Welcome to St. Ignatius Athletics and the Wildcat Strength and Conditoning Program!

Here are a few of the questions I was asked on Saturday at the Athletic Department Parent Meeting.

Q: My son/daughter wants to try out for a Spring/Winter Sport, what can he/she do to prepare?

A: First, I would strongly recommend trying out for a Fall sport that compliments the Spring or Winter sport. For example, many rowers run cross country in the Fall to prepare for the cardiovascuar demands of rowing. Not only is this a good way to "cross train", but it also serves a higher goal of being involved here at school . The Wildcat Readiness Program is another way of "cross training" here on campus to prepare for a Winter or Spring sport. Again, being involved on campus with a cross section of one's classmates and other athletes from different sports is a great way to meet new people and get involved here at SI. Finally, just training in one sport year round has two pitfalls; one is over training, and two is the "eggs in one basket" dilemma. Variety (i.e. cross training) helps an athlete avoid overuse injuries that occur from over training in one plane of motion or pattern of movements. Variety also helps stave off boredom which is a detriment to progress and growth as a person. Athletes who focus on only one sport run the risk of missing out on growth opportunities another sport could offer them. However, multi-sport athletes always have several bases covered. And if in the end, the "first choice" sport doesn't work out, then you will have a fall back plan (which may end up being a whole new "career"). I've seen people who thought they were going to play basketball in high school (for example) who ended up rowing or playing water polo after they didn't make it to the next level in basketball. Keep an open mind, have fun and train smart!

Q: Do you teach sprint technique in the Wildcat Readiness Program?

A: Along with the ABCs (Agility, Balance and Coordination drills that we include daily), we cover sprint technique in all of our workouts. We incorporate the P.A. L. progression (Vern Gambetta method) which emphasizes proper posture, arm action and leg cycling. Not only do we cover linear acceleration, but also lateral movement and change of direction in our running progressions. Field and court athletes will benefit from this work, and track athletes will find this to be a great orientation to the advanced sprint technique they will learn in the track program here at SI in the Spring.

Q: Can girls participate in Strength and Conditioning?

A: Girls can and DO participate in all areas of the Wildcat Strength and Conditioning Program. The girls' volleyball, basketball all have year round programs that include weight training and other forms of conditioning. Many other sports have preseason and inseason training programs. Every sport has some element of conditioning that is included in the regular daily practice plans as well. In addition, many student volunteer coaches in the Wildcat Readiness Program are female athletes taking the time out from their own training to help other female athletes acclimate to the culture of S&C in general and specifically training the Wildcat way.

Q: Can my son/daughter drop in to work out in the weight room on his/her own?

A: The weight rooms are open for individual, "drop in" workouts only if a superviser is present between the hours of 3 and 5 (M-Th) and 2 and 4 (Fri).

I have also included one question that is a big concern for parents of HS Athletes:

Q: What supplements are ok for my son/daughter?

A: I've included several links to articles and websites that I have found to be useful, reliable sources of information as I've researched this question. But before I answer this question, I would like to refer you to the p. 5 and 6 of the SI Parent Athlete Handbook for the policy on Sports Peformance Enchancing Supplements.

PERFORMANCE-ENHANCING SUPPLEMENTS
The Athletic Department opposes the use of performance-enhancing supplements
such as creatine, androstenedione, thermogenics, anabolic steroids, etc. Such prod-
ucts may have a damaging effect on the health of those who use them. Further, any
advantage a student-athlete may derive from the use of such products will likely be
over athletes who do not use them; athletes who are not as willing to take chances
with their health. It is hoped that St. Ignatius athletes will compete hard and reach
their full potential, but they should do it based on their natural, God-given abilities,
without the introduction of foreign substances into their bodies.
If a student-athlete is found to be in possession of a non-prescription performance-
enhancing supplement, it will be confiscated and his/her parents will be informed.
If a student-athlete is found to be in possession of a prescription performance-en-
hancing supplement, i.e., a drug, for which he/she does not have a prescription, or is
using a prescription drug improperly, or is transmitting a prescription drug to another
student, then the student(s) involved will be subject to the Drug and Alcohol Policy.

Legality and ethics aside, my advice to anyone considering supplements (or already taking a supplement) is to take a close look at your diet and eating habits before making a final decision. Keep a"fuel log" to track eating habits over the course of a week or two. Consult your family doctor or dietician familiar with sports related nutrition for adolescent atheltes. Bottom line, my stance is this: most adolescents don't eat enough of the right foods to begin with; the "fuel log" will point out these deficiencies. Try to address these areas with different eating stretegies first. Also, the human body processes natural sources of nutrients first and more efficiently. There is no "magic pill" or "elixir" that will better serve an athlete than good, wholesome food and lots of it!

Here are a few links to further address your question about supplements and other nutritional isues related to adolescent atheltes.

Nutrition for the HS Athlete (power point presentation by Amy Jones, SI counselor and swimming coach along with Tony Calvello)

Nutrition page on the Wildcat Strength and Conditioning web site

International Society of Sports Nutrition
Nutrition for Serious Athletes

Please feel free to contact me if you have any questions regarding your son or daughter's needs as an athlete.

Go 'Cats!

Coach Cal

Tony Calvello, BA, CSCS