Improvements in the offseason are key to beating your competition

Gains are made when the season ends and the real work begins . These football offseason drills will help you make an impact on the field next season.


Sticking to your goals in 2015

Whether it is a New Year’s resolution or a general fitness goal, it can be hard to stay on track. SVSP Sports Psychologist, Dr. Chris Carr, explains why we often fall short and what we can do to set more realistic goals and keep ourselves motivated to succeed:


Goodness Gracious, Great Balls of Energy!

SVSP’s resident celebrity chef Lindsay Langford shows you how to make some little balls of energy. All you need are eight ingredients, a mixing bowl and and a spoon. No oven required! Enjoy these snacks before a practice or a game.


Three simple off-season exercises to improve soccer skills

Jeff Richter, CSCS, USAW, shows you three simple exercises you can do this winter to improve your soccer skills by the first practice next year.



Finals freak-out? Treat it like a big game and optimize your performance.


Finals week can be a very stressful time and as a student-athlete you likely have a lot to balance that week. It is important to take care of yourself both physically and mentally during this time to ensure you are studying efficiently and are able to perform well on your final exams. The following are some tips that can help you manage the stress of the end of the semester:


1. Be organized and create a schedule- this will help you stay on track throughout the week.


2. Create study groups and utilize resources that will help you maximize the time you spend studying.


3. Know yourself and study in ways/environments that allow you to study at your best.


4. Take care of yourself- you need sleep, hydration, and balanced nutrition to fuel your mind.


5. Utilize mental skills (i.e. relaxation techniques, positive self-talk, focus techniques) to help you perform your best and picture success at the end of finals week.

SVSP Nutrition Tip of the Month- Fast Food

Fast food can be nutritious, you just have to find the right items on the menu. In this month’s nutrition tip, SVSP’s Sports Dietitian Lindsay Langford tells you what to eat at a few popular fast food joints.



Sports Psychologist Dr. Chris Carr discusses goal setting

Chris Carr, Ph. D, HSPP talks about goal setting and the difference between process goals and outcome goals.




Be thankful, but don’t be afraid to say, “Thanks, I’m full.”

It’s that time of year when even vegetables get topped with marshmallows. With each year’s holiday season, people are surrounded by numerous calorie-dense food choices. According to The American Council on Exercise, the average adult consumes 3,000 calories at their holiday meal. And that’s one meal, let alone the whole day.


Here are some tips to keep your diet in check during this Thanksgiving from St.Vincent Sport Performance, Lindsay Langford, Sports Dietitian, MS, RD, CSSD:


Build the Rainbow:  When sitting down to a table full of food, be sure to add “color” to your plate. Foods that are rich in color are generally rich in nutrients. From reds to purples, antioxidants, fiber, vitamins and minerals fill these foods to provide high quality fuel. See how many colimagesors your plate can represent.


Drink Up:  Often times, hunger pains are more likely due to dehydration than true hunger. Be sure to drink at least 8oz of water, 30 minutes prior to mealtime to help prevent overeating. During the big meal, skip the sodas, sweet tea and lemonade. These are drinks that contain high volumes of sugar and add a lot of calories, but won’t help you to feel fuller. Stick with water, unsweetened tea, or low fat milk.


Pleasing Protein:  Lean protein sources such as turkey, chicken, or fish can be a great way to please the palate. Protein sources take longer to digest, helping your stomach to have the feeling of fullness. By making ¼ of your plate skinless turkey breast, you will find yourself less tempted by the dessert table.


It is important to realize that food is fueling your performance. Eat well to play well this holiday season. Stay tuned for more Thanksgiving tips as the big day draws near.

MLB pitcher Joe Thatcher’s off-season training at SVSP

MLB lefty Joe Thatcher, a native of Kokomo, Indiana, has been slinging pitches in the majors for over eight seasons. He has recorded 244 strikeouts over his career that has seen stints with the San Diego Padres, Arizona Diamondbacks and Los Angeles Angels of Anaheim.


Thatcher, now a free agent, has been training at St.Vincent Sports Performance for four off-seasons and is continually impressed with the results. “The innovations that go on here are pretty amazing. I leave here in the offseason feeling great and I feel ready every spring training.” With more than 160 games each season, nothing is more important to a pitcher than a training regimen that optimizes performance, prevents injury and supports longevity.

USA Gymnastics Performance Tip of the Month- Advanced Side Planking

Jeff Richter, CSCS, USAW, performance specialist at St.Vincent Sports Performance, demonstrates advanced side planking techniques in this month’s USA Gymnastics Performance Tip of the Month. The side plank is one of the best exercises you can do. It builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.