Tip of the Week: Post Workout Nutrition

Nutrition intake post-exercise is one of the most effective aids in recovery. During exercise, glycogen stores in the body are depleted and must be restored for necessary energy and tissue repair. If these glycogen stores are not replenished, performance the following day at …

Read full blog post Posted on 22/07/2014

Tip of the Week: Training for Strength

If you want to get stronger, more muscular, or more powerful for your sport, you need to spend some time in the weight room. Reduce the risk of injury by correcting imbalances that occur naturally in the body, such as left-right differences, unequal knee …

Read full blog post Posted on 15/07/2014

Tip of the Week: Recovery

Sleep is important for all aspects of life, and has a considerable impact on training. It is recommended that we get at least 8 hours of sleep every night. Always maintain an adequate amount of sleep. Sleep deprivation can lead to increased levels of …

Read full blog post Posted on 08/07/2014

Tip of the Week: Exercising in the Heat

All athletes should go through a summer conditioning program before exercising in the heat. It takes about 10 days for your body to adjust to the temperature. The flash-to-bang theory consists of counting the seconds between the lightning flash and the bang of thunder. …

Read full blog post Posted on 25/06/2014

Tip of the Week: Supplements

While creatine is generally considered to be a safe supplement for helping to achieve strength and muscular gains, there are still some potentially serious side effects for those with certain pre-existing conditions. Please see your doctor before beginning creatine supplementation. Having cramps? Could be …

Read full blog post Posted on 18/06/2014

Tip of the Week: Preventing ACL Injuries

Every athlete should invest some of his/her workout or practice time to ACL injury prevention. While some ACL injuries are unavoidable (such as twisting the knee during a tackle in football), some are also preventable. Adding hip and thigh muscle strengthening, balance training, …

Read full blog post Posted on 11/06/2014

Wilson High School VHSL Physicals Cancelled Today

The VHSL sports physicals that were scheduled for today at Wilson High School have been cancelled. We apologize for any inconvenience. Updated dates will be posted as soon as they are available.

Read full blog post Posted on 09/06/2014

Tip of the Week: DIY Ice Packs

Store bought ice packs can be expensive but these are some easy at home, DIY reusable ice packs: A frozen saturated sponge in a Ziploc bag or 1 part rubbing alcohol to 3 parts water in a Ziploc bag A bag of vegetables, such …

Read full blog post Posted on 22/05/2014

Tip of the Week: Nutrition for Effective Recovery

Consuming carbohydrates within the first 30-45 minutes after activity stimulates muscle protein synthesis and provides immediate energy. Consuming protein will repair tissues and promote muscle growth. Consuming a HIGH carbohydrate, MODERATE protein, and LOW fat meal approximately two hours after exercise is ideal for optimal …

Read full blog post Posted on 15/05/2014

Tip of the Week: Injuries

Concussion return to play should only occur once the athlete is completely symptom free for at least 24 hours and the athlete should be gradually introduced into physical activity. If at any time symptoms reoccur the athlete should cease activity until symptoms are …

Read full blog post Posted on 08/05/2014