Navigating the mental health landscape in athletics is an ongoing journey that demands clarity, resources, and a commitment to best practices. As the founder of ZAMA Health, a platform dedicated to supporting athlete mental health and wellbeing, I'm deeply invested in understanding and implementing initiatives that prioritize the mental health of student-athletes. Recently, the NCAA released the second edition of its Mental Health Best Practices, which provides comprehensive guidance for athletic departments on how to support student-athlete mental health. The legislation supports compl ..read more

Recent research has shown that when individuals choose their own weights during exercise, they choose 50% lighter weights than they can actually lift.  People tend to self-select loads at roughly 50% of their estimated one-repetition maximum (1RM), which is a predictive measure of the maximum weight a person can lift for a single repetition of a specific movement.  This tendency toward selecting weights significantly below one's true capabilities limits progress and performance. Alternatively, choosing a weight that is too heavy comes with its own risks, which we detail below. li ..read more

For athletes striving for peak performance, the quest for success goes beyond rigorous training and strategic game plans. One often-overlooked key to athletic triumph is quality sleep. Not all athletes know how to best utilize the tools to maintain proper sleep hygiene. This refers to the controllable variables that affect sleep such as sleep environment, nutrition, light, mental health, and naps. In this blog post, we'll explore the intersection of sleep hygiene, athletics, and success. Athletic success is influenced by many different variables but always comes down to the ability to produce ..read more

As sport coaches or athletic department administrators, you're constantly seeking ways to enhance performance and create a winning culture for your teams. In a recent interview with Coach Stephanie Mock, Assistant Athletic Director for Sports Performance at the University of Pittsburgh, Volt Performance Coach and Podcast Host, Tom Smalley delved into the strategies behind merging sports performance and sports science to elevate athlete development and success. Check out some of our top highlights below. The Future at Pitt: Victory Heights The unveiling of Victory Heights, a state-of-the-art at ..read more

Muscle recovery is a critical component of any effective fitness regimen, pivotal in unlocking peak performance and achieving fitness goals. Yet, amidst the fervor of exercise routines, the role of proper nutrition in this process often goes overlooked. Understanding the relationship between post-workout nourishment and muscle repair is not merely advantageous but indispensable for achieving optimal results. In this article, we delve into suggested nutrient-rich foods and their impact on muscle recovery, and empower you to harness their potential for attaining your fitness goals. Your post wor ..read more

The holiday season brings joy, festivities, and, often, distractions that can challenge an athlete’s focus and dedication to training. Coaches, athletes, and trainers face a unique challenge during this time – balancing the celebration of the season with the maintenance of disciplined training routines. Amidst the tempting aromas of holiday feasts and the allure of relaxation, staying focused on training can be an uphill battle. However, with strategic planning and unwavering determination, athletes can not only navigate but also excel during this festive period. Understanding the Challenge T ..read more

In the realm of athletics, the pursuit of excellence is an never-ending odyssey characterized by passion, commitment, and achievements. For student-athletes, the collegiate and high school experience is intricately tied to the identity of being an athlete. But what emerges when the final whistle blows and the final chapter of your competitive career concludes? This blog sheds light on the intimate and complex theme of identity in sports, illuminating the mental health hurdles that often confront retired student-athletes. The Merging of Identity Student-athletes are a distinct breed. Their iden ..read more

We've all heard it before: what goes up must come down. This basic principle doesn't just apply to gravity, but to sports as well. While we're usually focused on acceleration as coaches and athletes, it's time to shed some light on the other side of the equation: deceleration. Acceleration is undoubtedly important for success in sports, but to excel, athletes must also be efficient at slowing down. This is especially true for sports that require changes in direction and quick movements. Change of direction is a perfect example of how deceleration plays a key role in athletic performance. To ..read more

**GUYS: you might want to pay attention to this one! If you’re reading this, chances are that you have women in your life that are important to you or you may coach female athletes at some point in your career. People often debate whether female athletes should be coached differently than male athletes. This article will talk about important physiological differences between females and males that coaches need to take into account when training female athletes. Periods Most females go through puberty between 10-16 years of age. From then on, they have a menstrual cycle, also known as their pe ..read more

How do you know if your athletes are ready to compete?  How do you know if they’re ready to take on the practice or the workout of the day? It’s hard to assume everyone on your team will be ready when it’s time to train or compete, but implementing a Readiness Questionnaire and monitoring results can help with that. Although your athletes may be enduring the same practices and workout regimens, it does not mean their bodies will all respond in the same way.  Each athlete will have a slightly different perceived rate of exertion and they’ll each have their own set of external stresso ..read more