SPORTS JOURNAL - S T U D E N T2 0 2 3 / W I N T E R
RACQUET SPORTS BASKETBALL FOOTBALL NETBALL HOCKEY RUGBY
BASKETBALL NETBALL
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This is what we do
All behaviours should be underpinned by the college values of Respect one and all, Strive for excellence, Working together and Standing strong in order for us all to enjoy playing sport, have fun, and take part in healthy competitions.
Respect one and all
- Respect all officials, teammates, coaches, suppor ters and opponents
- Be punctual to every training session and fixture
- Communicate di rectly with my coach if I am unable to attend fixtures or training
Strive for excellence
- Be open and willing to learn
- Commit to every training session, fixture and tournament that I am selected for
- Ensure I wear the apparel that I have been requested to wear
Working together
- Work as hard as I possibly can in everything I do
- Play by the rules of my spor t at all times
- Suppor t those around me through my actions and words
Standing strong
- Represent my school with the utmost pride, dignity, honesty and loyalty
- Be humble in victory and gracious in defeat
- Never give up
Our Values
This is who we are, This is what we do
Respect One And All
- What does this look like for you?
- What does this look like for us?
Strive For Excellence
- What does this look like for you? …………………………………………………………………………
- What does this look like for us? ………………………………………………………………..…………
Working Together
- What does this look like for you? …………………………………………………………………………
- What does this look like for us? ………………………………………………………………..…………
Standing Strong
- What does this look like for you?
- What does this look like for us? ………………………………………………………………..…………
Daily Priorities
Some of our key daily priorities include good sleep, being hydrated, eating well and being physically active for at least 60 minutes.
Other priorities… Be Kind To Yourself, Be Kind To Ot hers
What does this mean?
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How can you do this?
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Sleep 101
Sleep is the key behind recovery, but first it’s important to understand why recovery is so important.
The Adaptive Response
Intensive exercise can cause short term fatigue and tiredness which can lead to poor performance or lack of concentration in class. It takes time to recover, but once this recovery process is completed you will be fitter, stronger or faster than you were before, and sleep plays a huge part in your recovery.
Sleep - Why is it so important?
Sleep quality is just as important as sleep quantity, but as a guide 14-17 yr olds require 8-10 hrs per night and 18+ yr olds, 7-9 hrs. This will vary depending on the individual and training schedule.
It can be useful to regularly monitor sleep quantity and quality to improve self-awareness and build good sleeping habits.
The most useful method is to record the following three questions.
These numbers can and should be recorded. Any concerns can be discussed with your parents, and/or coach, as appropriate. See page ? for your own Sleep Sheet.
Signs of lack of sleep
Sleep deprivation, or lack of sleep, is surprisingly common.
When you get plenty of deep sleep, the body enters a state of repair, muscles fix and build, memories from the day are strengthened. Whereas when sleep deprived, the body fails to repair and recover, muscle repair is blunted, body fat accumulates, and memory is poor
Sleep Hygiene
Nutrition - Eat The Rainbow!
Recovery from exercise will be enhanced if we eat healthy, nutrient rich food and drink immediately after exercise.
A ‘food first’ approach is recommended
You can get everything that you need to recover after exercise from food, for a fraction of the price than supplements. Eat a healthy balanced meal full of colour.
Consuming a carbohydrate and protein rich snack and plenty of fluids as soon as possible after a hard training session or game will help your body recover faster.
Example: Peanut butter sandwich or a banana and a glass of milk
What does your typical day of nutrition look like?
Breakfast ………………………………………………………….
Lunch ………………………………………………………….
Dinner .………………………………………………………….
Snacks .………………………………………………………….
Hydration ………………………………………………………….
Breakfast
A glass of water first thing in the morning is a great way to start the day. Breakfast is then vital to start fueling your body for the day ahead. A good combination of carbohydrates and protein is recommended to give your body what it needs for the start of the day. For example, Oats, Yoghurt & Fruit or Scrambled Egg on Toast.
Lunch
Once again a combination of carbohydrates and protein is key but also look to add good fats such as avocado or nuts, plus fruit and, or vegetables. Don’t forget the fluid - water is king!
Dinner
At the end of the day it’s important to fuel the body for recovery and for tomorrow’s activities You have probably got the message by now, Carbohydrates, proteins and fats, plus your vegetables and, or fruit. Once again, don’t forget the fluid.
Snacks
Snacks can provide a quick fuel burst between meals. They can also be an excellent way to fuel your body 30-60 minutes before training sessions
Hydration
It’s important we drink plenty of fluids throughout the day, especially if we are physically active The quantity and colour of urine we produce will tell us our level of hydration. See chart below.
Why? When?
Performance - Sport - Class
Concentration
Fatigue
Immune System
AM to PM Sip rather than Chug
Exercise - Before - During - After
How Much? What to drink?
Depends - Individual - Climate
8 Glasses Good Habits
Water
Sports Drinks - Electrolyte - Sodium (salt)
- Isotonic
- Retain fluid
Chocolate Milk - Protein
What was the colour when you last went to the toilet? Number ………
What does that tell you?
I’m good / Need water / How am I still going!
During a sports game or time spent being active we will experience weight loss through losing fluids, mainly sweat. It’s important we replace this for recovery and to keep functioning at our best.
Take water to school with you in a drinks bottle, 750ml - 1ltr. Aim to refill this at least once during the day while at school
Water is always the easiest and best option to stay hydrated during the day.
After a hard training session or game/event where lots of fluid has been lost (sweat), look to drink an isotonic sports drink as soon as possible.
Milk contains protein, amino acids (building blocks for recovery - muscles) and good fats. Chocolate milk - drink of champions!
Injury Management
Injury Protocol
- Report ALL injuries to parents and coaches. If you are unsure, ask for help. Follow advice given from medical professionals.
- Do NOT take any medication unless you have your parents permission or they have been prescribed.
- Try not to share your water bottle, keep it clean and topped up.
- If you wear mouthguards, keep it clean and do not share it with anyone.
- Stay hydrated and depending on the injury, follow PRICE and HARM.
Most minor soft tissue (muscle, minor sprains and strains) injuries can be treated at home. For the first two or three days after your injury follow the PRICE injury protocol. If you are unsure, seek help from the school nurse or your doctor/physio.
To help your recovery you should avoid HARM…
Concussion - regardless of the sport, we must rest and recover.
Symptoms: Dazed, Dizzy & Confused. Headache, Feeling sick & Neck pain.
Checking In With Yourself
We have 80,000 thoughts a day - Be Kind To Yourself.
It’s OK to not be OK, it’s important to recognise and act.
What fills your stress bucket? What helps empty your bucket?
We can see mental health as a continuum on a line with emotional well-being at one end and a mental health crisis at the other.
We all sit somewhere on this mental health continuum, and we constantly move up and down in response to our experiences during the day, week or year.
Life can be tough, with school, sport, family and friendships to navigate We all need support to manage stressful experiences.
Self Care Action Plan
What helps me to stay healthy?
What would I like to improve to help me stay healthy?
What things might get in the way?
What can I do to stop them from getting in the way?
Identify the habits and activities that help you feel good.
- In bed for 10pm - 8 hrs sleep
- Time with friends
- Read
- Music
List any areas you would like to improve.
- Prioritise time with family/frien ds
- Allocate time to get H/W completed
- Improved diet
Think about the specific situations that you are planning for, what obstacles might overflow your stress bucket.
- Sports training and school exams, assessment s or H/W meaning lots of late nights and not enough sleep
Considering the obstacles that might come up, think about how you could plan to lessen the risk.
- Plan exam revision early
- Complete H/W at lunch
- Speak to your coach
- Speak to your teachers
Notes: Notes: Notes: Notes:
Be Kind To Yourself
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Challenge Mindset Mantra: The Best Things We Do Will Probably Be t he Hardest Things We Do!
The Rock Remains St eadf ast and Strong
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Goal Setting - If You Aim For Nothing You’ll Hit It Every Time!
The Good - Goals can give you direction and help you stay motivated
- Goals can help build confidence by making you feel like you have a plan
- Goals can help you build confidence when you tick them off!
The Bad - Sometimes becoming so fixed on a goal isn’t healthy. We spend so long and put so much energy into it that when we eventually achieve it we feel empty
- This can often be because we forget about the journey, life becomes about results and nothing else.
- Stay true to you
The Ugly - We live in a world of excessive goal setting
- Everyone is forced to think about being better at everything we do, it's hard to keep up. This can cause many of us to feel upset and disappointed.
- You can then feel like you need to be someplace else, rather than being comfortable on the journey.
Your Goals
Let's start big and work our way down. We can start with an Ultimate Dream Goal, then Goals For This Year, Goals For This Month.
Ultimate Dream Goal Goals For This Year
Goals For This Month
Writing goals down or saying them out loud can often make goals more real and keep you accountable.
The goals you have written down are likely places you want to go, or results, or teams you want to be in, these are often called Outcome Goals. We now need a plan, what are some habits or actions you could take on a regular basis to help you achieve your goal?
Examples:
“Extra left-handing passing practice 4 times per week at 7pm every evening for 10 minutes, for the next month”
“Go to bed at 9:30pm every evening for the next month”
“Take a full 1 ltr water bottle to school everyday, sipping it throughout the day and making sure it’s empty before home time”
“Reading my favourite book for 30 minutes every day before going to bed for the next month”
“Asking my family about their day before dinner everyday for the next 2 weeks”
These small steps or actions are called Process Goals. The aim is to put your energy into the process rather than the outcome.
Goal For This Month
Process Goals - steps to make it happen
Notes -
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Notes -
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