Newsletter 1 - Maribyrnong Sports Academy @ Maribyrnong College

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NEW STAFF - SPORT PSYCHOLOGY What is Sport Psychology? Traditionally, an athlete’s level of physical fitness, technical skill, and tactical skill was viewed as the key to their sporting performance and success. Although all of these factors are important, it is now widely accepted that optimal performance is also connected to an athlete’s mental state – and that is where sport psychology can help. Sport psychology focuses on the mental factors that influence an athlete’s performance, satisfaction, enjoyment, and wellbeing. Page 18 Tara Kavanagh Sport Psychologist For those whom I have not yet met, I would like to take this opportunity to introduce myself - my name is Tara Kavanagh and I am the new coordinator of the Sport Psychology Program at Maribyrnong College. Here’s a little background information: I recently completed my Doctorate in Applied Psychology (Sport), and I have 3 years experience out in the field. I have worked with athletes of all ages and standards, predominantly in the sports of tennis, golf, AFL, and athletics. I have also done some travelling with teams as a consultant, and have 11 years experience as a tennis coach. I have thoroughly enjoyed my time at Maribyrnong College to date, and look forward to the year ahead. This term I will be focusing on: (1) meeting all the student-athletes, coaches, and staff of the specialist sport program; (2) individual consultations; (3) analysing learning styles; and (4) time management. What will the 2010 program involve? Tarah Kavanagh will be coordinating the sport psychology program at Maribyrnong College in 2010. The services that will be offered to all athletes and coaches are: •Individual consultations (by appointment) •Psychological assessments and interventions (e.g., learning styles) •Educational workshops/classes (as part of the Athlete Development Program) •Newsletters •Resource library •Observational/field sessions and feedback Contacting the Sports Psychologist If any student-athlete would like an individual sport psychology consultation, please contact Mark Smyth to arrange an appointment time. I am onsite at Maribyrnong College on Monday and Thursday 7.30am-1.00pm. If anyone has any questions or ideas for the Sport Psychology Program, please don’t hesitate to send me an email: tarahkavanagh@me.com. What are some of the specific areas a sport psychologist can help me with? •Mental skills training (i.e., goal setting, imagery, self-talk, and relaxation) •Emotional control (i.e., anxiety, stress, and anger management) •Time management, life balance, and overtraining •Concentration and focus •Positive thinking •Confidence and self-esteem •Motivation •Team building and conflict •Leadership skills •Communication and interpersonal relationships •Competition preparation and routines •Travel skills •Injury rehabilitation •Career planning and transitions •Mental health (i.e., depression) •Crisis and trauma •Grief and loss •Personal conflict •Resilience and coping •Disordered eating •Maintaining healthy behaviours
EATING BEFORE COMPETITION By Louise Falzon; Sports Dietitian; MSC WHAT SHOULD I EAT BEFORE COMPETITION? It is important to ensure that you eat adequate carbohydrate and plenty of fluid in the week before your competition. The meal eaten before should be high in carbohydrate, to help top up your muscle glycogen stores which provide an important source of fuel for your activity. THE NIGHT BEFORE COMPETITION o DINNER – Should be high in starchy carbohydrates, moderate in protein and low in fat • Pasta Bolognese or pasta bake • Chicken or beef stir-fry with noodles • Risotto • Low fat fried rice o DESSERT or SUPPER – Should be high in carbohydrates and low fat to top up fuel stores • Low fat custard and banana • Fruit salad and low fat yoghurt • Low fat fruit crumble and low fat ice-cream • Jelly and two fruits • Rice pudding or creamed rice PRE EVENT MEAL ON THE DAY OF COMPETITION - Should be at least 2.5 – 4 hours before the event (2 hours before at the latest if early morning start) High in carbohydrate, easy to digest, low in fat and food you enjoy o Breakfast pre match meal ideas • High fibre cereal & toast with jam or honey • Plain breakfast cereal with low-fat milk and fruit • Porridge or muesli with low-fat milk and fruit juice • Pancakes/piklets with golden syrup or honey or jam • Toast, English muffins, or crumpets with honey or jam • Baked beans or canned spaghetti on multigrain toast o Lunch pre match meal ideas (can also be leftovers from night before) • Pasta with low-fat tomato-based sauce • Wholemeal rolls or sandwiches with banana and honey • Pita bread wrap or sandwiches with ham or chicken and salad • Low fat fried rice or risotto PRE EVENT SNACK ON THE DAY OF COMPETITION 1.5 hours before the event have a light high carbohydrate snack to top up fuel stores • Jam or honey sandwich • Muesli bar • Banana • Rice crackers or corn thins • Low fat fruit muffin • Dried or fresh fruit Practice eating these meals before heavy training sessions to work out what your stomach can tolerate Louise Falzon Sports Dietitian If you suffer from pre-match nerves or can’t compete with a full stomach, try having nutritious drinks (e.g. Low fat smoothie), fruit juice or liquid meal supplements (e.g. Sustagen Sport, Up n Go Energize, Big M Edge) or eat early and top up with small snacks (bars etc) and drinks closer to the event. Page 19
Page 1 and 2: Maribyrnong College N e w s l e t t
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Newsletter 1 - Maribyrnong Sports Academy @ Maribyrnong College

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