Sporting Excellence Programme 2023

SPORTING EXCELLENCE Programme

2023

EXCELLENCE PROGRAMME

EXCELLENCE PROGRAMME

Camp /Lifestyle An introduction camp will be held over a weekend, where athletes will commence their education on the various topics offered in the Excellence Programme. The initial workshop will concentrate on the six Foundation Principles, namely: 1. Thoughts and Emotions 2. Breathing patterns 3. Hydration 4. Nutrition 5. Movement 6. Sleep To provide a comprehensive understanding of how these principles work in harmony to yield optimal results, an external provider will deliver the sessions. The focus will be on illustrating the interconnectedness and mutual influence of each principle, emphasising the importance of a holistic approach. The primary objective is to empower each individual to realise their full potential in all areas of their lives.

Strength and Conditioning Our Strength and Conditioning (S&C) Programme provides sport-specific strength, conditioning, and injury-prevention programmes to enhance, support and improve students’ participation and performance in sports. Sessions aim to target and develop students’ physical qualities of strength, power, speed, agility, and aerobic fitness. SEP athletes will have access to three SEP-Student only Strength sessions at various times throughout the week, during term time, with the expectation that students attend one to three sessions per week. SEP athletes will also have access to S&C School Holiday Clinics (held every school holiday period- Dec/ Jan (Summer), April (Easter), June/July (Winter) and September) at no additional charge. The sessions will be available in Term Four, 2023: • Monday 7.00am to 8.00am | 3.30pm to 4.30pm • Tuesday 7.00am to 8.00am • Friday 7.00am to 8.00am Testing Regular testing is essential for every athlete as it allows them to assess their strengths, weaknesses, and progress over time. Testing provides valuable insights by showcasing the positive outcomes resulting from their hard work or indicating areas where adjustments may be necessary to achieve desired effects. The programme offers up to three athlete testing sessions, strategically scheduled at the beginning, midpoint, and completion of the programme. These testing sessions serve as critical checkpoints to evaluate athlete progression and identify any areas that require improvement. They provide important feedback to both athletes and coaches, enabling them to track progress, make informed training decisions, and adjust strategies as needed. By analysing the results, athletes can understand their performance trends and set goals for continuous improvement throughout the program. Students will have the opportunity to discuss their testing results with the Head of Athletic Development – Miss Sophie Dodd, to review results and create and/or update performance goals surrounding results.

To participate in the programme there is an annual levy of $500. The programme will run from the beginning of Term Four 2023, to the end of Term Three, 2024. To be considered for acceptance into the programme, parents of students must complete an online registration form. Applications will close on Monday, September 18, 2023. Before applying, we kindly ask that you review the guidelines provided below. Eligibility for programme acceptance is as follows: • Students in Year 7 to Year 12 • Willingness to commit 100% to the programme • Students have participated or been selected to participate at the following level in the past/next 12 months: o An international competition as a member of an official Australian team, squad or School Sport Australia and/or o A National Championship event as a member of an official state team, squad or team and/or o A State Championship event, squad or team Final selection will be at the discretion of the Dean of Participants to 20. Where students have competed at the same level, preference may be given to those who have achieved at top 3/podium performance. Where multiple students have achieved at the same level, preference may be given to students in older age levels. Where athletes of the same age level have achieved at the same level of representation, preference may be given to a student who may have assisted the College in the following manner: • Captaincy in their sport at a college level • Demonstrated leadership skills in their sport at a college level • Coaching in their sport at The College • Officiated/Refereed in their sport for The College Activities and Head of Athletic Development. Initially we have capped the number of SEP

Sport holds great significance in the lives of Somerset College students, as it supports and promotes their overall well-being and personal growth. The College firmly believes in providing a comprehensive sports programme to all students, recognising its positive impact on their health and development. Currently, the College understands that our high performing athletes, who excel or aspire to excel in their respective sports, would greatly benefit from additional support in managing their sporting commitments, alongside other aspects of College life. To cater to these athletes, we have developed the Somerset College Sporting Excellence Programme (SEP). This new programme aims to nurture, support and motivate these athletes, helping them strike a balance between their high-level sporting pursuits, academic studies, and personal lives within the college. By embracing a philosophy of ‘Holistic Development’, we seek to identify, support, and celebrate Somerset College students who possess unique sporting talents. The programme is open to students in Years 7 to 12. Students must apply to be in the SEP. Services offered in the programme include (but are not limited to) strength and conditioning programming, athlete testing, nutrition guidance, time management education and support, sport psychology support and well-being support services. These resources aim to assist athletes in maximising their potential while maintaining a healthy and balanced lifestyle.

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EXCELLENCE PROGRAMME

Academic Flexibility Integrating academic flexibility and support into a school’s sporting excellence programme stands as a crucial element in fostering all-encompassing and flourishing student-athletes. Acknowledging the demanding nature of both academic pursuits and sports, every participant within the programme will have the opportunity to collaborate with the Dean of Studies and the Dean of Activities to establish customised adjustments within their academic schedule. This method guarantees emerging talents can ardently pursue their athletic aspirations while attaining scholarly distinction. Through personalised scheduling alternatives, including flexibility in school entry and departure times, as well as the number of academic subjects, students are empowered to adeptly manage their commitments and time. Moreover, dedicated academic advisors play a pivotal role in guiding athletes, helping them strike a harmonious balance between their studies and training. Female Performance and Health The topic of female physiology is often overlooked but is an integral part of daily life for females involved in sport. This webinar aims to address this important subject- targeting both athletes and parents. The following topics will be covered, and additional support will be available for athletes seeking further advice: 1. Understanding Female Physiology: Exploring the unique physiological aspects of female athletes and how they differ from their male counterparts. 2. Healthy Athlete: Discussing the components of being a healthy athlete, considering the specific needs and challenges faced by female athletes. 3. Understanding the Menstrual Cycle: Providing insights into the menstrual cycle, including its phases, hormonal changes, and its impact on physical and psychological well-being. 4. Tracking the Menstrual Cycle: Exploring methods and tools for tracking the menstrual cycle and utilizing this information to enhance training, performance, and recovery.

Sports Psychology Everyone acknowledges that psychology is important for all athletes however, not many spend the appropriate time in developing the mental side of sport. The Sport Psychology programme will provide extensive development and support via the following process: • Mental Toughness Questionnaire (MTA-Q) will be developed and sent to ALL athletes • This information will identify areas of strength as well as areas that could be improved. A breakdown of both mental toughness in a number of key domains as well as a mental health score as assessed using the DASS (Depression Anxiety Stress Scale) will be provided to the student and parent. • Four Webinars will be held to discuss specific elements attached to key areas identified in the MTA-Q • Practical workshops will follow to further support the students that address practical ways for reducing / controlling stress. There will then be the opportunity for individual consults if needed - this will be identified on an as needs basis. If any student requires additional support this could be available via the Medicare Mental Health Care Plan. Nutrition Understanding the significance of optimal nutrition is crucial for everyone, particularly young athletes as they navigate the complex growth period and development stage of life that is adolescence. Knowledge of proper nutrition and its impact on sports performance can differentiate a good athlete from a truly exceptional one. The nutrition programme will be divided into three components: 1. Parental Workshop: Educating parents is essential for promoting change and fostering an understanding of the nutritional requirements for their aspiring superstars. This workshop will provide parents with an overview of

5. Training Tips for Different Menstrual Cycle Phases: Offering practical advice on adjusting training strategies and approaches based on the different phases of the menstrual cycle. This webinar aims to educate females on the importance of understanding the physiological and psychological effects of the menstrual cycle. It also provides tools and knowledge to assist in tracking and comprehending these impacts. One such tool is the Oura ring, which enables monitoring of the menstrual cycle. Athlete Management We are offering the option to purchase an OURA ring, a cutting-edge device that offers 24/7 heart rate monitoring, personalised health insights, sleep analysis, breathing and meditation guidance and much more. This ring serves as a comprehensive student/ athlete management platform, providing valuable information and in-depth understanding of one’s body and health. The data collected by the OURA ring will be managed and analysed by Sophie Dodd, the Head of Athletic Development, and/or Annette Eastwood, a sports physiologist. Once per term, students will receive feedback on patterns and trends identified in their data. For instance, if there is a consistent pattern of poor sleep, the corresponding webinar session will focus on the importance of sleep, using their own data to educate and emphasise the significance of quality rest. Additionally, daily monitoring of athletes will be conducted to identify any red flags, such as persistently poor sleep or consistently elevated heart rate. This enables us to have personalised discussions with the athletes and provide assistance if needed. The OURA ring and its associated monitoring system offer a cost-effective way for students to educate themselves and gain a deeper understanding of their body’s recovery process. It empowers them to discover what recovery methods work best for them and make informed decisions regarding their well being. It’s important to note that the purchase of the OURA ring is optional, and students can choose whether they wish to take advantage of this opportunity.

healthy nutrition, enabling them to support their children’s choices. 2. Student Workshops: Three workshops will allow students to submit nutrition-related questions for discussion and clarification with a focus on the following topics: a) Healthy Habits: A holistic understanding of what constitutes good food. Emphasis will be placed on the importance of consuming unprocessed, whole foods from organic sources. Students will also learn how to interpret nutritional labels and identify desirable or undesirable ingredients. b) Hydration: The significance of proper hydration for athletes and effective strategies for maintaining optimal hydration levels to enhance performance. c) Eating for Performance: Identifying the best pre- and post-training foods to maximise the benefits of rigorous training sessions and facilitate optimal recovery. d) Meal Structure: Learning how to construct a well-balanced meal with appropriate ratios of carbohydrates, fats, and proteins. Students will gain an understanding of the role each macro-nutrient plays in the body and why it is crucial to maintain sufficient levels of each in their diet. 3) Optional 1-on-1 Support: Athletes who desire additional or individualised support regarding their health and nutrition will have the opportunity to access a more comprehensive approach to address any specific concerns they may have. This support will be provided through a 12-week intensive health programme. The programme involves analysing the athlete’s personal blood work and correlating it with physical, mental, and emotional symptoms. Based on the findings, a detailed protocol will be developed to optimise the athlete’s health and well-being. The programme includes an individualised plan incorporating 12 weeks of tailored natural supplementation, optimal dietary recommendations, and vital lifestyle adjustments. Please note that additional costs will apply for this personalised support.

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Recovery Workshop An informative recovery webinar will be held to educate athletes on the significance of recovery and the diverse methods available to enhance their training. This webinar aims to go beyond simplistic notions like “stretching and ice baths help you recover” and provide students with a comprehensive understanding of recovery techniques. To further support their exploration of recovery methods, we can integrate the Oura ring. This device offers self-exploration videos and guides that help users gain knowledge about various recovery techniques. Some of these techniques include: 1. Meditation: Exploring the benefits of meditation for relaxation, focus, and mental well-being. 2. Breathing: Understanding how different breathing techniques can promote recovery and enhance overall performance. 3. Energy Reset: Techniques to rejuvenate energy levels and optimize recovery after intense training sessions. 4. Maintaining Focus: Strategies for staying focused and managing distractions during training and recovery. 5. Improving Sleep: Learning about the factors that affect sleep quality and implementing practices to enhance restorative sleep. 6. Understanding Other Impacts on Rest: Exploring additional factors, such as nutrition, hydration, and environmental conditions, that can influence rest and recovery. 7. Managing Stress: Techniques and coping mechanisms for effectively managing stress, which can impact recovery and overall well-being. By incorporating these topics into the recovery webinar and providing resources like the Oura ring’s self-exploration videos and guides, athletes will have a comprehensive understanding of various recovery techniques and their potential benefits.

Wellbeing Support While schools often have counsellors and general support systems in place, they may not specifically cater to students with significant sporting commitments. It is crucial to have professional support from someone who understands the unique demands, pressures, and commitments associated with sports. I have personally found this to be one of the most valuable programs available. Wellbeing delivery can be approached in various ways, including webinars, workshops (tailored to different year levels), and individual support based on the specific needs of the students. The topics that can be covered in the wellbeing support include: Growth Mindset: Application in both athletic and life pursuits. Values, Skills, and Strengths: Identification and application in personal and athletic development. Personality and Strength Profiling: Understanding one’s own personality traits and strengths. Goal Setting: Exploring the importance and application of setting goals for personal and athletic success. Skills for Success: Identifying and overcoming obstacles that may hinder progress. Personal Organisation: Strategies for achieving life balance and managing time effectively. Study Skills: Assessing individual learning styles and discovering effective study techniques. Self-Management: Techniques for managing oneself, including stress management and self-care practices. Support Networks: Building and utilizing a network of support for overall well-being and success. I ndividual Pathway Exploration: Guiding athletes in exploring their unique pathways and potential opportunities. Additionally, this support would provide an opportunity to assist excellence program athletes in effectively managing their academic commitments alongside their sporting pursuits.

Social Media Education In today’s social media-driven age, where the majority of school-age students engage with various platforms daily, there is a lack of education surrounding responsible social media use. These webinars aim to address two crucial aspects of social media use. 1. Social Media Awareness: The presenter, who is a representative from the Australian Federal Police department, will educate the athletes about the potential pitfalls and dangers associated with social media. They will showcase the importance of being cautious with personal information online by collating public information available about the students in the programme. This eye-opening webinar will emphasise that anything posted on the internet remains there indefinitely and accessible to anyone. It is crucial to note that all content shared during this webinar is treated with utmost confidentiality. social media, it is essential to recognise that it is a permanent part of our lives. Therefore, this webinar will focus on leveraging social media to benefit the athletes. They will learn how to build a positive online presence and personal brand that appeals to potential sponsors, colleges, and self-promotion purposes. The session will provide guidance on effectively using social media to enhance opportunities and showcase their talents and achievements. By addressing both the dangers and advantages of social media, these webinars aim to equip students with the knowledge and skills needed to navigate the online world responsibly and make the most of its potential benefits. Parental Education Managing dedicated, high performing athletes can be challenging for parents. This educational programme is designed to provide parents with constructive ways to support their aspiring sports stars. It aims to offer valuable insights into sporting pathways, putting everything into perspective. 2. Using Social Media to Your Advantage: While we acknowledge the potential risks of

By delivering a webinar tailored for parents, we can provide parents with the necessary knowledge and understanding to effectively support their student athletes in their pursuit of sporting excellence. This education will equip parents with tools and strategies to navigate the unique challenges and opportunities that arise in the sporting journey. The focus of the webinar is to foster a positive and supportive environment for both the athlete and their parents. It aims to promote healthy and balanced parent-child relationships, while emphasising the significance of positive reinforcement, realistic expectations, and effective communication. By providing this guidance, parents will be empowered to navigate the complexities of the sporting world and ensure their child’s well-being and growth throughout their athletic endeavours. Additional Topics In addition to the existing educational topics, there is the potential to incorporate other important subjects into the programme to further support the development of athletes. These topics may include: 1. Correct Garment Fitting: Providing education on the importance of fitting supportive garments properly to emphasise significance of comfort and to prevent injury. 2. Media Skills: Offering guidance to develop media skills, including effective communication, social media etiquette, and building a positive online presence. 3. Assistance in Studying at a College in the US: Providing information and resources to support athletes who aspire to study and compete at colleges in the United States, including guidance on the application process, scholarships, and adapting to the collegiate sports system. 4. Additional Relevant Topics: Exploring other subjects that are deemed important to the athletes’ overall development, such as sports psychology, leadership skills, sports nutrition, injury prevention, time management, or personal finance. By incorporating these additional education topics, the programme can provide a comprehensive and well-rounded approach to the athletes’ development, equipping them with valuable knowledge and skills that extend beyond their sports performance.

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Outcomes and Feedback Each participant will be required to complete a nomination form, detailing their highest level of achievement in their respective sport. At the conclusion of each programme year, participants will also be asked to complete an end-of-year survey. These surveys will provide valuable information regarding the development and progression of each participant, allowing for a comparison of their highest level of achievement from the beginning of the programme. Additionally, regular programme surveys will be conducted to gauge the progress of both the programme and the athletes. These surveys will collect feedback from the athletes themselves and/or their parents, which will be instrumental in shaping the ongoing development and evolution of the programme. This feedback will be crucial in ensuring that the programme continues to meet the needs and expectations of the athletes, and that it remains effective in supporting their growth and success.

Dane Robinson e-mail: drobinson@somerset.qld.edu.au CONTACT