However, we want all our exercises to develop traits and skills that will enhance soccer ability.

Performance enhancement. Our predominant areas of focus are strength, balance, linear speed, and lateral speed and agility. We want players to meet individualized long-term development goals in each of those areas.

Coordination with team activities. Our workouts are structured to minimize interference with the coaches’ sport-specific skill development so the players are in optimal condition to perform at team practices. This means different things depending on the time of year and the team’s progress toward the coaching staff’s broader goals.

Smooth transitions. The players must be physically ready to move from one training phase to the next–from the summer to the preseason to the traditional season to the early off-season to spring semester training. This helps prevent injuries and ensures that everyone is prepared to perform at their best when it matters most.

Recovery. We understand that the choices a player makes after lifting or working out play a major role in his physical recovery. With that in mind, we educate players on optimal recovery methods and follow up to make sure they’re heeding our advice.

STARTING IN WINTER
Our soccer postseason typically ends around the time our fall semester is wrapping up, so we think of winter break as the start of a new training year. Many of our players stay on campus for most of the break to take one academic course, so it’s a great time to begin working out again after taking a few weeks off following the season and around the holidays.

Because they may be somewhat deconditioned from the weeks off, this is the one time of year when I assign a long-distance steady-state run each week. Other assigned runs at this time are limited to fartlek-style aerobic running, accompanied by one weekly anaerobic session.

The end of December marks the start of winter break strength training. We think of this as a preparatory phase for spring–the lifting is not particularly structured, as players are assigned lifting cards and told to come into the weightroom when their schedule permits.

Winter in the weightroom is an opportunity for our athletes to reacquaint themselves with key lower-body lifts. Working through some degree of glute, hamstring, and quad soreness is unavoidable with the reintroduction of our staple strength work, such as squats, Romanian deadlifts, and lunge movements. Volume is moderate and the loads are fairly light, with intensity increasing only toward the end of January as spring classes begin.

Since the winter is a less structured time of year and the players have spent several weeks away from the sport after their season, they are usually anxious to start playing soccer together again. Accordingly, they reserve time in our indoor facility three or four nights per week during the winter. The coaches and I are never there, but we encourage this activity and take it as a great sign of our players’ commitment to and love of the game and the team. From what I am told, the games are quite intense–the players only have one speed, and that’s game speed.

Besides the recreational and team cohesion benefits of these pick-up sessions, they also help return the athletes to the conditioned state they’ll need for the upcoming spring. Playing increases their substrate storage capabilities and sport-specific endurance, and because soccer requires both prolonged low-intensity movement and intermittent intense bursts, it provides an ideal blend of aerobic and anaerobic conditioning. Plus, with all the starting, stopping, accelerating, and other required movements, the players’ adductors, knees, ankles, and core remain engaged and “practice ready” throughout the winter period.

SPRING FORWARD
The NCAA limits teams to five competition dates during the spring semester. With so little focus on competitive soccer, it’s an ideal time for some of our most intense, multi-faceted training of the year based on progressive overload principles.

Our spring program leads off with a hypertrophy phase, which typically lasts until roughly one week before the start of full spring practices. At that point, when overall physical demand increases for the players, we shift to a strength and power phase. The transition normally occurs a week before the start of full spring practices, but it varies depending on our meetings with the coaching staff and evaluation of the team’s strength needs.

One of our top priorities in the spring semester is lower-body development, which is obviously paramount in soccer. To balance that with our broader objective of never interfering with the players’ readiness for team practices, we follow a carefully planned schedule to avoid overtaxing their legs.

In a typical week, we have three lifting sessions: Tuesday is full-body lifting with high intensity but limited volume; Thursday involves upper-body lifts combined with lower-body explosive movements; and Friday evenings feature heavy lower-body training. Each Tuesday and Thursday session begins with a plyometric warmup consisting of:

• Skate jumps (4 x 16)
• Skips for height (4 x 20 yards)
• Lateral single-leg hurdle hops (2 x 12 each leg)
• Front/back single-leg hurdle hops (2 x 12 each leg)
• Push-ups, sit-ups, and other calisthenics between the plyo sets.

After warmup, Tuesday workouts begin with an Olympic-style lift super-setted with an upper-back movement and a prehab exercise. This is followed by a squat movement supersetted with a major upper-body movement (usually the incline press) and two to four sets of prehab or core exercises to allow for recovery between squat sets. Loads vary in relation to exercise difficulty–for example, pause squats may be conducted at 55 percent of one-rep max for eight reps, while regular squats may be at 72 percent. After the primary upper-body and lower-body exercises, we perform three sets of a barbell lunge (forward, reverse, lateral, or a combination) supersetted with a dumbbell pressing movement and more prehab.

Tuesday’s workouts are the most taxing due to the quick pace we maintain in the weightroom, but the actual volume of upper- and lower-body work is not overly fatiguing. There is no time to sit and rest, but the interspersed prehab supersets allow for adequate recovery.

For Thursday’s workouts, we typically incorporate an Olympic movement such as the hang snatch, five sets on the bench press, and a dumbbell pressing movement, again with intermittent prehab and stretching work such as partner hip stretches, side lunges, and ladder work using ankle bands. Like on Tuesdays, the complete workout takes less than 50 minutes.

Friday’s workouts are the longest of the week in spring, often lasting around an hour and 10 minutes. They usually include five sets of squats, a single-leg strength movement, and three to four sets of RDLs combined with hamstring prehab and flexibility exercises. We expect the players to be sore after Friday’s sessions, but they don’t practice or lift again until Monday morning, so there is no interference with soccer development.

Tuesday’s and Thursday’s workouts are always conducted prior to practice, a schedule we prefer for two main reasons. First, it allows the players to perform weightroom work while completely fresh, so I know that any technique flaws or weaknesses I observe are not simply the result of an especially fatiguing team practice. That helps me to quickly identify and address any problems on an individual basis. Second, because the players practice right after lifting, active recovery is built into their routine, which is one of the best ways to limit next-day soreness.

For Coach Cirovski and his staff, our schedule means they get players with fresh legs on Monday, only slight fatigue on Tuesday, possible minor residual soreness on Wednesday, and fresh legs on Thursday and Friday mornings. It’s a schedule that has served us well over the years, so we maintain it until the end of the semester when the players go through a spring testing battery that includes shuttle running, sprints, vertical jumps, bench pressing, and squats.

SUMMER SCHEDULE
Most players stay in town over the summer while taking classes or completing an internship. They come in for strength training when possible, and we try our best to schedule times when the entire group can work out together.

We spend very little time on sport-specific fitness through the first half of the summer. The exception is on Fridays, when we often integrate a high-tempo soccer-like agility training session that lasts 20 to 25 minutes, typically incorporating fartlek and standard agility work.

Some strength coaches may question the generalized fitness regimen we follow in summer, but we have seen consistent success with this approach, especially when combined with competitive timed runs on the track and anaerobic shuttle drills. Fitness level determines a player’s capacity for concentration and crisp play in the late stages of a game, so besides all the physical benefits, being in great overall shapes gives our athletes an important confidence boost and mental edge.

My goals during this phase are continued athletic development, substrate storage, and team building. Near the conclusion of the summer training cycle, workouts become more game-specific and lifting gets more intense. We usually build in an offload week in mid-July to coincide with final exams for the summer academic session.

PRESEASON & SEASON
In early August, as we transition to the preseason period, we perform extensive testing. We use a version of the Yo-Yo Intermittent Recovery Test, which involves a series of 40-meter runs (20 meter out-and-back shuttles) performed with 10 seconds of recovery between reps. We also time each player individually in 3 x 300-yard shuttles with 50-yard increments and two minutes’ rest between runs. In addition, we measure vertical jump to assess lower-body power and one-rep max in the bench press for upper-body strength.

Coach Cirovski makes clear to everyone that playing time isn’t determined by the test results. But having conducted the same tests with only a few alterations for the past 15 years, the data is valuable for tracking player development and comparing progress from one season to the next. We use it to show players tangible evidence of their hard work paying off, to identify individual training needs, and to compare our current roster with past players who excelled at the college level and moved on to national or professional teams.

One other note on testing: We do not test squat max in the preseason. I assign in-season squat maxes based on summer lifting performance instead, because the injury risk and muscle soreness associated with a squat max test at this time is too great.

Preseason serves as our transition period from off-season lifting (aimed primarily at strength gains) to in-season lifting (focused on strength maintenance). The loads are very light–for instance, players may squat 2 x 8 with 135 pounds and perform RDLs with 88 pounds–and lifting is completed right before practice along with prehab exercises, including flexibility work and foam rolling.

Once the season begins, lifting sessions are shortened to a maximum of roughly 20 minutes, still performed immediately before team practices. We cover the bare minimums–workouts normally start with weighted jumps, various squats and lunges, and an Olympic lift. As the season progresses, we phase out the squats and lunges for players who log 60 or more minutes per game and replace them with prehab assignments to reduce physical stress during the long soccer season.

All players perform RDLs twice a week throughout the season–one day with moderate weight (110 to 132 pounds) and the other day with light weight (88 pounds) and with both feet on Dyna Disks to add a proprioceptive component. The RDLs are supersetted with hamstring stretches and rolls, and we always perform iliotibial (IT) band rolls at some point in the lifting sessions–this was recommended by our team physical therapist, who noticed tight hamstrings and IT bands on many players visiting her for rehab after injury.

Prehab circuits during the season are customized for players as needed, and typically include two or three exercises for each body part that is most at risk for injury. This usually means flexibility, strength, or foam rolling work targeting the adductors, hamstrings, core, ankles, and knees. Many of the exercises integrate a proprioceptive component, and almost all are performed on one leg at a time to eliminate the risk for bilateral compensation.

Our year-round strength and conditioning program builds in enough variety and customization to keep the players engaged and motivated all year long. We hope that a continued commitment from the players will result in continued team success, and that those with the talent to reach the pro level will leave here with the tools necessary to make it happen.

Sidebar: FOR GOALIES
While our goalies train with the rest of the team most of the time (sometimes with modified versions of agility drills), we also have a set of strength drills for them to perform twice a week to develop a few position-specific attributes. The sequence includes:

• Rotator cuff movements: in/outs, up/backs, empty cans, D1/D2 (12 each)
• Vertical jump + plate punch-up, 22 pounds (2 x 12)
• “Ready position” plate holds (33 pounds) with teammate tapping the plate after two weeks (45 seconds)
• Cross-body one-arm med ball throws (12 each side)

This article was provided to Soccer Toolbox by Training and Conditioning

Carefully designed aerobic workouts and sport-specific movement drills lay the training foundation for the high-flying University of Portland women’s soccer team.
By Dr. Terry Favero

Terry Favero, PhD, is Professor of Biology and Conditioning Coordinator for the two-time national champion women’s soccer team at the University of Portland. He has also worked with the U.S. men’s soccer team in preparation for the 2000 Olympics and the regional Olympic Development Program. He can be reached at: [email protected].

Having worked with soccer players for years, I fully understand how important conditioning is to a team’s success. But if I ever need a reminder, I simply recall the University of Portland women’s team’s run to the 2005 NCAA Division I national championship.

On Dec. 2, the squad played a grueling 110-minute match against Penn State–90 minutes of regulation and two 10-minute overtimes. That physically and mentally draining contest, broadcast on national television, wasn’t over until we won 4-3 on penalty kicks.

Less than 48 hours later, the Pilots took on UCLA in the national championship game. Despite playing on short rest, we came out strong, scoring in the first two minutes and adding another goal before the 10-minute mark of the first half. Our offense and defense fired on all cylinders, and we captured the title with a 4-0 victory. With so little recovery time, I have no doubt that our athletes’ excellent physical condition helped make the difference.

Portland’s women soccer players take great pride in their conditioning level. They love seeing their opponents being “subbed out” due to fatigue and the decline in technique and skill that comes with it. As the team’s conditioning coach, it’s my job to prepare them to both outplay and outlast their opponents.

GOAL ORIENTED
We have three main goals for our soccer training program. The most important is increasing aerobic capacity, which in turn increases lactate threshold, spares precious glycogen, delays fatigue, and improves running economy.

During a typical 90-minute game, elite-level players run roughly six miles at an average intensity near their anaerobic threshold. Studies have shown a significant positive correlation between VO2 max and soccer performance during match play (see Bangsbo, J., et al., in the “References” box at the end of this article for one example), and aerobic training has been shown to increase VO2 max and lactate threshold. A recent study from Norway indicates that aerobically trained athletes average almost twice as many sprints per game, cover greater distances, and have more contact with the ball. It was also found that fitter players connect on more of their pass attempts (see Helgerud, J., et al., in the “References” box).

Our second goal is to develop proper form and movement mechanics. We do this by eliminating incorrect or suboptimal movement patterns and improving motor skills used for running, jumping, changing direction, and overall agility. The average player may run six miles per match, but a soccer game is nothing like a six-mile run. Players must sprint, jump, slide, change direction on a dime, kick, and sustain muscle contractions. With that in mind, I employ drills that address all aspects of movement and allow me to identify and correct any flaws.

The third goal is developing functional strength. This includes muscle power related to acceleration, explosive jumping, safe landing, deceleration, and increasing core-hip strength to combat weakness in the lateral hip complex and prevent knee injuries.

Each workout I design takes these goals into account, but they’re not my only considerations. Our soccer training regimen is designed to complement and support the coach’s practice schedule, and never duplicate activities or overwork the players. For instance, team practices with the ball are intense and involve many sprinting and agility movements, so I don’t prescribe high-intensity work to coincide directly with those sessions.

In addition, because our soccer players don’t have time to devote exclusively to anaerobic and aerobic conditioning, speed, agility, and strength, each workout addresses multiple objectives. Rather than have a “speed day” or an “agility session,” I blend our workouts to provide several levels of challenges that dovetail with what the coach is doing.

WORKOUT SPECIFICS
How do I translate our program goals and my aerobics-first philosophy into actual workouts? I start by asking the coach for the particulars of his practice schedule. I also touch base with the players to gather any thoughts they may have about the team’s progress. And finally, I take into account the time of year–we have different priorities during the season, in the off-season, and over the summer, which I’ll explain in detail later on.

For aerobic development, my favorite workout is called aerobic-acceleration intervals. It mirrors the interval-heavy nature of soccer, and its goal is twofold: to enhance aerobic capacity, and to increase the anaerobic power required in starting and accelerating.

I place a row of cones at 20-yard intervals over a distance of 100 yards. Beginning at one end of the row, the athletes run to each successive cone and back, starting with the nearest one. For each interval, I tell them to maintain a certain percentage of max effort on the way out: 85 percent for the first interval (the 20-yard run), 80 percent for the second (40 yards), then 75 percent (60 yards), 70 percent (80 yards), and finally 65 percent when running the full 100 yards. After rounding each cone, on the way back they run at 50 percent of max effort (slightly faster than a jog).

One full cycle of this drill covers a total distance of 600 yards, and a set consists of two consecutive cycles. Each set is followed by a jogging lap around the entire field. We perform five sets in a typical workout.

At the end of an aerobic-acceleration intervals session, each athlete has completed 50 total accelerations and covered about 6,000 yards (not including warmup and cooldown activities). Even though almost all the running is performed below 80 percent of max effort, the athletes’ heart rates typically exceed the anaerobic or lactate threshold during each set. Our players say they like the challenge of running a variety of distances at different intensities–and more importantly, they report that the variety of paces and distances mirrors the demands of a soccer game more closely than typical high-intensity sprint repetitions.

The drill also emphasizes active recovery. There is no walking or standing between intervals, so the athletes teach themselves to “recover on their feet.” This is important, because during games they don’t get to choose when they’ll have to sprint and when they can move at a slower pace.

For movement workouts, I focus on the mechanics of key sport-specific agility movements. Many college soccer players, even at highly successful programs like ours, have received little functional training in areas such as running form, jumping and landing, acceleration, deceleration, and turning mechanics. I try to remedy that with drills targeting individual movement patterns, and I combine this work with appropriate strength training, since muscular weakness is often an underlying cause of poor mechanics.

The key is to break down sport-specific movement patterns into their component parts, and then train and build upon those patterns. Once the foundation is laid, players find they are quicker, more agile, and better able to take advantage of their advanced soccer skills.

During our movement training sessions, I use cones to set up an “activity zone” of 30 to 40 yards, book-ended by two aerobic “recovery zones” of 10 yards each. In each drill, athletes jog through the first recovery zone before performing a targeted movement in the activity zone (see “In the Zone” at the end of this article for a complete list of the movements I choose from). When they reach the second recovery zone, they jog 10 more yards before rounding the last cone and making a return trip.

I break the activity zone work into four different movement planes, each with its own biomechanical focus, and the athletes loop continuously through the setup as they complete the movement skills within a plane. The Forward Series engages the flexor-extensor muscles. The Lateral Series centers on hip abductor and adductor development. The Backward Series addresses navigation and balance while taking advantage of the 30 percent greater energy requirement of backward movements. And while the core muscles are engaged throughout most of the movements, they become the main priority in the Carioca/Footwork Series.

Following each movement series, the athletes jog one lap and then perform three lower-extremity strength-building activities, such as body weight squats and squat jumps. After finishing all four series, they perform a dynamic cooldown.

This workout is a favorite of the players, as it provides great variety, dynamic challenges, and continuous movement. I also like how the jogging surrounding each activity enhances the aerobic benefits. Average heart rates for each series exceed the anaerobic threshold, and some athletes elevate their heart rates into the 190s during the most explosive power movements.

The athletes don’t think of this as an aerobic workout because of the variety and sequencing of the movement patterns, but their heart rate response is similar to what we’d see during 45 minutes of soccer. Plus, the variation in activities mimics soccer demands and trains multiple movement skills, thus addressing a major shortcoming of straight-ahead running.

Another major benefit of this work is that it helps prevent serious injuries to our athletes. As players pass through the activity zone, I can observe their mechanics during each individual movement and correct inefficiencies or poor mechanics. By refining such skills as proper jumping and landing mechanics, we have significantly reduced our injury rates while adding anaerobic muscle power.

PLANNING BY SEASON
The aerobic interval work and movement drill sequences form the bedrock of my soccer conditioning program all year long. But I adjust the frequency and content of the activities to accommodate our team’s training and competitive cycles, and our strength coach complements my work with his own strength-training regimen.

The off-season, from January to May, is a time for coaches to teach techniques and skills, and that’s when we can focus on developing athletes’ strength base and eliminating any functional movement weaknesses. With no games to work around, we usually conduct aerobic training twice a week during the early winter months and once a week after formal spring training starts. Players also perform resistance training at least three times per week using activities such as circuit training, medicine ball work, and exercises with resistance bands. They do some traditional power lifting at this time as well.

From June through August, the movement development sessions are held twice a week, and progress from fundamental/rhythmic and power activities early on to advanced power movements after the first month or so. For aerobic development, I typically use the acceleration interval workout once a week, and supplement it with another weekly aerobic workout. Early in the training season, we may complete only six or seven total cycles in three sets (2-2-2 or 2-3-2), and advance to 10 cycles as the players’ conditioning and aerobic capacity improve.

During the season (from August to December), I incorporate the movement development activities into our extended warmups two or three times a week, emphasizing fundamental/rhythmic and power activities in the first two weeks of competition when we’re developing “game fitness” by playing our schedule. Because of the high physical demands and stresses of the advanced power movements, we rarely perform those during the season.

When the predictable mid-season fatigue sets in, I scale back the intensity of the aerobic-acceleration intervals. For instance, I might eliminate the most demanding 20-yard effort or allow the athletes to take a jogging start instead of having to accelerate from a standing position. But as we approach the end of the season and the playoffs loom, we return to our regular workouts to ensure that we’re in optimal physical condition when the games matter most.

All coaches want fast, agile athletes. At Portland, we want fast, agile athletes who can compete for 90 minutes–or more–with little or no deficit in their work rate. By focusing on aerobic development and fundamental movement activities, we’re building soccer players with the power, quickness, skill, and stamina to become great–and maybe even become champions.

REFERENCES:

Bangsbo, J., L. Norregaard, et al. “Activity profile of competition soccer.” Canadian Journal of Sport Sciences 16, no.2 (1991): p. 85.

Helgerud, J., L. Engen, et al. “Aerobic endurance training improves soccer performance.” Medicine & Science in Sports & Exercise 33, no.11 (2001): 1925-1931.

SIDEBAR: IN THE ZONE

During functional movement workouts, the athletes complete four series of continuous loops through a three-zone setup. The first zone, a “recovery zone” is 10 yards. The next zone is the “activity zone” and is 30-40 yards. The final zone is another 10 yard “recovery zone. The athletes jog through the recovery zones before and after performing a specific movement for the full length of the activity zone. In a typical session, I choose several activity-zone movements from the Forward Series, Lateral Series, Backward Series, and Carioca/Footwork Series (see below). I vary my selections to emphasize different movement skills.

Depending on the time of year and our priorities for the workout, I can select activities from each series that focus on fundamental movements and rhythms, or that train power applications, or that train advanced power movements. After completing each movement series, the athletes jog one lap around the field and then perform three lower-extremity strength-building exercises, such as body weight squats, alternating-side lunges, and squat jumps.

Forward Series:
Fundamental Movements and Rhythms
• Skip for tempo
• Skip-hop with high knee
• Skip with leg extension

Power Applications
• Skip for height
• Skip for distance

Advanced Power Movements
• Alternate-leg bounding
• 2R, 2L bounding

Lateral Series:
Fundamental Movements and Rhythms
• Lateral shuffle, easy
• Lateral shuffle, easy with arm swing
• Lateral push-offs, quick tempo
• Back-leg snap-over

Power Applications
• Lateral push-offs, long strides
• Lateral hops for height
• Lateral hops for distance

Advanced Power Movements
• Lateral hops with crossing legs in the air

Backward Series:
Fundamental Movements and Rhythms
• Backward running, easy
• Backward open-groin skip
• Backward skip with high knees

Power Applications
• Backward bounding
• Backward lunge walk

Advanced Power Movements
• Backward lunge with alternating heel touch

Carioca/Footwork Series:
Fundamental Movements and Rhythms
• Carioca with 180-degree hip rotation
• Easy carioca
• Short, quick carioca

Power Applications
• Strides (almost straight-legged)
• High-knee carioca

Advanced Power Movements
• 180-degree twist jumps

 

This article was provided by Training and Conditioning
To optimize skills while preventing ACL tears and other common injuries, Boston University developed a successful women’s soccer training program based on the sport’s unique physical demands and injury risk factors.
By Victor Brown III

Victor Brown III, MS, ATC, CSCS, NSCA-CPT, is Associate Strength and Conditioning Coach at Boston University. He can be reached at: [email protected].

Soccer competition at the elite college level requires a distinct set of skills and attributes. A player must be technically sound at running, dribbling, passing, and shooting, must change speed and direction in the blink of an eye, switch back and forth between the aerobic and anaerobic energy systems, and perform all of the above while observing and reacting to constantly changing game situations. With every offensive push, clearing pass, corner kick, and 50/50 ball fought for, players show what skills they bring to the table, and weaknesses are exposed by their opponents.

All that is obvious to anyone who has watched soccer–so let’s get a bit more specific. A match involves roughly 90 minutes of moderate aerobic activity interspersed with short bursts of high-intensity exercise that combines walking, slow running, intense running, and sprinting. Soccer studies have found that a typical player performs 800 to 1,000 distinct changes of movement, speed, and direction per game–an average of one every five to six seconds. When a player has the ball, dribbling increases energy demands by roughly 15 percent.

I present these facts to illustrate a simple point: To train athletes for maximum performance gains, it’s essential to first understand their sport from the inside out. At Boston University, we’ve extensively studied the demands of soccer while developing the training regimen for our women’s team, and we tailor every aspect of our program around maximizing the most essential and valuable skills and preventing injuries. With the success we’ve experienced on the pitch, including berths in the NCAA tournament in each of the past four years, it’s clear that our efforts are paying off.

READY TO COMPETE?
All performance improvements–fitness gains, technique advancements, and strength and power building–rely on athletes being healthy enough to complete workouts on a daily basis. When new players arrive in our program, they must prepare to compete against opponents who have been in collegiate strength and conditioning programs for one to three years. So when we evaluate new players, the first question we ask is: Are they ready?

The foundation for that answer is laid long before a player sets foot on a college campus. For example, in a recent study of young athletes, a surprising percentage of females were found to have nearly stagnant levels of hamstring strength from age 11 to 16, and only minimal improvements at ages 17 and 18.

Why is this important? Many first-year players enter a program having played high-level club and high school soccer, where they develop the technical skills to excel at the game. But that doesn’t mean they’re physically prepared for college workouts and matches. A college athlete whose hamstrings are only marginally stronger than those of a pre-teen is clearly overmatched, and the posterior chain demands she’ll face at this level will put her at serious risk for anterior cruciate ligament (ACL) injury if her training program doesn’t address her weaknesses.

As one of the main stabilizers of the knee, the ACL’s primary function is to prevent the tibia (shinbone) from shifting forward. It’s susceptible to non-contact injury whenever an athlete changes direction, abruptly decelerates, or lands from a jump, all of which happen routinely in soccer. Several intrinsic and extrinsic risk factors place female athletes at greater risk for non-contact ACL injuries than males competing in similar sports–four to six times greater, according to several studies.

This elevated risk can be attributed to a variety of sources. Ligament dominance, due to lack of dynamic control of the knee, often leads to a valgus movement at the knee joint, which creates excess ground reaction force (GRF) on knee ligaments. Studies have found that females experience GRFs at the knee up to five times their body weight, while males don’t typically reach GRFs above 2.5 times their weight.

In addition, strength disparities of 15 percent or greater between the left and right leg have been shown to increase injury risk. Females also display more quadriceps activity relative to hamstring force during athletic movements, again highlighting the problem of inadequate hamstring strength. Various other hormonal, anatomical, and environmental factors have been cited as special risk factors for females as well.

PRIORITIES & TESTING
In a recent year-to-year injury analysis of our women’s soccer players, we discovered a consistent trend. First-year athletes suffered injuries, and ACL injuries in particular, at a much higher rate than returning players. In fact, in my five years at Boston, we have never had a returning player tear her ACL.

With that in mind, we decided to develop a program for soccer-specific training that acknowledges an important fact: Athletes enter our program with vastly different levels of training experience and development. Using an integrated approach, we created a multi-faceted system to promote injury resistance, while also optimizing physical traits critical for soccer performance.

In our system, the first step is to determine where players fall in the athlete development continuum. To classify training age, we separate our players into two sub-categories–first-year players and returnees.

Our first-year player assessment begins with a training history questionnaire, which we send to new players over the summer to assess physical preparedness on and off the field. It covers health history, past and present injury status, past exercise and training habits, current training (including soccer participation), nutrition, and lifestyle behaviors. This helps us determine how seriously an athlete has trained prior to entering our program, and it red flags those who may have overtraining tendencies or special risk factors for ACL injury.

When the athletes arrive in August, we evaluate first-year players through a functional movement screen to assess movement pattern strengths and weaknesses across a variety of joint and muscle functions. For instance, players perform the hop-and-stop test to evaluate single-leg force production and force absorption. This test objectively allows us to identify imbalances between the right and left legs, while also assessing the structural integrity of each knee. Force production and absorption both play key roles in landing and change of direction skills, and poor mechanics in these areas greatly increase ACL injury risk.

Meanwhile, our preseason evaluation for returnees is based on a few specific performance measures. We test power through one-rep max on the hang clean, assess upper-body strength with one-rep max on the bench press, and judge upper-body muscle endurance based on chin-ups for maximum reps. We evaluate baseline explosive capabilities using a vertical jump test for power and a 10-yard sprint for acceleration. Ability to change direction is measured with the pro agility test.

Once these evaluations are complete, we create our training program for the upcoming season. I coordinate with the soccer coaches to identify team objectives, discuss areas where the team needs to improve, and decide which corrective exercises and methods can best achieve our goals. We also customize some exercises for each athlete based on structural problems, strength needs, landing skill level, lower-extremity symmetry, and any other individualized concerns.

MOVEMENT MODEL
In our soccer training program, we combine multiple components in a systematic and progressive fashion to maximize performance and improve injury resistance. The program centers on teaching and training proper technique for linear and lateral deceleration, landing, center of gravity control, and balance. We also emphasize core stability, dynamic flexibility in all three planes of motion (frontal, sagittal, and transverse), and foundational strength, with an emphasis on single-leg work.

To illustrate the way we break down these elements, let’s look at our approach to landing mechanics. In our jumping-landing training sequence, we begin with foundational double-leg training. Players don’t perform counter-movements at first, since the focus is simply getting each athlete to master the mechanics of a jump and a landing. To emphasize neuromuscular control, we set a goal of coming to a complete stop in under one second upon landing, with full control of the center of gravity and no lingering sway, then stabilizing each landing for two seconds. When the players are proficient with two legs, we progress to single-leg training.

As landing mechanics and efficiency develop, we reach the next level with task-specific training. Players perform two tasks, such as landing while reaching for cones with the upper extremities, which helps develop center of gravity control and stability in various planes of motion. Or, they might have to land while catching objects, such as medicine balls. This forces an athlete to activate the entire kinetic chain to balance and stabilize, and it trains the body to absorb gravity’s force while mentally engaged in another activity. For an extra challenge, we add rotational movements as well.

Additional balance training includes single-leg exercises that incorporate cervical rotation and develop proprioception in different planes of motion, such as opposite-leg reaches at a variety of angles. We utilize various stationary single-leg hip dominant exercises, such as eccentric partner hamstring raises, glute marches, and slideboard leg curls, to develop strength, mobility, and integrity of the hips.

On the field, players have only a split second to react to a situation as it unfolds. They cannot think about which muscles to activate when slowing down, jumping, or landing–those reactions must become second nature through training. The ability to absorb force and then change direction effortlessly often determines which player gains control of a loose ball or wins a one-on-one battle.

Once the players have developed mastery of single-leg jump training, we add more game-like challenges that increase unpredictability. For example, we’ll have the players pair up, with player one turning her back to player two. On command, player one jumps vertically, and once she is in the air, player two pushes player one’s hips forward. Player one must react to this stimulus, which can vary in both force and direction, and land with correct mechanics.

The key is to engage the core muscles and maintain rigidity, which will reduce trunk motion during landing and thus limit GRFs. We begin with double-leg landings and progress to single-leg landings as the athletes grow more proficient. The center of gravity control and landing skills will translate into a competitive edge on the field, and the improved force absorption mechanics will reduce stress on the joints, particularly the knee, to help prevent injury. Because we know that mechanics break down as fatigue sets in, this type of movement training is often performed at the end of our workouts to simulate late-game physical demands.

During our training, we often ask players to perform their jump training tasks, landing drills, and other movement skills in low-to-the-ground decelerating positions, staying away from hyperextension and valgus forces at the knee. The goal is for them to be most comfortable in low-risk positions while engaging the posterior chain and core musculature.

We integrate other movement skills into our work capacity training. During the season, we alternate weeks between traditional conditioning (such as shuttle runs and sprint drills) and sport-specific movement conditioning. We’ve designed three agility courses that require the type of cuts, changes in speed and direction, and other movements soccer players use most. The players pass through these courses while performing accelerations, side shuffling, recovery running, backpedaling, decelerations, and angled runs. (See “Web Connection” below for details on our agility courses.)

This type of training is very efficient for soccer development, since it builds key movement skills while also enhancing overall work capacity and muscle endurance. Players pass through a course at high intensity for 30 to 90 seconds, followed by a rest of equal duration.

BUILDING STRENGTH
As discussed earlier, hamstring-quad strength disparities (with the hamstring as the weaker muscle) create major injury risks and performance limitations for female soccer players. Many players engage the quads to stabilize their knees during deceleration and other high-stress movements, instead of relying on both the quads and the hamstrings working together. Thus, the posterior chain and hamstrings in particular are among our top priorities for strength development.

We focus on exercises that strengthen the entire posterior chain, such as straight-leg deadlifts and good mornings, along with various exercises that engage the hamstrings and glutes as a unit, including bridging and leg curl variations. We also use slideboards and stability balls.

We initiate Olympic lifts and movements from either a dead start or block start with our new players, and only the more experienced lifters (usually our returning athletes) will use counter-movements. We begin with basic pulling exercises in conjunction with front squatting, and once players master these foundational movements, we progress to more advanced strength-recruiting Olympic work.

Much of our core training is designed to engage and strengthen the entire kinetic chain. This is especially important for females, whose trunk motion and rotation is typically greater than that of males during soccer-specific movements such as jumping and landing. To develop core strength and lumbar stability, we incorporate an array of belly presses utilizing various stances and movements at different angles. We also use multiple plank progressions, such as planks with walks and planks with reaches. With any four-point plank exercise, you can add an anti-rotational component by eliminating one of the points, thus forcing the core to stabilize in order to maintain a neutral spine and pelvis.

To promote stabilization of the lower extremities while engaging the upper body, and thus training the entire kinetic chain, players work together performing push lunges at various angles, along with Nieder presses. We also use a partner medicine ball lunge-and-catch exercise: Player one stands with her back to a partner, who tosses a medicine ball over player one’s shoulder at any angle she chooses. Player one must lunge forward and/or laterally to catch the medicine ball, a challenge that develops mental reaction speed, deceleration proficiency, and extremity control while maintaining lumbar stability–skills that are essential for becoming “stronger on the ball.”

The foundation of our training regimen lies in our progressive, systematic approach to athlete development. Our blueprint–master the fundamental skills for landing, decelerating, and changing direction; develop kinetic chain and core strength; identify and correct structural deficiencies; develop foundational strength with emphasis on the posterior chain and single-leg work; develop center of gravity control, balance, and mobility; and always look to improve work capacity–has evolved over time and continues to do so. But the positive feedback we’ve received from the athletes, the skills we’ve seen them develop as they progress through our program, and the results our team has produced on the field give us confidence that we’re heading in the right direction.

Full references for this article can be viewed at: www.training-conditioning.com/references.

WEB CONNECTION
To view diagrams of the movement courses described in this article, go to:
www.training-conditioning.com and type “BU Movement Courses” into the search window.

This article was provided by Training and Conditioning

The ever-changing variety of sports drinks and recovery drinks can be overwhelming. Knowing what to look for will keep you from feeling bottled up.

By Michelle Rockwell

Michelle Rockwell, MS, RD, is the former Coordinator of Sports Nutrition at the University of Florida and now serves as a nutrition consultant for several sports teams and athletes from U.S. Soccer, Major League Baseball, and the World Tennis Association. She can be reached at: [email protected].

When many of today’s top coaches and athletic trainers were in college, deciding what athletes would drink was easy—there really was no choice at all. Drinking anything during practice was often seen as a sign of weakness, and if any liquid was available during games, it was water.

Now, athletic trainers can choose from a dizzying array of sports drinks and recovery drinks in a seemingly endless variety of types and flavors. Athletes are bombarded with advertisements touting one drink over another and may be more influenced by flashy marketing than by hard science.

In this article we’ll look at what’s in sports drinks and recovery drinks and help you pick the best ones for your athletes. In most cases this means taking a closer look at the back label than the front, since you’ll be searching for the right mix of ingredients in the right amounts to meet your athletes’ needs.

The primary reason for using a sports or recovery drink can usually be classified into one or more of four categories: improving hydration, enhancing performance, optimizing recovery, and adding weight or lean mass. There can be a great deal of overlap between these goals—proper hydration improves performance, carbohydrates help improve performance and speed recovery, and protein can aid in recovery and weight gain. The key is having your goals drive the choice of beverage.

When weighing your options, keep in mind that even the most well-formulated drink has no value if athletes won’t drink it. Fortunately, the wide variety of flavors available means you should be able to find one to fit any athlete’s palate. However, taste preferences often change with intense activity, so it is critical that athletes train with the beverages they plan to use when competing.

Also, athletes respond to and tolerate beverages in different ways. So be prepared to tailor your offerings to individual needs.

INSIDE SPORTS DRINKS

Sports drinks are commonly used before, during, and after practices and competitions to help athletes stay properly hydrated. This can improve performance by reducing fatigue while protecting against dehydration and heat-related injury. The most basic source of hydration is water, but sports drinks offer additional ingredients that aid in hydration while also providing other benefits.

Each drink uses a different mix of ingredients, many of which are examined below. First, decide what you want to get from a sport drink, then find the one with the ingredients that best fit your athletes’ goals.

Carbohydrates: One of the biggest advantages sports drinks have over water is carbohydrates. Research has repeatedly shown that carbohydrates consumed before and during exercise can improve performance in endurance activity lasting more than an hour or in stop-and-go sports that have intermittent periods of high-intensity exercise.

Athletes involved in purely anaerobic sports, strength training, or low-intensity exercise for less than an hour can usually use plain water to hydrate, as long as they drink enough. Although sports drinks are not very high in calories, they can add up in athletes who don’t burn them off through activity.

When exercising more than one hour, to ensure the right level of carbohydrates, athletes are encouraged to consume about 30 grams of carbohydrates one to two hours prior to exercise, preferably in liquid form. This is about the amount found in a 16-ounce bottle of most sports drinks. Once they start their activity, athletes should consume 30 to 60 grams of carbohydrates per hour. Since sports drinks should be between six and eight percent carbohydrate—or about 15 grams of carbohydrate per eight-ounce serving—this will typically equal 16 to 32 ounces of a sports drink.

Sports drinks with more than eight percent carbohydrate should be avoided because the increased carbs can interfere with fluid absorption and cause gastric upset. Those with less than six percent carbohydrate do not optimize energy delivery to muscle.

You also want to look for drinks that use a combination of different sugars, such as sucrose, fructose, and glucose. When used alone, fructose and othet single sugars can cause gastric distress, including bloating and diarrhea.

Specifically designed to promote rapid fluid and cabrohydrate absorption, classic sports drinks have a high glycemic index, which means they provide immediate energy during exercise. Some manufacturers use non-traditional carbohydrate sources, such as rice or maltodextrin, to create drinks with a lower glycemic index aimed at endurance athletes. These manufacturers claim that the slower rise in blood sugar provided by lower glycemic index sources better meets the demands of endurance and ultra-endurance exercise.

Research with athletes in actual exercise situations has not confirmed these claims. Furthermore, there are not complete data about how well athletes tolerate these more complex carbohydrate sources. As long as athletes begin exercise with ample carbohydrate stores and take in sports drinks at consistent intervals during exercise, energy will remain available throughout the activity.

Sodium: Sports drinks almost always include electrolytes to help replace those lost through sweat, mainly sodium. Most classic sports drinks have between 70 and 120 mg of sodium per eight-ounce serving, which matches typical sodium sweat loss. Sodium also promotes optimal hydration by making the body like a “sponge” to hold onto water; triggering the thirst mechanism that stimulates further drinking; and, for some athletes, improving the taste, which encourages consumption.

Some sports drinks designed specifically for endurance athletes contain higher levels of sodium, typically 200 to 300 mg per eight ounces, since sodium losses via sweat can be more extreme in endurance activities. These drinks are appropriate for athletes: exercising or competing for more than two hours; exercising in extreme heat; who have high sweat sodium rates (indicated by a salty film on their face or jersey after working out); or who have muscle cramping known to be related to sodium imbalance. Athletes not in these categories should stick with standard sports drinks since consuming more sodium than is lost through sweat can cause dehydration and muscle cramping.

Protein: Adding protein to sports drinks is an increasingly popular trend. The theory is that added protein will help stimulate insulin secretion, thereby enhancing carbohydrate uptake and utilization, which would theoretically slow fatigue in endurance exercise. Manufacturers of sports drinks containing protein claim they can also minimize post-exercise muscle damage.

The research into using protein this way is mixed. Several studies have not supported claims of decreased fatigue and muscle damage, and some that showed a performance benefit have been criticized for their design. Hopefully, more data will be available in the near future, as this is certainly an area of interest to many athletic trainers.

Proponents of protein-containing sports drinks recommend a 4:1 ratio of carbohydrates to protein. This, for example, would mean 16 grams of carbohydrates for every four grams of protein. That works out to two grams of protein per eight-ounce serving.

Athletic trainers should consider three potential issues before using protein-containing sports drinks. First, protein slows gastric emptying, which could mean bloating, gas, diarrhea, or similar discomfort during exercise. Second, it can also interfere with fluid absorption, a main reason for using sports beverages. Third, adding protein to sports drinks alters the taste. Some athletes find the taste very chalky and unpalatable during exercise.

Since the jury is still out on whether sports drinks with protein may enhance performance, athletes should avoid using these drinks if gastric issues or taste interferes with beverage consumption. The risk of decreasing hydration far outweighs the potential performance-enhancing benefits. Plus, drinks with protein may run afoul of NCAA supplement-distribution rules depending on their exact make-up or protein level.

Amino acids: There is some research showing that branched-chain amino acids and other individual amino acids (glutamine and leucine, for example) consumed on a daily basis, although not necessarily while exercising, can delay fatigue in endurance exercise. Athletes who hear about this potential link may want to use sports drinks with added amino acids for this reason. However, these drinks typically contain a much lower quantity of amino acids than the level used in research and are unlikely to have the same effect. Plus, the addition of amino acids might make it impermissible for schools to provide these beverages to their athletes under NCAA supplement-distribution rules.

Magnesium, Calcium, and Potassium: Found in many sports drinks, these minerals are lost in sweat, but generally in minimal amounts. Some sports medical professionals have linked deficiencies of these elements to muscle cramping, but the links have not been supported by research. While athletes can get small amounts of magnesium, calcium, and potassium from sports drinks, the primary source should be their regular diet—through fruits, juices, vegetables, nuts, milk or other dairy, and fortified foods such as cereals.

Other vitamins and minerals: More and more sports drinks are adding B vitamins, which play a role in energy usage, and antioxidants (Vitamin C, Vitamin E, and selenium), which may help combat muscle damage. However, there is no evidence to suggest that consuming these during exercise benefits performance or hydration. Rather than looking for these in a sports drink, ensure that athletes’ overall diets meet vitamin and mineral needs, or supplement with a basic multivitamin.

Caffeine: Although caffeine has recently been added to some sports drinks, these should not be confused with “energy drinks,” which usually contain herbs and other stimulants. Several studies have shown that 200-300 mg of caffeine (equivalent to two cups of coffee) consumed prior to exercise may improve performance. Note that one serving of these caffeine-containing drinks commonly contains less than 50 mg of caffeine. Thus, athletes would have to drink a high volume of these fluids to experience any benefit.

Although recent research has refuted the belief that caffeine is a diuretic, we know it does contribute to increased urine output, and thus could impact hydration status. Any athlete who uses a sports drink with caffeine should enter training or competition especially well-hydrated and be sure to drink enough fluids throughout the activity. I would not recommend caffeine-containing sports drinks before, during, or after activity for any athlete exercising in extremely hot conditions.

It’s also important to consider that individuals have different responses to caffeine. Side effects can include headache, jitters, nervousness, a racing heartbeat, GI upset, and diarrhea. These side effects may be enhanced by adrenaline during competition times.

Note that caffeine at high concentration levels is banned by the NCAA and other sports-governing bodies. It is unlikely for an athlete to reach banned levels through caffeine-containing sports drinks, but other beverages, dietary supplements, and medications contain caffeine and additional stimulants. The combination of these products and caffeinated sports drinks could cause problematic caffeine levels.

INSIDE RECOVERY DRINKS

In years past, recovery drinks were largely an ad hoc product, with each school using its own brew of ingredients. An NFL strength and conditioning coach remembers his first graduate assistant position where one of his primary responsibilities was making recovery shakes for players to drink after weightlifting sessions, using a specific protein powder prescribed by the head strength coach. He tried an endless variety of ingredients, but the shakes tasted absolutely awful and players would do anything to avoid drinking them: Some even brought an extra pair of shoes to dump their shakes into.

Now, recovery drinks are a mainstream product. Their taste and texture are designed to appeal to athletes, not turn them away. And their contents go well beyond the protein mixes of days gone by. As a result, athletic trainers and strength coaches need to determine what they want from a recovery drink and find the one that best fits their needs.

Recovery drinks are generally designed for athletes to use after training or competing at an intense level for more than one hour. But they can also be used in other ways. Some use them when illness or injury precludes regular meals, and athletes who can’t tolerate solid food before a game use them as a pre-competition meal. Others take them between multiple events on the same day or as between-meal snacks to gain weight.

Be aware that NCAA rules limit the content of drinks that schools are allowed to supply to their athletes. Carbohydrate/electrolyte drinks may be provided, but the addition of protein, amino acids, or other substances may make it impermissible for a school to provide a drink, or in some cases, for an athlete to consume it.

Protein: The main ingredient in many recovery drinks is protein, which supports muscle growth, repair, and strength development. The protein can come from a wide variety of sources, including milk (casein and whey), soy, and eggs. Drinks containing milk products can cause gastric problems, especially for lactose-intolerant athletes. Look for drinks containing at least 10 grams of protein—from a source the athlete can tolerate—especially when the product is for use following anaerobic or strength exercise. Some drinks also include individual amino acids (e.g., glutamine or leucine) which are marketed as further enhancing recovery and muscle growth, but these effects have not been confirmed by research.

Carbohydrates: A mainstay of sports drinks, carbohydrates also have a role in recovery since they help replenish energy stores depleted during exercise. Carbohydrates should come from both high-glycemic and low-glycemic sources. The high-glycemic sources promote glycogen resynthesis, which can begin immediately when the right sugars are available, while lower-glycemic carbs can help restore energy over time. These drinks should have at least 40 grams of carbohydrates, and as much as 60 to 80 grams for endurance athletes.

Beverages vary in sugar content, but keep in mind that products made with milk contain milk sugar (lactose), which is a natural sugar and not an added sugar. Other products are sweetened with glucose, sucrose, fructose, and even high fructose corn syrup.

Vitamins and Minerals: Most recovery drinks contain substantial amounts of vitamins and minerals, with calcium and iron usually leading the way. Antioxidants such as Vitamins C and E are often used because of their potential role in limiting muscle soreness and supporting recovery. B-vitamins, zinc, and Vitamin A are included because they are critical components of energy utilization and muscle-building.

Drinks containing vitamins and minerals can boost overall daily intake in key areas where athletes are commonly deficient, such as calcium, iron, zinc, and antioxidants. However, there is no additional benefit from consuming these right after exercise.

Muscle-building ingredients: Some manufacturers include supplements such as creatine, DHEA, tribulus, carnitine, and vanadium, to market their product’s ability to promote muscle growth. Most recovery drinks contain minimal amounts of these ingredients, if any, and thus are likely below any effective dose level. Athletes should be reminded that products containing dietary supplements or herbs are not closely regulated and carry the risk of impurity and contamination.

Milk: Chocolate milk has recently been touted as a good recovery beverage for athletes. It is similar in calories, macronutrients, and micronutrients to many recovery beverages—eight ounces of reduced fat chocolate milk has 130 calories, eight grams of protein, 24 grams of carbohydrates, two grams of fat, and 300 milligrams of calcium. Chocolate milk is preferred over white milk since the high-glycemic sugar in the chocolate helps with immediate glycogen resynthesis. Of course, chocolate milk does contain lactose, which some athletes will be unable to tolerate, particularly if their GI system grows more sensitive with exercise.

Limited research is available on the effectiveness of chocolate milk in supporting muscle recovery. One study at Indiana University found that chocolate milk was similar to a sports drink in supporting athletes’ recovery between two exercise bouts. Further research on the usefulness of chocolate milk for exercise recovery will be beneficial.

Chocolate milk does have the advantage of being fairly inexpensive, familiar to athletes, and easy to purchase. Some athletes who are not comfortable using dietary supplements would be comfortable using a whole food like milk. And, like all traditional recovery beverages, it is useful for athletes whose appetite is suppressed following activity.

On the other hand, unlike sports and recovery drinks that can be stored at room temperature, milk is highly perishable and must remain refrigerated. I will never forget the look on an athletic trainer’s face when a swim coach and I decided we’d like to begin using chocolate milk as a recovery beverage for some members of the swim team. My thought, of course, was about the nutrition. Her thought was where to store and refrigerate enough containers of milk for 40 people to use for twice-daily workouts—more than 450 containers per week. What would she do if they weren’t all used up at the end of the week? How would she chill them on the pool deck?

We ultimately used a dining hall refrigerator in a storage closet under the pool to store individual-sized milk containers, which we re-ordered every five days. The containers were transferred poolside in coolers with lots of ice and restocked each hour.

In summary, sports drinks and recovery beverages can play an important role in athletes’ training, performance, and overall health. Take advantage of the opportunity to educate and guide athletes you work with toward their winning drink combination.

Sidebar: Calorie Counters

Many weight-conscious athletes complain that sports drinks have “too many calories” or “too much carbs” and are reluctant to use them. It’s up to athletic trainers to promote good hydration even when faced with these complaints. Tell athletes that carbohydrates consumed during exercise are used directly as fuel for performance. The analogy of gas fueling a car works well with some athletes.

Another recommendation for calorie-phobic athletes is to prioritize sports drink calories, since they can impact performance and safety so significantly. These athletes could reduce calories consumed in a meal or snack outside of exercise to allow for sports drink calories while remaining within their total calorie goals.

For example, 16 ounces of a typical sports drink (the minimum amount recommended for one hour of exercise) contains 120 calories. This is about the same as 1/3 muffin, 1/3 cup of rice, mayo on a sandwich, or one can of soda. A standard recovery drink has about the same number of calories as one peanut 
butter and jelly sandwich, one slice of thick-crust pepperoni pizza, three homemade chocolate chip cookies, or one small Caesar salad.

Calorie-conscious athletes may also make the mistake of choosing low-calorie or no-calorie fitness beverages, which have fewer sugars—and thus fewer calories and carbs—than most sports drinks. While these beverages do help with overall hydration when consumed in adequate amounts, they are not an appropriate substitute for sports drinks because they lack sufficient carbohydrates and, in many cases, electrolytes.

Fitness beverages can play a role in athletes’ diets when they are used to supplement or replace water intake. Athletes who don’t like water may hydrate better with a flavored beverage. Gymnasts, golfers, and baseball and softball players I have worked with enjoy drinking fitness beverages and notice benefits of improved hydration, since they drink more of these than they did water.

Calorie-conscious athletes should be warned against diluting their sports and recovery drinks. Diluting these drinks can lower the carbohydrate, electrolyte, and other nutrient content beneath the formulated levels designed to match sweat loss and optimize fluid and overall nutrient absorption.

Sidebar: Caught in the Crossfire

The topic of which beverages we should and shouldn’t be drinking received wide attention recently when a group of well-known researchers established the Beverage Guidance System published in the American Journal of Clinical Nutrition. America’s obesity epidemic was cited as the driving force behind the recommendations—it has been reported that up to 30 percent of our calories currently come from beverages. The researchers recommended getting only 10 to 14 percent of our calories from beverages, a decrease that would likely require a significant drop in consumption of sweetened beverages.

Specifically, they touted drinking more water. If someone desires a more varied beverage selection, he or she should select from tea and coffee first, followed by skim and low fat milk, and non-caloric drinks (like diet soda or flavored waters). Fruit juices, even 100 percent fruit juices, should be limited to less than eight ounces per day, while sodas and sports drinks should be used “sparingly except by endurance athletes because these beverages provide calories.”

While these guidelines have merit and offer benefits for much of the general population, I have two major concerns for athletes who may read or hear these recommendations. First, any message that recommends cutting back on beverage consumption can confuse athletes who are constantly hounded by sports medicine professionals preaching good hydration habits, following them around with water bottles, and making them check the color of their urine. Research has shown that many athletes start training sessions in sub-optimal hydration status, rarely drink enough to match fluid loss during exercise, and follow poor recovery nutrition and hydration practices.

With athlete safety our priority and the consequences of dehydration and heat illness so severe, we need to continue promoting adequate fluid consumption, even if that means sometimes drinking drastically more than the 98 ounces of fluid recommended in the guidelines. And the recommendation to use beverages with added sugar calories sparingly could be misleading for athletes who are looking to enhance performance or improve their recovery from exercise.