Alvernia Sports Performance

All athletes know the little things matter! Lifting heavy is important, but these small things can help you further maximize your training and give you the competitive edge!

Here, one of our lacrosse players is performing a speed bench. Athletes are asked to load the bar with enough weight to provide some resistance while still allowing for speed, typically around 25-30% of their 1RM. This movement not only helps to increase strength, but power as well. This is just one exercise we use to help our athletes perform at the top of their level!

Sprinting is crucial to many of the sports we have here at Alvernia. With sprinting also comes the risk of injury, specifically hamstring injuries. Here are some intervention tips to help reduce risk of injury!

Source: https://bjsm.bmj.com/content/57/1/4

Many of our athletes traveled to compete during spring break! We want to welcome them back to campus and the best of luck on all of their upcoming games. Your hard work will pay off! Go Golden Wolves!

One thing about all of our athletes is that they always give 100% both in their consistency and effort. This all pays off on the field!

Stress can have a great affect on our bodies, often without us even realizing it. This is why it is so important for athletes to take time for themselves! Enjoy spring break and recharge your minds!

Source: https://ylmsportscience.com/2022/12/14/high-life-stress-may-lessen-the-adaptation-to-resistance-training/

🗣Coaches’ Spotlight🗣

Our sports performance coaches Nick and Jay work hard to help all of the athletes succeed in their sports. Thank you for all that you do!

Although many athletes look to caffeine for a pick me up in the morning it’s important to remember that everything should be done in moderation! Sleep is important for athletes especially with their busy schedules so make sure caffeine is not disturbing it.

Source: https://jcsm.aasm.org/doi/10.5664/jcsm.3170

For this weeks sports team spotlight we have Men's Lacrosse! The team pushes each other consistently in the weightroom to be the best that they can be. During a speed day in their lifting program exercises such a speed bench and chest flys help the team stay in game shape! Good luck to Men's Lacrosse on their upcoming games.

Here is some motivation to get you through this week!

No matter if you are in season or out of season lifting is important! Make sure to make time to get into the weightroom this week and spend some time with the sports performance staff!

As athletes, we focus a lot on the physical aspects of ourselves. Becoming stronger, treatment for any injuries, and recovery after a hard practice are what is at the front of our minds. However, taking care of ourselves mentally can have just as much of an impact as our physical ailments. Here are some suggestions on how to mentally recover!