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Finish First Goes to Vancouver--Emily's Story--->, FF Insider#86
February 24, 2010
Welcome Back,

Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.

Inside this Issue:

1. Emily's Vancouver 2010 Olympic Experience

2. Emily's Olympic Pics

3. Does Caffeine Improve Athletic Performance?

4. NSCA PA Strength and Conditioning Clinic, April 10, 2010

5. The Finish First Sports Performance 'Total Performance Training for Youth Ice Hockey Clinic', April 24, 2010

6. Motivational Quotes

7. Miscellaneous News

Vancouver 2010: Opportunity of a Lifetime--My Story

By Emily E. Novitsky, BS, CSCS, Finish First Sports Performance Athletic Performance Specialist

The Olympics are a well-known international sporting event. Every country sends their most talented athletes to compete in this international sporting competition to determine who truly is the world’s best and for a chance to earn bragging rights for their victory(ies). As a kid I dreamt of one day attending the Olympics or even one day winning a gold medal for my country. Last week, one of those dreams was fulfilled. I am proud to say that I was blessed with the opportunity to attend my first Olympics in Vancouver last Thursday. My family and I would agree that going to Vancouver was an opportunity of a lifetime that we will never forget.

My adventure started last week when I flew into Seattle, Washington, where my sister currently resides. From there, we traveled North to Vancouver, British Columbia. It was an all day affair for my family; we left late in the morning and arrived in Vancouver two hours later. We were able to park outside the city and take the train into town for all the Olympic festivities. The city of Vancouver is a magnificent place. The people were friendly and it was a clean family fun atmosphere. Although there were thousands of people there in Vancouver, the city itself is so big you could barely tell they were all there. While in Vancouver we were able to visit the Olympic village, Canada Place, Canada Hockey place and other Olympic tourist’s venues. One of the venues that we visited was the amazing Olympic Torch. It is massive structure that is set up next to the river in Vancouver. The sight was absolutely breath-taking to see because that is when it hits you that you are actually at the Olympics!

The event that we attended that night was the Russia versus Slovakia hockey game. The game was played at the Canada Hockey place in the heart of Vancouver. They specifically made this rink for the Olympics--it was a new modern state-of-the-art structure. The Canada Hockey place is the venue for all the men’s hockey games for the entire Olympics. That night there was a sold-out crowd and there were probably over 10,000 fans in attendance. The atmosphere inside and outside the arena was unbelievable. We were only 6 rows back from the glass which provided for a close-up view of a first class show--an amazing hockey game that will be remembered for ages. The ambiance of the game and the surrounding fans is almost too difficult to put into words. Among the spectators there were diehard fans that traveled thousands of miles to cheer on their team and country. I thought we traveled far to get to the game but there were fans from Australia, Germany, China, Slovakia, and Russia just to name a few countries. As the game came to the end I realized that the memories I have of that entire day will be with me for an eternity. I am happy that I was able to attend this once in a lifetime event.

I want to thank you all for letting me share this wonderful experience with you. I would encourage you to watch the Olympics to cheer on your favorite country. On that note I would also like to persuade you to attend an amazing event such as the Olympics, you will not regret it. Go team USA!!

Does Caffeine Improve Athletic Performance?

By Coach J. Hoy, MS, CSCS, PES, NASE Cert., USAW, Jump Stretch, Inc. Certified

The International society of sports nutrition recently posted a position stand on caffeine and performance. (Erica Goldstein , Tim Ziegenfuss , Doug Kalman , Richard Kreider , Bill Campbell , Colin Wilborn , Lem Taylor , Darryn Willougbhy , Jeff Stout , B SUE Graves , Robert Wildman , John L Ivy , Marie Spano , Abbie E Smith and Jose Antonio; Journal of the International Society of Sports Nutrition 2010, 7:5doi:10.1186/1550-2783-7-5)

Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points:

1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages ( [greater than or equal to] 9 mg/kg). This means that low-to-moderate dosages have the same positive effect as higher dosages, meaning that it is not necessary to consume higher dosages. Before consuming any caffeine for performance enhancement purposes, please consult with your strength coach to ensure compliance with substance policies.

2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. This means that the “non-hydrous” forms of caffeine have a greater effect than liquid forms such as coffee. So, powders and pills (such as green tea extract, etc) would be more beneficial for performance than coffee.

3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. Pretty simple here—too much caffeine and you won’t sleep.

4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. Caffeine produces a positive training effect when training for maximal endurance exercise. I would have to see the study on this to give any recommendations as to what specific type of endurance exercise would benefit the most. So, for now, it’s just gonna be a general statement.

5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, which is categorized by intermittent activity within a period of prolonged duration. This one is also pretty self-explanatory, and since I work with a lot of hockey players, I’d like to add hockey to this list as well.

6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. There’s currently not enough research to provide an scientifically backed decision regarding caffeine’s affect on strength and power performance.

7.) The scientific literature does not support caffeine-induced dieresis during exercise, or any harmful change in fluid balance that would negatively affect performance. This one means that the research doesn’t show that caffeine consumption causes or is linked to dieresis or dehydration during performance. I’m not sure if the research here was done using coffee, caffeine pills, or powders.

If you have any questions about caffeine and performance in your sport or training, please fill out the form on the href="">Contact Us page or call Emily or Jeremy at 412-787-5070.

NSCA PA Strength and Conditioning Clinic 2010

On April 10, 2010, the National Strength and Conditioning Association will be hosting their annual clinic for coaches, trainers, and athletic administrators. The clinic will be in Warren, PA, and will offer classroom presentations and hands-on instructional sessions.

Finish First Sports Performance coach Jeremy Hoy will be presenting again this year at the clinic. He will be doing a hands-on session about alternative training methods such as using sleds and ropes to effectively produce results and help athletes win the battles in competition.

More information can be obtained by contacting Jeremy or for online registration href="">Click Here.

Total Performance Training for Youth and High School Ice Hockey Clinic Spring 2010

The coaching staff at Finish First Sports Performance would like to announce the Total Performance Training for Youth and High School Ice Hockey Clinic, Spring 2010. The event is slated to be held on April 24th, at the Finish First Sports Performance world training headquarters (Pittsburgh, PA, USA). The details about the event are below, and are not set in stone, yet. These details will be finalized in the next 2-3 weeks, including price, time of day, and speakers/clinicians. Space is extremely limited, so if you are interested in attending, please let us know.

Some of the topics to be covered:

• Learn how to correctly prepare during the off-season

• Information specific to hockey players ages 8-18 (age appropriate training)

• Specific evaluations/assessments for detecting imbalances and weaknesses, including self-evaluations and assessments

• Dietary strategies for gaining weight, losing weight,or maintaining weight

• Training for power, speed, strength

• Plyometrics for ice hockey

• Conditioning for ice hockey (bikes vs running vs skating vs slideboard)

• Flexibility for ice hockey (static vs dynamic, when, why, band, partner, etc)

• Exercises for a harder, more accurate shot

• Goalie specific exercises on the slideboard

• Dynamic Vision Training Exercises (track the puck better)

• Samples of how to properly train to get ready for the next season (sample programs)

• Learn about proper nutrition, sleep, performance training, skating, stick-handling, mental focus, leadership, athletic development, etc.

Plus Hands-on demonstrations and experience

This is a must see clinic, and remember--space is extremely limited...we most likely will only have room for 20 people to attend.

If you are a parent or coach looking for the 'How-to's' of off-ice hockey training, then this is the clinic for you!

Youngstown Phantoms USHL Team

Finish First Sports Performance is pleased to announce that we are now the official training provider for the Youngstown Phantoms USHL team. We are looking forward to helping more high quality hockey players develop and work towards achieving their goals. To show your support, please check out the Youngstown Phantoms website, check their schedule, and attend a game!

Youngstown Phantoms

RMU Men's NCAA Division 1 Hockey Team

As many of you have noticed, the RMU Men's NCAA Division 1 Hockey team upset the number #1 ranked University of Miami (Ohio) hockey team a few weeks ago. The RMU men have been able to carry that momentum forward and are improving their play as the playoff/post season draws near. Please show your support for our only local NCAA Division 1 Men's hockey team by attending their upcoming home games--and get a chance to see firsthand what all the buzz is about!

You can see their schedule by visiting the RMU Men's Ice Hockey Team Site.

Finish First Sports Performance is the official training provider for the RMU Men's NCAA Division 1 Hockey Team.

Motivational Quotes

"It's not the work that's hard, it's the discipline."
-- Anonymous

"Discipline is remembering what you want."
-- David Campbell

"No bird soars too high if he soars with his own wings."
-- William Blake

"It is time for us all to stand and cheer for the doer, the achiever — the one who recognizes the challenge and does something about it."
-- Vince Lombardi

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

For Finish First Insider backissues #1 - 29, click here

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