Training and Nutrition Tips
RECIPE OF THE MONTH
Zucchini Parmigiana
INGREDIENTS:
1 cup dry bread crumbs
1 cup grated Parmesan cheese
1 clove garlic, minced
1 teaspoon chopped fresh basil
1/2 teaspoon dried oregano
3 large zucchinis, sliced 8 egg whites, divided
3 cups ricotta cheese
1/4 cup fresh parsley, chopped
3 cups tomato sauce
2 cups shredded mozzarella cheese
DIRECTIONS:
1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease a medium baking sheet.
2. In a shallow, medium bowl, mix bread crumbs, Parmesan cheese, garlic, basil, and oregano. Set aside 2/3 cup of the mixture.
3. Place 2 egg whites in a small bowl. Dip zucchini slices in the egg whites, then coat with the bread crumb mixture. Arrange coated slices on the prepared baking sheet, and bake 12 to 15 minutes in the preheated oven, until lightly browned.
4. In a medium bowl, mix ricotta, parsley, and the remaining 6 egg whites.
5. Spread 1/2 the tomato sauce in the bottom of a 9x13 inch baking dish. Layer with 1/2 the zucchini, 1/2 the ricotta mixture, and 1/2 the mozzarella cheese. Repeat layers, and top with remaining bread crumb mixture.
6. Bake 45 minutes in the preheated oven. Serve warm.
ALL RIGHTS RESERVED © 2008 Allrecipes.com Printed from Allrecipes.com 7/28/2008
Types of Speed
By Coach Lenny Carida
Sports speed comes in various forms. It can be applied in a straight line, over
a turn or other rotational movement, through a punch, hit, kick, tackle, throw,
jump, dive or reaction. It can involve the whole body, as in sprinting, or be
unleashed ultimately through a single limb, as with the javelin throw, or tennis
serve. Given these variations, I think it is helpful to define specific 'speed
types'.
Skill speed
This is a controlled speed of movement to gain an advantage in a specific moment. There are times when too much speed is inappropriate. Take an approach to a long jump pit or a golf club in a putting zone of even a quarterback throwing a “touch pass” if he generates too much speed the pass will be ineffective. Controlled speed is developed over years in a technical skill setting with good coaching.
Absolute Speed
There are obviously some activities that demand what I call “flat out speed” or a full expression of speed. Sprinting is the most obvious example. But it is important to note that, as we have covered with the camp participants this summer, when running all out, you must move your limbs as fast as possible, but you must do it in a relaxed manner. The effort involved in “trying too hard” will tighten your muscles and hinder performance. Absolute speed calls for a mastery of technique, plus the ability to relax while the body is performing at maximum intensity. I have found with kids that this is a habit that takes awhile to break as most have never been told or taught to relax while they run and hence have never progressed in this manner.
Endurance speed
Speed training is often neglected by endurance athletes, such as marathon
runners and triathletes. I believe speed is crucial to their success. The faster an athlete is:
1) The easier it will be for them to cruise at slower speeds during training and
competition
2) The more power they will have for hill climbs;
3) The better they will be at surging during a race to burn off the opposition
4) The more they will have in reserve for a killer sprint finish.
For the purposes of these brief examples I will define endurance speed as the
ability to sustain repeated powerful and fast muscular contractions over the course of predominantly aerobic conditions.
Response Speed or Reaction Time
In many sports a participant has to react to an aural or visual cue. This is true for a wrestler when reacting to a referee’s whistle or a hitter in baseball reacting to a pitch or a sprinter reacting to a starting gun or a boxer avoiding a punch. This type of speed training in my estimation is best practiced in the arena of the sport and carried over to the game or match setting. This is the one area that I have seen most volunteer coaches of sport consistently adhere to.
Speed or Power Endurance
Speed endurance can be defined as the ability of the body to perform an
activity at a very fast speed under conditions where a high level of anaerobic
energy production is required. Examples include 800 meter running
and tennis match play involving long rallies. It differs from endurance speed
in that the training methods used to develop it are usually more short-lived
and focus on the anaerobic energy system. Interval training is a key training
method for speed endurance.
Interval training basically divides periods of 'effort' with periods of rest.
Performing 6, 40 meter sprints, with 3 minutes of recovery between efforts is an
example of an interval training session, in this case one that would develop
absolute speed.
If you were in the Hackettstown camp on Tuesday you saw another way to develop power or speed endurance in the station that the coaches picked where the kids were doing 10 kettle bell swings followed by burpees. They progressed form one burpee to ten always followed by 10 KB swings. This is a great power endurance routine that I use with a lot of my combat athletes, but that will improve any athletes’ anaerobic tolerance level.
Acceleration
In order to achieve absolute speed, speed endurance or skill speed, a period of
acceleration is usually required. A sprinter, for example, must leave his blocks
from a crouched start position, a baseball player will perform a crossover step from a static position and accelerate in an attempt to steal a base, while a tennis player must deliver his serve from a stationary base. Developing this
accelerative ability calls for different training methods and practices from
those used for absolute speed and many other speed types. We have spent a good deal of time in the camps this summer explaining and working on acceleration. I have been reviewing some of the photos that were taken randomly throughout both camps and the form of the kids has improved greatly. Not only in their running, but also in the acceleration of an object from point A to point B, most definitely seen when watching the sand bag clean to press that they have learned to perform. Over time this acceleration of power will be their greatest asset.
So there you have it, a general guide to the types of speed that are prevalent in sports and in some cases some basic ways to train for the them. This summer you children have been exposed to quite a few different metabolic training stimuli and techniques in an effort to get them acquainted with the different types of energy systems that they each possess as well as to train them and develop them as athletes, not in a sport specific environment, which in my estimation they are too young for. I hope you enjoyed this information.
