The Ultimate Guide to Performance

THE ULTIMATE GUIDE TO PERFORMANCE


What does performance mean to you?

Is it individual results? Is it achieving your goals? Is it succeeding under pressure? At IMG Academy, it is all of the above. For 35-plus years, IMG Academy has implemented performance training to help thousands of athletes reach their ultimate academic, athletic and personal potential through dedication and preparation.

In this guidebook, you’ll find tips, exercises, facts and other tidbits that are proven to help you improve the following crucial areas: Physical Conditioning, Mental Conditioning, Nutrition, Vision Training, Leadership/Communication, Recruiting Education, Life Skills and Athletic Regeneration.

Much of what you’ll learn is the same tutelage given by IMG Academy specialists to some of the world’s elite athletes and teams, including Maria Sharapova, Andrew McCutchen, Russell Wilson, Amar’e Stoudemire, LaShawn Merritt, U.S. Soccer U-17 National Team and countless others.

As you utilize this guide to help you improve, remember that IMG Academy has camps and training programs available year-round for all ages and ability levels. With a 550-acre campus featuring cutting-edge training and professional-grade facilities, IMG Academy is truly the ultimate destination for performance development.

Now, get back to training.

It’s your time to perform.

WHAT IS PERFORMANCE?

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Table of Contents

01 Physical Conditioning

05 Mental Conditioning

09 Nutrition

13 Vision Training

15 Leadership

17 Recruiting Education

19 Athletic Regeneration

21 FAQs


Physical conditioning no longer means lifting as much as you can to get as big as you can. It’s about working hard, but in an intelligent manner, to maximize the body’s potential for strength, power, speed, agility and flexibility.

Physical conditioning goes far beyond just bench presses, bicep curls and sprints. It means establishing proper firing patterns, activating stabilizers and improving propulsion. By training harder, smarter and with a specific purpose, you can get a distinct advantage over your competitors.

PHYSICAL CONDITIONING

gluteus maximus

trapezius

deltoids

triceps

latissimus dorsi

lateral gastrocnemius

pectoralis major

quadriceps

soleus

biceps

abdominals

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What you should know:

FUNCTIONAL STRENGTH There’s a difference between muscles and strength. For example, the world’s top bodybuilders and their monster muscles couldn’t function properly on the golf course or basketball court. Functional strength, though, allows the body to perform activities more efficiently by including flexibility, muscle endurance, postural control (stability) and neuromuscular firing (reaction/speed).

Functional strength workouts incorporate more than just muscles. General workouts that isolate joints and individual muscle groups positively affect muscle growth, but fail to stimulate joints, ligaments or tendons that help with speed, agility and the ability to quickly change direction.

A product of athletes wanting better performance, not just bigger muscles, functional strength workouts have helped revolutionize current workout trends.

Size vs. strengthThis debate has raged for years. With size comes strength, power and sheer mass. But does size always equal strength and does size always provide an advantage? Honestly, it varies by position and sport. Nearly every sport naturally positions athletes by size (bigger athletes to the power positions and smaller athletes to the speed positions). And younger athletes who are bigger than others tend to succeed early, but could face a dilemma when other athletes mature and become more agile and talented.

With a couple exceptions, the athlete should be less worried about physical stature, and more focused on performance characteristics of their own body like flexibility, muscle endurance, postural control and movement competency.

FREE WEIGHTS VS. WEIGHT MACHINESMany people have individual preferences, but free weights each have their positive and negative aspects.

Free weight positives» Ability to use a variety of equipment

(medicine balls, dumbbells, barbells) allows for exercise variation, which stimulates different planes of movement

» Incorporates a greater range of motion and enhanced stabilization strength

» Creates a full workout with a limited amount of equipment

Free weight negative» Needs specific instruction and

monitoring for full effectiveness

Weight machine positives» Minimal instruction/guidance

necessary, as machines guide you through plane of motion

» Isolates muscles for more demanding muscle gains

Weight machine negatives» Minimally involves muscle stabilizers

because the range of motion is automatic

» Lack of space efficiency makes it difficult to put multiple machines in one area

LOSING WEIGHT & GAINING STRENGTH It is definitely possible to drop pounds in a healthy manner, while adding strength, but a structured plan for success is needed to keep you on course. For nutrition and diet advice, see page 9. For physical conditioning, work with a performance specialist to develop a program that lengthens exercise times and shortens the rest times between them, while utilizing as many full-body exercises as possible.

Also, a conditioning program that challenges the body to work at a combination of long and short distances will help with weight loss.

OVERTRAININGPhysical conditioning is a calculated, detailed and precise form of programming that allows the body to continually reap performance gains over an extended period of time. Volume (how much/how often) and intensity (how hard) help dictate performance status.

The volume and intensity should lead to improved speed, strength, power, athleticism, recovery time, muscular endurance and other positive physical characteristics. However, your body will tell you when it’s being overtrained by showing a loss of strength, weakening immune system, loss of appetite and diminished competitiveness.

Correct programming, nutrition and flexibility will help give the body a better balance to increase performance and health over the long haul.

Strength & Power


Intro: The synergy of the posterior chain (hamstrings, glutes and lumbar-pelvic complex) to produce power and strength is a vital component in many sports. This exercise benefits athletes in virtually every sport.

Position:

1 Place your feet hip width apart, with toes pointing forward and hands just outside of the legs. Bar should be positioned in contact with the shin and should slide right up the body in a straight line. The shin angle should be vertical.

2 Back in a straight line from the head to the hip, shoulder blades back and down, core braced (tighten abs) and ribcage down. Hips slightly higher than a squat.

Movement:

3 Keeping everything braced and locked, push the ground with your heels and outside edges of your feet, with coordinated joint action moving upward, knees pushing out the entire movement, locking the hips at the top. Pelvic position at the start (hinge), stable throughout the movement and finish by tucking the tailbone in.

4 Decelerate the bar keeping the same body adjustments, starting with the pelvic action, everything braced and tight, controlling through the hips all way to the starting position.

The Ultimate Exercise: DEADLIFT

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TOP THREE EXERCISES PER SPORTSPORT EXERCISES MUSCLES TRAINED/BENEFITS

Baseball 1 Clean pull Total body power

2 Landmine rotation Core power and strength

3 Chest-supported row Rear delts, rhomboids, lats, traps

Basketball 1 Snatch and OH squat Total body power and stability strength

2 Glute/ham raise Hams, lower glutes, core stabilizers

3 Mini-hurdle SL hop to stabilization Unilateral hip explosion and deceleration

Football 1 Power clean/push press Glutes, hams, quads, traps, anterior delts

2 Glute/ham raise Hams, lower glutes, core stabilizers

3 Close-grip incline chest press Chest, triceps, ant delts, shoulder stabilizers

Golf 1 MB rotational throw Asymmetrical stabilization, rotational power

2 Chop or lift pattern Cross-body postural strength, glutes, lats

3 DB SL Rovmanian dead lift Hams, adductors, scapula stabilizers

Soccer 1 SL box jump SL power, glutes, hams, quads

2 Physioball (Swiss ball) SL curl Hams, glutes, adductors

3 Platform lunge Glutes, hams, quads, adductors

Tennis 1 Snatch Glutes, hams, quads, traps, ant delts

2 MB rotational OH throws Rotational total body power

3 DB SA row Lats, post delts, scapular stabilizers

Lacrosse 1 Power clean Glutes, hams, quads, traps, ant delts

2 Landmine rotation Core power and strength

3 Keiser push pull Lats, shoulder stabilizers, core stability, pecs, ant delts

MB = Medicine Ball DB = Dumbbell SL = Single Leg SA = Single Arm OH = Overhead

Research each exercise on the Internet for more information on how to execute and the correct form. Prevent injury by starting with a manageable amount of weight to help determine the correct amount to use.

The Ultimate Exercise: DEADLIFT

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In any athletic event, there are controllable and uncontrollable aspects. You can’t control the officials or the weather, for example. You can, though, control your own thoughts and attitude. Here are 8 tips to help you compete with confidence:

1 Research states that most people talk negatively to themselves 77% of the time. Talk to yourself the way you would talk to your own best friend, not your worst enemy.

2 Don’t just learn from losses, truly think about your great victories. To help repeat success, ask yourself questions about that specific event: How did I prepare? Did I do something differently? How can I repeat that mind-set or physical intensity?

3 As Albert Einstein said, “The definition of insanity is doing the same thing over and over again and expecting different results.” If you’re not reaching your goals, change your strategy and work on strengthening different skills to help you succeed.

4 Imagine receiving feedback from two different coaches — one is supportive and offers constructive criticism, while the other is negative and belittling. Which coach would you want? It’s the same thing thinking or talking to yourself. Positive thoughts maintain strong confidence.

5 Ask the right questions after a performance: What did I do well? What did I learn? What will I do better next time?

Keeping the mind in proper working order

MENTAL CONDITIONING


The path to success starts at the beginning — your mental approach. Just as elite athletes from around the world have done for years, by working on improving self-awareness and self-understanding and developing a plan of action for sports and life, you’ll find encouraging changes starting to happen.

While it is easy to think of mental conditioning as fixing problems — loss of concentration, struggling to let go of mistakes, doubt and loss of confidence, for example — massive potential exists to look at the positive sides of your mind to find what makes you and your team successful.

Take this 5-question quiz to help determine how mentally tough you are. Really think about the questions and how you responded during an athletic event, not just how you think you should respond.

1. Before practice and competition, I: A. Always set goals B. Sometimes set goals C. Never set goals

2. Whether I am winning or losing, I: A. Always believe in myself B. Believe in myself only when I’m winning C. Rarely believe in myself and think I’m a failure

3. Distractions during competition and training usually:

A. Don’t bother me B. Sometimes bother me, but I can easily refocus C. Take my focus fully away from my

performance

4. My emotions, thoughts and breathing in competition or training are usually:

A. Something I can control and use to my advantage

B. Inconsistent, but are in my control when I am doing well

C. Not in my control, my breathing is too fast and I have a hard time reacting

5. After training and competition, the self-evaluation of my performance is:

A. Normally accurate about what my strengths and weaknesses were

that day B. Not always accurate, but I can

pick out some key things that I need to improve

C. Never accurate because I don’t ever evaluate my performance

See the answer key on page 7 to find out how mentally tough you are and advice for improving.

Are you MENTALLY

TOUGH?

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6 There is a huge difference between focusing on “outcome” goals (e.g., winning) and “process” goals (e.g., using a routine). Focusing on the outcome can sometimes prove distracting. However, if an athlete can stay focused on the process, their performance should be more consistent and the outcome often takes care of itself.

7 Focus on the “controllables,” like preparation, thoughts and reactions (e.g., breathing). Frustration and anger will only hurt your performance by causing a loss of focus.

8 Successful people do what unsuccessful people aren’t prepared to do. Sometimes it is easier to spend time physically preparing, rather than putting the time and energy into managing thoughts and emotions. Mental traits like confidence, concentration and composure are elements that can be improved. Identify your positives and negatives, and you can start to build a plan of action on how to improve.


BREATHING EXERCISEEvery athlete regardless of sport has gotten frustrated during competition. However, it’s how you control that frustration which makes a difference. To help with anger, frustration or discontent, try this breathing exercise to bring your mind back to center:

» Practice first in a room alone and without interruptions. Find a comfortable position either sitting or lying down, with your arms at your sides.

» Look straight ahead and slowly breathe in through the nose and out of the mouth. Envision that the air is blue (positive) when you inhale and red (negative) as you exhale.

» After a minute or so, slow your breathing down by inhaling deeper and releasing the breath over a longer period of time.

» After another minute or so, breathe in for a count of 5 seconds, hold the breath for 5 seconds and exhale for 5 seconds. Do this 3 times. Remember, blue in and red out.

» Return to normal breathing patterns, but still in through the nose and out through the mouth for 2 more minutes.

» You should feel relaxed and concentrated. Now, the next time you are in a competition and frustration sets in, calm your nerves by taking a couple deep breaths of ice-cold air in and red-hot air out.

SCORING (from quiz on previous page)As are worth 3 points each. Bs are worth 2 points each. Cs are worth 0 points each.

Add up your points for each answer. If your score is:12-15: You are very mentally tough. Keep using your mental toughness to your advantage to stay focused when you compete to help reach your goals.8-11: You are somewhat mentally tough. Keep trying to develop your skills by visualizing success and evaluating your performances after training and competitions.4-7: Work on your mental toughness. Concentrate on your focus, controlling your emotions and setting goals for yourself. 0-3: Uh oh, you need to learn some mental skills. Take some of the advice listed here and research some articles and books on mental toughness to increase your knowledge and mental skills.

Are you MENTALLY

TOUGH?

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HOW PARENTS CAN HELPAfter a game or practice, the first contact an athlete often makes after leaving the team is with their parents. This period of time can be crucial for helping an athlete keep their confidence by knowing they have a support system to back them. Here are 5 tips for parents of athletes:

» When your child ends a practice or game, instead of asking, “How did you play?” or “Did you win?” ask, “What did you do well?” or “What did you learn?”

» Coaches are there to do just that — be a coach. Parents are there to support their child. Let the coach do their job and refrain from publicly criticizing them. If you have an issue, bring it up to the coach privately and in a respectful manner.

» Remember that children model their parents’ actions. Inappropriate behavior like displaying frustration and anger will show your child that it is okay to act in that manner.

» Demanding that your child become No. 1 overnight is unrealistic. Supporting your child’s goal of improving their skills

is realistic.» One negative comment can carry the weight of

10 positive comments. Remember to keep the comments positive, especially after a loss or rough performance.


For any sport, at any age and any level, proper nutrition is vital for optimal performance. By supplying your body with the right nutrients, you’ll not only compete at a higher level, but recover more quickly after practice and competitions.

By eating a proper diet and limiting the amount of junk food consumed, you’re helping keep your body operating at a maximum level and setting a standard for a healthy lifestyle down the road.

NUTRITION

1 Intense training increases free radicals, which can leave you with muscle soreness and affect your immune system — a diet rich in antioxidants (fruits and vegetables are best) is vital for any aspiring athlete.

2 Overdoing multivitamin and mineral supplements can actually cause adverse side effects and cause a decline in performance levels.

3 Dietary supplements used properly can be helpful, but choose carefully and use wisely — up to 30% of products on sale are contaminated due to bad manufacturing and other factors, according to the U.S. Food and Drug Administration. See www.consumerlab.com for supplements that pass quality control tests.

4 The U.S. Anti-Doping Agency and NCAA have strict rules for permitted medications and supplements. Check their respective websites for info on what’s allowed and what can end up causing a failed drug test. For example, some vapor inhalers offered in stores are prohibited by the USADA.

5 Proper hydration is vital, as heat, humidity, uniforms and protective gear, plus intense exercise can increase sweat loss to more than 4 pints per hour.

6 Drinking a protein shake after a workout? Don’t overdo it. Two extra protein shakes a day for 10 days could make you gain 1 pound of body fat rather than muscle.

7 Eat a small granola bar or banana before a workout. Stick with just one shake after workouts to build muscle.

7 FACTS YOU REALLY NEED TO KNOW ABOUT SPORTS NUTRITION

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EATING A PROPER DIETEvery meal should ideally have a proper balance of carbs, protein and fruits/vegetables to fully nourish your body.

date time food or drink consumed amount

Here’s an example of a breakfast, lunch and dinner that would meet the above criteria:» Breakfast: Oatmeal (carbs), greek yogurt (protein)

and 100% fruit juice» Lunch: Sandwich or sub with turkey and cheese

(carbs and protein) and an apple» Dinner: Grilled chicken (protein), brown rice (carbs)

and broccoli

Whole wheat bread, bagels, rolls

Rice

Pasta

Cereal

Oatmeal

Potatoes

Bananas

Trail mix

Granola bars

Lean beef, pork, ham,

lamb, veal

Chicken, turkey

Fish/seafood

Eggs

Beans, peas, lentils

Milk, cheese, greek yogurt

NutsCARBS

PROTEIN

FRUITS & VEGETABLES

It’s not realistic or expected to eat completely healthy for every meal, but the more you stick to the above plan, the healthier you’ll feel and better you’ll perform. If you do have some pizza or a cheeseburger, try to limit it to only once or twice per week.

To help follow the above chart, list EVERYTHING you eat (snacks included) for a few days to give you a better idea of the good and bad aspects of your diet.


POWERING UP ON GAME DAY To prepare for a competition, you should prepare your body by giving it the proper nutrients to not only propel your energy level at the start, but also sustain it throughout the competition. Keep the following tips in mind:» Eat at least 2 hours before the

start» Focus on carbs, such as pasta,

rice, potatoes, bread or cereal» Include a small amount of protein

like lean meat, chicken, fish, eggs or milk/yogurt

» Add some form of vegetables or fruit

» Minimize fats like fried foods, heavy sauces, butter or cream and go light on things like cheese and dressing

Examples of proper pre-competition meals: » Pasta in tomato-based sauce

with lean beef» Grilled chicken with rice and

vegetables» Sweet potato with a small

amount of white fish and a salad

» Small serving of eggs with toast/bagel and 100% fruit juice

You can even follow the meal with a small, carb-rich snack 20 or 30 minutes before the game. These snacks can also help with post-game recovery:» Bananas» 100% fruit juice» Granola bar» Dried fruit with nuts » Pretzels or crackers» Low-fat chocolate milk

SNACKING HEALTHIERNobody eats perfect all of the time and you don’t always have the option of snacking in a healthy manner. Just like with full meals, though, filling your body with junk will only reduce your athletic performance level. Many companies now make snack foods that not only taste good, but are less filled with the grease, salt and sugar that fill cookies, chips and other snacks. Next time you’re at the store or a concession stand and need a quick snack, choose water instead of soda, a granola bar instead of cookies, or trail mix instead of chips.

HYDRATIONSimply put, the harder and longer you exercise, the more hydration your body needs. Add in factors like high altitudes, extreme exertion and high temperatures — all of which accelerate bodily fluid loss — and hydration becomes even more important. So what’s the best way to prepare your body?» Water is key. Depending on your shape and size, the human body consists of

55%–75% water, and it constantly uses water for everything from breathing to helping cool the body. Although your body consumes fluid through food, a general rule to remember is “8x8” — 8 glasses with 8 ounces of water per day.

» A general plan for fluid consumption before exercise: 15–20 ounces 2 hours before, 8 ounces 30 minutes before, 4 ounces for every 15 minutes during exercise and at least 15–20 ounces after exercise.

» Sports drinks do play a role in helping nourish the body. If exercising in extreme heat or for more than 90 minutes, drink at least 8 ounces of a sports drink to help replace lost nutrients.

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VISION/MENTAL TRAINING

Did you know… » Your eyes can move 15 times faster (750 degrees per second) than your neck muscles that help move your entire head

» Visual performance consists of more than having 20/20 eyesight since athletes need many separate visual skills working together

» Vision accounts for more than 65% of all pathways to the brain

» We actually see with our brains, since the visual system interprets visible information to build a representation of the world surrounding us

» Multitasking is a myth. The reality is we are serial processing or task switching and athletic performance requires this skill to be highly developed.

» The brain can change. Our thoughts happen at the speed of light and fire across cells in the brain. The more these cells fire together, they wire together, making the process for these thoughts stronger. Therefore habits occur when we fire together often.

Perhaps the most overlooked and undertrained skill, vision can play a crucial role in athletic success. By training visual skills like peripheral vision, depth perception, speed and span of recognition and hand-eye coordination, you can react more quickly and make better decisions.

With the visual system operating at a high level, you can process greater amounts of information faster and more accurately, resulting in better timing, balance and, ultimately, confidence. Vision should not be overlooked when training for any sport.

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Eye movement Focus on distant objects (again, about 10 feet away, this time with letters, numbers, words or images on them) on your far right and far left and move your focus as quickly as possible between the two. You can also add vertical objects (up and down) and do the same thing. This helps strengthen your ability to adjust and react, which allows for accurate judgments of distance and space.

Scanning and recognition Have someone write every number from 1-100 in random order and in ten rows of ten on a sheet of paper (larger construction paper may be easier to fit all of the numbers). Choose 25 numbers (1–25, 26–50, etc.) and one-by-one find every number in order, pointing out the number when found, while being timed. Try again with a different set of 25 numbers and try to lower the amount of time it takes to find all 25 numbers. This exercise helps your eyes and mind scan and recognize information, therefore strengthening the ability to quickly pick out essential and non-essential pieces of information.

VISION TRAINING APPS » KineticVisionAcuity Free. Helps improve dynamic visual acuity; how well we can detail in motion. Try to identify numbers as a moving cylinder spins in and out of focus.

» Time to Focus: Improves decision-making and concentration skills by stressing scanning and recognition abilities as you look for randomly placed numbers in a grid.

» Squares 2: Requires quick finger movements, visual memory, peripheral awareness and quick reactions as you collect as many black squares as you can while avoiding red squares.

» Ask your child to tell you about any focus or vision-related problems that they experience during competition, such as not seeing a ball clearly or not being aware where the ball was during a particular play. If this is the case, start with a Miles Test (see above) to determine eye dominance and consider seeing an optometrist.

» Children have a tendency to use their whole head to follow the action. Inform your child that eyes can do most of the same work, only faster, which will give them more time to react and, hopefully, find more success.

EYE DOMINANCEDetermining your dominant eye is vital, as it can affect depth perception and sometimes determine if glasses are needed. Studies also show that understanding eye dominance and its correlation to hand dominance can give an athletic advantage. The Miles Test helps find your dominant eye:

» Extend both arms forward and place the hands together to form a small triangle (approximately ½ inch per side) between your thumbs and first knuckle.

» With both eyes open, look through the triangle and center something, such as a doorknob, inside the triangle.

» Close your left eye. If the object remains in view, you are right eye dominant. If your hands appear to move off the object and move to the left, then you are left eye dominant.

» To validate the first test, look through the triangle and center the object again with both eyes open.

» Close your right eye. If the object remains in view, you are left eye dominant. If your hands appear to move off the object and move to the right, then you are right eye dominant.

EXERCISESVisual skills are interrelated and essential for prediction, anticipation and reaction in any sport. Because of that, vision can be evaluated, trained, practiced and, as a result, improved.

Here are some exercises to do on your own to help your concentration, focus and reaction time:

Focus speed Set up an object only 12 inches or so from your face, then focus intently on that object. After a few seconds, move your focus to a faraway object (10 feet or so) and again concentrate for a few seconds. Continue to switch your focus between the near and far objects. This helps train your 6 eye muscles to slowly strengthen as they accommodate and adapt to the different distances in quick succession.


Any successful leader understands how they impact others. The best leaders in sport are aware of their personal presence and body language and are able to close gaps in communication. The best leaders are able to be in the moment, yet keep aware of the big picture. This leads to the authentic leader, someone who others believe in and buy-into. Being able to understand and empathize is crucial to having people feel valued, empowered and able to work together.

LEARNING TO BE A LEADER So you want to be a positive influence on your teammates and help the team accomplish all of its goals. Here are traits of some of the best leaders. How do you stack up?

» Authentic. They lead in a way natural to them. » Collaborative. They recognize the power of the

group. » Flexible. They know how to change a plan and stay

positive. » Empowering. They trust teammates to do their job. » Brave. They can perform under adversity. » Understanding. They don’t blame unnecessarily. » Confident. They believe in their own ability.

AUTHENTIC LEADERSHIP » You may be struggling with understanding what

a good leader looks like. It’s easy to think that a leader is one type of individual when in reality there are many ways to lead, and it won’t be the same for everyone. To better articulate what authentic leadership looks like, consider the following questions:

» What qualities or skills do you express that make you a good leader (in and out of sport)?

» What qualities or skills do you need to develop to become a better leader?

» What motivates you to be a better player and person?

» What obstacles (that you can control) are currently standing in your way?

These are questions we ask all of our athletes in helping them understand what purpose and authentic leadership looks like for them. The answers to the above will help you better understand your innate leadership skills, as well as identifying areas to grow and improve.

WHAT IS YOUR BODY SAYING? » Our body is always telling a story, but do you

know what that story is? Most of us don’t. Yet, what we know about body language is that we are all highly non-verbal communicators, often making judgments about people and situations in mere milliseconds. Think about the message your opponent is giving you before a contest. Do they look confident, focused and ready to play? Or do they look tired, nervous or afraid? Now, what messages are you sending them with your body language?

You don’t need to be an actor to fake confidence. We can train ourselves to hold our body language in powerful and confident positions even when we are afraid and uncertain. And when we do, we begin to send messages of confidence to our brain that in turn make us more confident. So, follow these tips to step up your confident body language.

» Plant your feet shoulder width apart, as if you were standing on a snowboard.

» Drop your arms to the side. » Head up, chest up and roll back the shoulders. » Make strong eye contact.

And just like that you are sending a message of confidence to your opponent, teammates, coaches, and, most importantly, yourself!

LEADERSHIP

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RECRUITING EDUCATION

In an increasingly competitive world, gaining admission to your college of choice requires more help than ever. And the decision should not be taken lightly, as your choice will not only affect the next few years, but your life well beyond the commencement ceremony.

Between choosing the correct fit athletically and/or academically, preparing for entrance exams, finding scholarships and/or financial aid, and applying to your top choices, the process can become overwhelming. Making the right decisions now, though, can shape your entire life.

6 Begin contacting prospective college coaches as early as allowed by the NCAA rules (July 1 between your junior and senior year) to show your interest in playing for them. You should send emails to at least 50 potential coaches.

7 Save any videos of you playing your sport. This may be a college coach’s only chance to watch you perform.

8 Become acquainted with the college coach of your school of interest during the recruiting process. This is the person that can be your guide during the recruiting process.

9 When you embark on a college visit, study the university history, ask good questions, dress appropriately and act professionally.

10 Remember, just because you receive an offer of acceptance from a coach or university, this does not mean you have to attend that university. It just gives you another option, so start the application process early.

ACCEPTANCE TO YOUR COLLEGE OF CHOICE:

10 things you should knowAchieving acceptance into college has become a greater challenge than ever. Here are some tips to help ensure that a university offers admission to you:

1 Starting in 9th grade, your performance is being watched and recorded. Your college admission and athletic position will be determined by your academic and athletic performance. Your standardized exam testing results will also be evaluated.

2 Good grades, impressive standardized test scores and notable athletic achievements still make a powerful impression on admissions offices and coaches at a university.

3 Extracurricular activities help differentiate students with similar attributes. Active participation in school extracurricular groups and, particularly, out-of-school groups, such as charitable organizations, shows that you are willing to make an extra effort.

4 If you want to score well on the SAT/ACT standardized tests, you should prepare with at least 100 hours of practice time.

5 As a starting point, research and formulate a list of colleges that fit your academic, athletic and social parameters. That makes it easier to start the application process.

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Did you know… FACTS ABOUT THE SAT/ACT» All universities require either the

SAT or ACT for entrance and all will accept either test.

» Your score can affect your college acceptance, NCAA eligibility (for athletics) and scholarship money given.

» The average score for the SAT is around 1520. The average for the ACT is approximately 21.2 out of a possible 36.

» You are statistically more likely to improve your score if you guess an answer after eliminating even just one of the five answer choices.

» Students who are weak in English typically score better on the ACT because there is no vocabulary section and the writing section is optional.

» Most elite academic universities require at least two SAT II subject tests.

» There are at least 5,000 words you need to know to be comfortable with the vocabulary portion of the critical reading section of the SAT.

» The math portion of the SAT is limited to algebra I, geometry, functions, logic and interpreting tables.

TIPS FOR TAKING THE SAT/ACTMost people can’t simply step into a room, take the SAT or ACT and expect to receive a score that matches their full ability. Just like practicing for your sport, you can practice taking entrance exams. Keep in mind these tips when preparing for and taking the SAT or ACT:

» Begin preparing for your standardized tests at least one year in advance, with SAT/ACT programs, classes and sample tests. Steady preparation over a long period of time is the only proven method shown to increase your score.

» Take full practice tests in the same time allotted for the actual exam, as time constraints are one of the most difficult factors in earning a good score.

» You are better off limiting yourself to no more than 90 seconds on any question and making your best guess, than you are spending an inordinate amount of time on one question and failing to attempt all questions.

» Take both the SAT and ACT. Each

test is accepted at all schools, but each requires different skill sets.

» If the answer does not “jump out” at you immediately, try eliminating the wrong choices then guessing between the remaining answer choices.

COLLEGE ADMISSION ESSAYSThis portion of the process should not be overlooked, as the essay is another large differentiator when colleges choose who to admit. Here are some tips for making a profound effect with your essay:

» Follow directions. Most colleges have different instructions for their essay format. If it asks you to answer one question with 1,500 words or less, don’t write more thinking that it will look better.

» Stick to the topic. If the essay asks a specific question, don’t ramble about unrelated information.

» Follow a format: Intro (including your thesis or theme of the essay), body (supporting your thesis with facts/background) and conclusion (refer back to the intro and wrap up your thesis).

» Edit, edit, edit. Spelling and/or factual errors are huge red flags.

» Don’t pound the Thesaurus. While it’s important to show that you can write well, overuse of large and unrecognizable words (especially if out of context) will only hurt your essay analysis.

» Write in your own personality. Use traits that are unique to you, and it is more likely that you’ll produce a creative essay that will stand out from others.


DYNAMIC STRETCHING VS. STATIC STRETCHINGFor years, most athletes at all levels have thought of pre-competition stretching as the basic stand-in-place or sit-on-the-ground toe touches. To properly prepare your body, though, much more physical exertion is needed.

The primary focus of a warm-up should be to get the blood flowing, break a sweat and warm the muscles that will provide the speed and power during competition. Athletes should spend a minimum of 15 minutes warming up, with jogging, jumping, leg raises and other mildly strenuous exercises (loosely categorized as dynamic stretching) starting with mild exertion and slowly rising in intensity until you feel as loose as you would midway through a competition.

Static stretching still represents an important piece of injury prevention. Too often, athletes end competitions and do nothing to cool their muscles. Athletes should spend a minimum of 15 minutes “cooling down.” By holding a stretch for all major muscle groups for at least 30 seconds, you’ll better prepare yourself for upcoming training/competition.

ICE VS. HEATSo, you’ve tweaked a muscle (anything with serious visible injury or pain should be treated by a doctor) and need to start the recovery process, but which is better: ice or heat?

ATHLETIC REGENERATION

Following an acute injury (an injury that causes immediate pain, but lasts a short time, like sprains or minor dislocations), only ice should be used for the first 72 hours because of its ability to decrease pain and swelling, while reducing any internal bleeding. You should ice injuries multiple times per day for 15–20 minutes at a time, though never with ice directly touching the skin. Use an ice pack or wrap loose ice in a shirt or towel, if nothing is available. Ice can also help with chronic pain and reducing inflammation.

Heat can help with sore/stiff muscles and joints, as it helps increase elasticity and stimulate blood flow. It’s important, though, to limit the length and intensity of heat. “Moist” heat is the safest and most effective, with a hot towel or store-bought heating pads helping provide an ideal cure for pre-competition body stiffness.

R-I-C-EMost athletes have heard the term “RICE” to address acute injuries, but what does it actually mean and what makes it effective?

Rest After an injury, the athlete wants to rest the injured area. If it is a lower-extremity injury then the athlete may need to use crutches. If it is an upper-extremity injury, the athlete may need to use a sling to help rest the injured area.

Ice See “Ice vs. Heat.”

Compression Following an injury, compressing the injured area will help to keep the swelling down and promote healing by pushing the swelling out of the injured area. Using an ACE bandage is the best way to provide compression, as it is easy to conform to any area or joint and is easily removed without moving the joint a lot. If a fracture is suspected, do not compress the joint with any material, as the athlete should be taken to a medical facility for x-rays as quickly as possible.

Elevation Elevating the injured area is important to help begin the healing process. Elevating the joint or injured area above the level of the heart will help pull the swelling out of the extremities and back towards the body’s trunk.

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Objective: Prepare many of the major muscle groups for activity with 2 basic stretches.

Stretch 1

1. Get into a lunged position, while trying to get both knees at a 90-degree angle.

2. Put your elbow on the floor inside of your front foot. Use your other arm for balance, if needed. Hold for 3 seconds.

3. Grab your front toe and pull it up with light pressure, while straightening out both legs.

4. Repeat with the other leg in front.

Stretch 2

1. Get into a lunged position, with the front knee at a 90-degree angle and the back leg far enough back that you are on your toes. Raise your arm on the back leg side so that the fingertips are over your head and the elbow is behind the shoulder.

2. Raise your arm and reach overhead with your palm to the sky. Be sure to keep your shoulders and hips facing forward and reach as far across your body as you can.

3. Repeat with the other leg in front.

Major muscle groups worked: Hamstrings, Lats, Quads, Obliques, Paraspinals, Calfs, Glutes, Groin

THE ULTIMATESTRETCHES

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What is IMG Academy?IMG Academy is the world’s largest and most advanced multi-sport training and education complex. IMG Academy helps countless youth, adult, collegiate and professional athletes reach their full potential in and out of sport by providing world-class teaching and coaching, tailored programs and professional facilities on a 500-acre campus in Bradenton, Florida. 98% of IMG Academy’s student-athletes matriculate into top universities, with 60% of which typically attending D-I programs. IMG Academy’s campus also serves as the training and competition venue for amateur and professional teams, the host site for a variety of events, and a hub for sports performance research and innovation.

What programs are available?Youth camps are available year-round for our eight sports: baseball, basketball, football, golf, lacrosse, soccer, tennis and track & field/cross country. IMG Academy also offers team training, college/pro training and adult programs. The world-renowned private school is accepting applications.

What type of athletes go to IMG Academy? The most dedicated and passionate. IMG Academy can help athletes of all skill levels, as long as they have the motivation to improve.

Why should an athlete or team train at IMG Academy?To experience the industry’s best coaches, cutting-edge training, professional-grade facilities and a dynamic campus that attracts athletes of all ages from around the world. You may also get a chance to train next to one of the countless professional athletes who use IMG Academy as their training home.

Why should I go to IMG Academy? To experience the industry’s best coaches, cutting-edge training, professional-grade facilities and a dynamic campus that attracts athletes of all ages from around the world. You may also get a chance to train next to one of the countless professional athletes who use IMG Academy as their training home.

How can I learn more? Go to IMGAcademy.com or contact us at 800-872-6425 or [email protected]

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