Hard Work, Visualized

SVSP NFL Combine Infographic

With the 2014 NFL Draft just three weeks away, how will Combine and Pro Day performance affect selection? NFL hopefuls often reference their tireless training and hard work, but what does all that hard work actually look like? Take a look at what one group of NFL hopefuls did over the course of a comprehensive six-week training program and how it paid off in testing.



Want to see more training? Check out Jordan Lynch (QB, Northern Illinois), Keith Wenning (QB, Ball State), Jeremy Gallon (WR, Michigan), Erik Lora (WR, Eastern Illinois) and Dez Southward (DB, Wisconsin) in action.

Fuel your Body for a Marathon

It’s Marathon Season in Indiana. The Carmel Marathon, Mini-Marathon and Geist Half are all coming up in the next several weeks. We’ve talked about caring for your body as you train for a distance race before. This blog will focus on fueling your body before, during and after the big race.


Lindsay Langford, MS, RD, CSSD, sports dietician at St.Vincent Sports Performance has plenty of tips on on how you can eat to excel.


Day Before the Race

The morning before your race day, try eating a meal similar to what you want to eat race morning. This helps your body get used to the meal and you’re not shocking your body by feeding it something new before the race. Breakfast should be composed of mostly carbohydrates with a little protein. Some options include bagels with peanut butter or fruit with some yogurt.


Carbo-loading can be a good way to retain energy during the race. However, make sure you don’t exceed your normal caloric intake. The key is replacing some of your proteins and fat with carbohydrates, not adding mounds of pasta and bread on top of your regular meals. For marathons, you can start carbo-loading a couple of days before the race. The traditional spaghetti dinner the night before the race is still a great idea! Sub sandwiches, baked potatoes or sweet potatoes are also good options.


Race Day

Breakfast/Pre-Race – You’ll want to eat breakfast two to three hours before the race and and wash it down with 20 oz of fluid. Just like the day prior, start your day with something carb-heavy with a small amount of protein. Other options besides the ones listed above are bagels with eggs or a bowl of oatmeal. If you’re running in a busy race (with lots of other runners) and you need to get in a corral early, grab a sports drink or a gel to have 20-30 minutes before your start time.


Race – During the race, you’ll lose a lot of water through sweat, so make sure you hydrate early and often. Drink 6-12 oz of fluid every 15-20 minutes. Try swinging by the water stations every mile to regularly get a few ounces of liquid in your body. Starting at the 30-minute mark, consume 30-60 mg of carbohydrates (one to two gels or three to six gummies/blocks) every hour.


After the Race – Once you’ve crossed the finish line – congratulations, by the way! – your focus is replacing the fluids you lost during the race. You can lose from two to five lbs during a marathon or from one to four during a half-marathon. For each pound you lost, drink 16-24 oz of fluid. If it’s an especially hot race, or you’re a heavy sweater, you probably lost more weight and need to re-hydrate properly. Grab a banana or another protein snack on your way back to the car. Your next meal should be protein and carbohydrate heavy, like a sub sandwich or a protein shake and chicken.


Learn more about Lindsay and SVSP’s Performance Nutrition here. If you fuel your body right, it will reward you during the race!


Strong Hips = Run Faster and Jump Higher

Jeff Richter, performance specialist at St.Vincent Sports Performance, says stronger hips lead to higher jumps and faster runs. Our most recent USA Gymnastics Tip of the Month focuses on two loop band exercises that increase hip strength. Add these simple exercises to your routine and you can start jumping higher and running faster with stronger, mode developed gluteal and psoas muscles. The skills this exercises build benefit athletes at all levels.


Composure: Keeping Calm Under Pressure

It is evident throughout sports history that the most successful athletes are those that are able to keep calm and composed in the most anxious moments. Despite the stress and pressure associated with competition, every athlete should understand that he or she can only focus on the things he or she has control over.

Dr. Chris Carr, St.Vincent Sports Performance Sports Performance Psychologist and Coordinator, reminds you that as athletes, there are many distractions that could cause increased anxiety if you choose to attend to it…otherwise you will be focused on your best performance.

Strategies for keeping composed and focused:

  • Practice breathing and relaxing exercises - This will help you to be able to take a deep breath and relax when situations are tense.
  • Use positive self-talk - Focus on positive statements about performance you can control, not the outcome. State to yourself the “cues” that you associate with your best performance one at a time.
  • Have confidence in your abilities - You are the only one that knows how composed you can be.
  • Focus on the moment - The most important play is the one you are doing right now.
  • Love what you do - The smile on your face keeps you composed and focused!

As the stress and pressure builds in competition, remember these strategies for keeping composed and focused and you will succeed!

“If your mind isn’t clouded by unnecessary things, this is the best season of your life.” – Wu-Men, 12th century Chinese Chán master

February Spirit of Sports Honoree: Jesse Smith

For Jesse Smith, sports is in his blood. His family is full of athletes and he boasts a strong competitive spirit. Beyond that, he loves helping people with creativity and service. Jesse learned early that, “you should put in more than you expect to receive,” and he is involved in a number of athletic activities that raise attention and money for area charities. The 5k Family Fun Run he started with his siblings in 2012 has raised close to $10,000 for the Peyton Manning Children’s Hospital at St Vincent. He hopes to increase the give after this April’s event.


Jesse is headed to Butler University this fall after graduating from Carmel High School where he will double major in broadcast journalism and elementary education. He has called 158 games in his high school broadcast career and hopes to continue that professionally. Whether he calls any games at the next level or not, you can bet he will continue impacting lives through athletics for a very long time.


You can nominate someone in your life on our Facebook page.



Best of SVSP Football

The NFL Combine has wrapped up and Pro Days are taking place at colleges and universities around the country. Hard work, determination and knowledge will lead the athletes from the St.Vincent Sports Performance NFL Combine Training Program to their chance at an NFL roster spot.


Watch all the 2014 Combine Confessional videos to see what the athletes have been working on.




Top 4 #SVSPFootball GIFS


1. Former Northern Illinois and Heisman Finalist QB Jordan Lynch stepping back for a pass


Lynch passing

2. Former Ball State QB Keith Wenning tossing a pass




3. Shakir Bell, former Indiana State RB running routes


4. Zane Fakes, former Ball State Cardinal goes out for a pass







Tips to Help Cope with the Emotional and Mental Effects of Injury

While many athletes experience injuries throughout their careers, experiencing injuries is a frustrating process. As an injured athlete, you must understand that you will encounter a normal course of emotional and mental reactions to the injury and the rehabilitation that follows.

Dr. Chris Carr, St.Vincent Sports Performance Psychologist and Coordinator, has provided some ways to help cope with the emotional and mental effects of injury:

  • Approach the Recovery Process as a Form of Training - All athletes know how to train their bodies for optimal performance. See your rehabilitation as a form of training, rather than merely a delay of impediment in your athletic career. Set realistic recovery goals after talking with your trainer and physician, then strive to achieve your goals in the same way you accomplish goals in training.
  • Talk with your Trainers and Physicians - Ask questions about your injury and the recovery process. Remember that once you get answers, much of the recovery is up to you. If it feels too overwhelming or stressful, call Dr. Carr!
  • Keep a Journal – In a separate notebook; keep a record of your own feelings about the recovery process. This journal will help you see yourself go through the various normal stages of grief and loss, and will allow you to change your negative thoughts to more positive and motivated ones. It also helps in your goal-setting process.
  • Utilize Mental Training Skills – Skills such as relaxation training, mental imagery, and self-hypnosis in the recovery process. Talk with Dr. Carr about setting up your own personalized mental plan for injury rehabilitation. This is using the “mind over muscle” focus in rehabilitation.
  • Accurately Report Pain or Discomfort During Rehab - Talk to your trainer about the difference between pain and injury. Sometimes it is scary to bend a joint that has been immobilized; we may feel pain that is, in fact, fear of pain. Learn these differences and understand that by being “tough” and under reporting pain could lead to further injury. Imagery skills are helpful in learning to deal with pain.

Remember — experiencing fear, frustration and/or discomfort is normal and expected while dealing with an injury. Recall Dr. Carr’s advice and mental tips for dealing with all the emotional and mental effects of injury. Dr. Carr and the rest of SVSP staff are always available to help you understand and cope with your injury.

January Spirit of Sport Honoree – Westfield High School Football

Spirit of SportCongratulations to the Westfield High School Football Team – the January Spirit of Sport Honoree!


The Spirit of Sport Awards honor student-athletes, managers, athletic trainers, coaches, administrators and industry leaders off the field who embody SVSP’s Core Values — Service of the Poor, Reverence, Integrity, Wisdom, Creativity and Dedication.


The January Spirit of Sport Award Honoree — the Westfield High School football team — brings those values to life. The team, in addition to being the 2013 IHSAA 5A State Runner-Up , is dedicated to volunteering and improving the community through efforts such as Habitat for Humanity, Henryville tornado cleanup and raising money for relief in Haiti. One fundraising effort this year even sought to aid a player at a rival school and his family after enduring a tragic loss during the season.


This team’s efforts are exactly the type of unsung virtues SVSP is committed to honoring through the Spirit of Sport Awards — those who use sport as a platform to better themselves and their communities.


Learn more about the Westfield Football team’s dedication to serving others.



Nominate a deserving athlete, manager, coach or member of the sports community you know for a Spirit of Sport Award.


SVSP Strength and Conditioning Summit

Instagram SUMMIT FLYERCoaches of all sports and ages are invited to learn techniques they can use NOW from the experts at St.Vincent Sports Performance at the 2014 SVSP Strength and Conditioning Summit. SVSP staff will conduct interactive lectures and hands-on demonstrations to provide sport coaches, strength and conditioning coaches, and athletic trainers techniques that can be implemented in the weight room to improve performance on the field or court.


Join SVSP and Keynote Speaker Duane Carlisle, Director of Purdue Sports Performance, to learn tools that can be implemented immediately with any kind of athlete.


DATE: March, 8, 2014


(8227 Northwest Blvd, Suite 160, Indianapolis, IN 46278

COST: $35


Schedule of Events

8:00 a.m. – 8:10 a.m.            Opening Remarks and Welcome
8:10 a.m. – 8:40 a.m.            Leadership: Modeling the Way
8:40 a.m. – 10:10 a.m.          Keynote Speaker:  Coach Duane Carlisle
10:10 a.m. – 10:30 a.m.        AlterG® Anti-Gravity Treadmill® Demonstration
10:30 a.m. – 12 p.m.            Implementing a Training Model for Rotational & Powerhouse Strength



PowerBooster Training at SVSP

Power Booster LogoIf many of you look outside your window, going for a bike ride doesn’t seem like it would be an enjoyable experience. But thanks to Marian University Cycling and St.Vincent Sports Performance, bikers can participate in intense training year-round.


PowerBoosters is a high-tech indoor riding and coaching program put on by Marian University Cycling for the Indianapolis community, founded by Marian’s head cycling coach Dean Peterson. The advanced indoor multi-rider set-up allows the riders and coach to monitor, via digital screens, individual power (wattage), speed, distance ridden, caloric expenditure, and other metrics.


“The system is designed to simulate road experiences with your own bike – wind, weight draft, road conditions,” says Peterson. “These small group training sessions allow us to systemically train riders into the race season during the winter months.”


Deemed the “wattage cottage,” Marian’s PowerBooster classes are currently taking place and open to new riders at SVSP – Clay Terrace.



PowerBoosters isn’t just for competitive bikers and triathletes. Casual bike riders that enjoy riding around their neighborhood during the summer can still get the fitness benefits of bike riding. Riders are able to train with an individualized training program that caters to their fitness level and overall goals.

Wattage Cottage


A new six-week build up class starts soon at St.Vincent Sports Performance. Visit the PowerBoosters website for class information, FAQ’s and to sign up.