Ōtūmoetai College Journal - Winter Tournament 2024 by otumoetai-college

SPORTS JOURNAL ŌTC SPORT

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 ocials, teammates, coaches, supporters and opponents

- Be punctual to every training session and ﬁxture

- Communicate directly 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 sport at all times

- Support 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

These values should underpin our accepted behaviours in and around school

Our Values

This is who we are, This is what we do

Respect One And All

- What does this look like for us?

Strive For Excellence

- What does this look like for us?

Working Together

- What does this look like for us?

Standing Strong

- What does this look like for us?

What does this look like for us? - Throw some ideas around ﬁrst as a group, this can be 23 words which describe the behaviours around the value or it can be a sentence stating what it means, for example, to ‘Stand Strong’ in your team.

Kia Toka Tu Moana

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 Others

Sleep Like A Champion

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

Pre Match Meals

The pre match meal is simply your last chance to top up before a game or performance, it is not a magic bullet that will undo days of bad eating. Your pre match nutrition should start by eating a well balanced and regular meal in the days leading up to the game, competition, or event.

Key Tip 1 Always choose foods that are familiar to you and you know you will tolerate - never experiment on the days leading up to competition.

Key Tip 2

Key Tip 3

Find a routine that works for you so that you are conﬁdent your nutrition is well controlled on game day.

Keep it low in fat leading up to game day! Added butter, cream and fatty meats can slow digestion and leave you feeling bloated and slow come game day.

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.

Sample Meal: Early Morning Game

Time Options

7:30am Bowl of cereal, 2 slices of toast with jam & a large glass of water

8:30am Pre-Game Snack: Muesli bar or 1 banana & glass of water

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of ﬂavoured milk & 1 banana or Large glass of ﬂavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

Sample Meal: Mid Morning Game

Time Options

7:30-8:30am Baked beans on toast & a glass of water

10:00am ½ tin of creamed rice or 1 banana or small bottle of primo

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of ﬂavoured milk & 1 banana or Large glass of ﬂavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

Sample Meal: Late Morning Game

Time Options

8:00am Baked beans on toast & a glass of water or Porridge & fruit

10:00am 1 small yoghurt & 1 banana or 1 muesli bar & 1 piece of fruit

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of ﬂavoured milk & 1 banana or Large glass of ﬂavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

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? How Much? What to drink?

Performance - Sport - Class

Concentration

Fatigue

Immune System

AM to PM Sip rather than Chug

Exercise - Before - During - After 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.

If you are performing in hot conditions, remember to apply sunscreen, stand/sit in the shade whenever possible, replace lost ﬂuids with a mixture of water and isotonic water (sports drinks).

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?

Identify the habits and activities that help you feel good.

- In bed for 10pm - 8 hrs sleep

- Time with friends

- Read - Music

What would I like to improve to help me stay healthy?

List any areas you would like to improve.

- Prioritise time with family/friend - Allocate time to get H/W completed

- Improved diet

What things might get in the way?

Think about the speciﬁc situations that you are planning for, what obstacles might overﬂow your stress bucket.

- Sports training and exams, assessment or H/W meaning lots of late nights and not enough sleep

What can I do to stop them from getting in the way?

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

Challenge Mindset

We all experience challenges, it takes courage to take dicult but important steps forward, while being willing to experience discomfort.

Do you see this discomfort as a challenge rather than a threat or something to avoid and run away from?

Challenge Mindset Mantra: The Best Things We Do Will Probably Be the Hardest Things We Do!

If we walk towards challenges this means we are willing to face discomfort and fear head on We understand we will need to work hard but we keep walking because we understand this will help us grow. This is resilience.

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 o!

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

Visualisation

Visualisation can be used to create videos in your head of both good and bad moments within sport. Visualise a speciﬁc moment in sport - Imagine yourself performing certain skills perfectly, the feeling of winning a game

Doing this can improve self-conﬁdence, motivation, concentration, and help manage your nerves.

What about when things go wrong?

Another powerful way to use visualisation is to imagine things going wrong and practising a positive way to respond. It helps to have a plan for things that might go wrong so you feel prepared and ready for anything.

If you compete in swimming.

If you compete in a team You might imagine your sport like rugby, you might goggles falling o at the imagine making a mistake start of the race. You could early on in the game and then come up with a plan to rehearsing some positive continue swimming. ways you would respond

PERFORMANCE JOURNAL (1)

DATE:

GAME/COMPETITION:

What things can I be grateful for today? How will I be courageous today?

What values can I focus on today?

JOURNAL Below is your space to write your schedule, the goals to focus on today, visualisation you might do, struggles you’re going through or how you’re feeling You can write anything in this space

Game Day Reﬂections

What went well?

What did I learn?

What actions will I take now, based on what I have learnt from my performance?

RATINGS FOR TODAY

Give yourself a score from 0-10 on the scales below on how well you did in these areas:

PERFORMANCE JOURNAL (2)

DATE:

GAME/COMPETITION:

What things can I be grateful for today? How will I be courageous today?

What values can I focus on today?

What went well?

What went well?

What did I learn?

What actions will I take now, based on what I have learnt from my performance?

RATINGS FOR TODAY

Give yourself a score from 0-10 on the scales below on how well you did in these areas: