2016 November (Volume XXVI, No. 8)

At Stillwater, the author advises female athletes to aim for to calories a day, and the males should shoot for 2,800 to 3,500 calories a day.

The PowerUp Sports Nutrition Playbook advises athletes to strive for meals and snacks per day.

After water, the author says that is the second-best hydration option for athletes.

To maximize buy-in, the author stays away from , instead describing to athletes how their food selections will impact their performance and endurance.

According to Josh Robertson, a great speed and agility training program combines the correct speed and agility rest periods and drills distances with correct .

Adam Linens follows a rule that says the more sport-specific a drill is, the the resistance.

One of Andre Bernardi’s favorite drills to stress technique is a with a sled.

To enhance change of direction, Adam Linens emphasizes in the weight room.

The author chose interval workouts as Maleek’s initial interval training method because they were easy to control, adjust, and utilize.

Rather than wear traditional wrestling headgear during partner work, Maleek wore a because it provides full padding.

To start Maleek’s return-to-activity progression, he for 15 minutes several times a day.

Shortly after Maleek’s surgery, he was diagnosed with that the doctor attributed to doing too much too fast.

The authors are hoping to improve lower-extremity outcomes with the data collected at the combines.

Each athlete goes through stations at a Mercy Health Sports Medicine Combine.

To reduce error in testing performance on the athletes’ part, we decided to include the movement and agility drills as part of the combine .

During the pilot, the authors discovered that the and stations took significantly longer than the others, so they increased the number of these stations and the staff at each one to prevent log jams in the future.

Generally, the circuits the author uses consist of to exercises, and athletes complete three to five sets of each circuit.

To compensate for the musculature that internally rotates the shoulders as surfers paddle their boards, the author uses exercises that rotate the shoulders, such as renegade rows without a push-up.

Two of the author’s favorite exercises for building strength in the lower body’s prime movers are and .

The author feels exercises for stabilizing lower-body muscles, such as the abductors and adductors of the upper leg and the gluteus medius, should be done with a , tempo.