5 Nutrition Tips Field Hockey Players Should Keep in Mind

To be a successful field hockey player, it’s important to train yourself both physically and mentally, but there’s one important detail that should be the foundation of everything – your nutrition! After all, it’s impossible to reach peak performance when you’re not properly fueling your body.

Here are five tips to keep in mind to help you reach that peak performance goal as a field hockey player.

Start Your Day The Right Way

You know how your parents always say that breakfast is the most important meal of the day? Well, they’re not wrong! It’s important to fuel your body up with healthy food in the morning – it sets you up for the rest of the day.

So that means you shouldn’t just head over to the cabinet and grab some cereal. That has way too much sugar and will fool with your energy levels as the day wears on. Give yourself a good source of protein with something like eggs.

Getting Enough Protein is Important

Speaking of protein, too many players aren’t making sure they’re having enough protein on a day-to-day basis. You’re doing a ton of exercising and training, which means you’re also expending a ton of energy. With all the energy that goes out, it’s important to remember that you should be replacing it consistently, which means you may need more protein than the average person.

It’s Not Just About What, But Also When

It can be a pain sometimes, but planning ahead for your meals actually makes your life easier so you’re not scrambling for anything while also being hungry. Plus, if you have a plan, it’ll be easier to not worry about eating any junk food that could be around.

You should plan to eat something every 3-4 hours, but also 2-3 hours before any kind of training, so it’s worthwhile to plan around whenever that’s happening beforehand.

Give Yourself Time to Recover

Yes, the actual training and practice time is important, but you can’t be going 100 miles per hour all the time – you have to take a breather every once in a while! Along with resting your body and letting muscles heal, it’s important to refuel your body with food that’ll help the process along.

Having some protein and carbs will help you recover whatever activity you participated in, and it’ll help prevent overtraining, too.

This is No Time to Starve!

You’re expending considerable amounts of energy on consistent basis, so making sure you’re eating enough is crucial. It’s also crucial, though, to remember that not all foods are created equally – eating junk food too often isn’t the fuel your body needs for peak performance.

There’s nothing wrong with enjoying a treat – after all, you work hard and deserve one! – just remember that there needs to be a balance

Tackle height in rugby union to be lowered in Championship Cup trial

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The height of a legal tackle in rugby union will be lowered next season in a significant trial designed to make the game safer.

The Rugby Football Union’s second-tier Championship Cup competition will be played under new laws, with the height of a legal tackle below the armpits rather than the line of the shoulders.

It comes after the latest English rugby injury audit revealed a rise in injuries and concussion in the professional game.

It is understood there had been a plan to have the whole of the Championship season played under the new guidelines, but that was not approved by the clubs.

“We believe lowering the height of the tackle will benefit both the ball carrier and the tackler,” RFU professional rugby director Nigel Melville said.

“The Championship Cup provides an opportunity for us to assess the impact of lowering the height of the tackle on the elite adult game.

“It will be a critical part of helping us develop game-wide approaches to concussion and injury reduction.”

Governing body World Rugby has already started a similar trial, with the height of the tackle in the World Rugby Under-20 Trophy moved from “the line of the shoulders to below the nipple line”.

“We applaud the RFU and the Championship Cup clubs for embracing this important trial,” chairman and former England captain Bill Beaumont said.

“The global game is committed to an evidence-based approach to injury prevention. The outcomes from this trial will provide comprehensive data and feedback to inform our continued commitment to further reducing concussion risk in rugby.”

In March, English rugby chiefs produced an eight-point action plan after the annual injury report revealed “significant challenges” for player welfare.

This trial, the first of its kind in the UK, is therefore a response to growing concern about the dangers of rugby union, especially regarding brain injuries and concussion.

Get your player safety kits today!

Rugby World Cup Sevens 2018: New Zealand beat England in final

New Zealand became the first men’s side to win consecutive Rugby World Cup Sevens titles as they beat England 33-12 in the final on Sunday.

The All Blacks took a 14-0 lead in San Francisco as Sione Molia scored two tries, both converted by Kurt Baker.

A Michael Ellery converted try halved the deficit at half-time, before a Joseva Ravouvou score took it to 19-7.

Ruaridh McConnochie hit back for England before Akuila Rokolisoa and Trael Joass secured victory.

Scotland claimed seventh place overall after Jamie Farndale scored two late tries in a 29-24 win over against France, while Ireland secured a 24-14 win over Australia in the Challenge Cup final to finish ninth.

Wales had to settle for their lowest place finish since 2001, coming 11th following a 35-12 win over Canada.

Did the knockout format work?

This year’s tournament saw the traditional round-robin stage scrapped in favour of a single-elimination knockout from the opening round of matches.

Australia were a notable first-round casualty in the men’s draw while England’s women fell at the first hurdle in a surprise defeat by Ireland.

“We’re getting a lot of positive feedback from fans about the drama of knockout,” said World Rugby chief executive Brett Gosper, as 102,000 fans attended the event over the three days of competition.

“It makes each game exciting. It can be brutal for teams, but sport’s brutal.”

England head coach Simon Amor said he was “pleased” with how his players adapted to the new structure, but captain Tom Mitchell claims he is “not totally sold on the new format”.

“There are pros and cons to it but it’s up to World Rugby to keep mixing things up and keep improving the game,” said Mitchell.

Despite retaining the title in the men’s and women’s tournament, New Zealand coach Clark Laidlaw also remains unconvinced.

“As a spectacle I’m sure everyone enjoyed it, but when you’ve got coaches and players’ livelihoods at stake, and the format isn’t quite what we’re paid to do, it’s an interesting question,” said Laidlaw.

5 Health Benefits From Playing Field Hockey

There are plenty of reasons why playing field hockey is awesome, but today, we’re going to focus on why the sport helps keep you healthy.

Not everyone enjoys rigorous exercise, so it’s important to find an activity that you enjoy doing. This way, you won’t be constantly thinking about when you’ll be done with any particular exercise because you’ll be too busy enjoying it!

Field hockey brings a number of health benefits to all those who partake in the sport, but we’ve narrowed things down to the following five.

Improved Breathing

During practice or a field hockey game, you’ll likely be running up and down the field constantly. This consistent use of energy and muscular strength will help develop your cardiovascular system and also get a ton of oxygen through your blood. Having this all happen will help your breathing be even better than what it was before.

Better Coordination and Balance

Every field hockey player is incredible at multi-tasking and at any given point throughout a game, they’ll find themselves in a number of different positions. Being quick to react is a necessary ingredient toward success since you’re expected to pass and receive the ball while on the move.

Not only will you see improvement in your agility and balance, but it’s only a matter of time before your hand-eye coordination gets a boost, too.

Great Cardio!

Remember when we talked about constantly running up and down the field? Well, as it turns out, that’s a pretty good cardio workout! While it feels like you don’t stop running for the entire game, there are moments where you get a short break before getting back on your horse. This is a form of high intensity interval training (HIIT), which is an even better cardio workout that burns more calories.

Builds Your Strength, Too

Just when you think field hockey couldn’t get any better for your body, it also helps you build strength. If we’re being specific, your legs and core benefit quite a bit from this physical activity.

We’re not kidding when we say this is the epitome of a full-body workout. No muscle group will be left behind!

Not Just for Your Body

When you’re first building up your physical endurance to withstand a full field hockey game, everything seems physical. But once you reach a level in which your body can deal with the rigors of a game easily, it then becomes mental.

Instead of trying to will yourself down the field, you’re running and making decisions while also forming strategies to beat the opposition or the defender in front of you. These kinds of skills help athletes everywhere – on the field, in their personal life, and once they get out in the “real world”, their professional life.

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MISTAKES ATHLETES MAKE WHEN GETTING INTO NEW SPORTS

In the spirit of competition and sport, we sometimes forget the risks that come with our chosen activities. Athletes, especially young athletes, often make mistakes when getting into a new sport. In this article, we’ll talk about common mistakes like overexertion, lacking the proper equipment, and disregarding safety precautions.

Take in this information to avoid injuries that could hinder your hobbies or even career aspirations, and pass this on to the other athletes you know and care about. It’s all fun and games until you roll an ankle and get benched the rest of the season. Let’s keep you safe by avoiding the following mistakes:

Overexertion

When getting into a new sport, you might feel the need to “keep up” with the rest of the team no matter where your limits currently stand. But Kansas State University reported that overexertion related injuries account for millions of emergency room visits a year.

Injuries resulting from overexertion, dehydration, and low blood sugar can lead to mild or severe health issues, but they are preventable. To protect yourself from an injury, practice the following preventative measures:

  • Take regular breaks
  • Know your limits, especially if you have existing health conditions
  • Drink plenty of water
  • Eat healthy food and get enough calories in your diet
  • Get eight hours of high-quality sleep every night

If you start to feel fatigued, take a break immediately and contact your doctor if you suspect an injury or illness. There’s a fine line between competition and taking things too far. Don’t get carried away or you could end up in one of those emergency room visits.

Wrong Equipment

One of the common mistakes athletes make when getting into a new sport is not equipping themselves with the right gear. You might think you’ll try out the sport first and then invest in proper gear, but this leaves your body vulnerable to an injury.

The proper gear, in the correct size, is essential to your long-term success as an athlete. The gear is there for a reason: to protect you from injury. Just like you wear your seat belt in the car, always wear the correct gear in any sport you play. Here are some of the items you might want to consider:

  • Protective eyewear
  • Helmets
  • Mouthguards
  • Safety pads
  • Athletic shoes

Also, remember to update your gear if it’s been a few years since you pulled that helmet out of storage. New technology has helped us develop headgear that are more effective at protecting your head and mouthguards that are far more comfortable than past options.

Disregarding Safety

Taking the right safety precautions in dangerous sports, such as surfing or Rugby, could save your life. No matter the sport you choose to pursue, it is essential to know the risks and how you can prevent an injury.

For example, all surfers know the importance of shark safety. They know how to differentiate a shark fin from a dolphin and which sharks are harmless to humans. They also know the safety tips all surfers must remember, like avoiding surfing at dusk or dawn, never swimming alone, avoiding sea lions and other shark food.

Athletes in other sports know the rules of their game too, like the importance of mouthguards in rugby and football. Never jump into a new sport before you know the rules, including safety rules.

Sports are an essential part of life for most people, especially athletes. Unfortunately, these mistakes can sometimes ruin a sport for an athlete’s entire life or could injure them to the point of altering their physical abilities forever. When entering a new sport, ensure to do your research and prepare yourself with knowledge to avoid these common mistakes.