Summer at WST

Here we are in June and that means that schools all around the region will be ending their spring semester, which for students, teachers and coaches, is really the ‘un-offical’ official beginning of summer (apologies to Memorial Day holiday).  School gyms and soccer fields will be empty forcing student athletes everywhere to think about what kind of training they will need to do to stay sharp and current over the hot summer months.

Here at Williams Sport Training, we have many programs that can benefit athletes so that they can maintain their training routine throughout the summer.

Programs such as Strength, Speed/Agility and Athlete Assessments are available in one-on-one sessions or in a limited size class. Here, you can improve your level of play, learn proper execution of skills, and understand how to avoid overuse injuries. All geared to make you a better athlete.

Regardless of which program you choose, you know you will get the best training from the staff at Williams Sport.

June is also Men’s Health Month. Coaches, trainers, dads, uncles and older relatives should check out for vital information about exercise, medical advice and healthy eating habits.

And speaking of eating, picking the right foods for before, during and after training (or for those lazy summer afternoons) is good for everyone. Eating right can help you maintain your rigorous training schedule through-out the long summer months. Go to to learn more creative ideas on how and what to eat.

Enjoy your summer! Be safe and smart and we hope to see you at Williams Sport Training soon! Give us a call at 862-701-5505 to set up an appointment or just stop by!




As the excellent backpack company CamelBak has stated, “Hydrate or Die,” one needs to stay hydrated during exercise. Drinking water before, during and after a workout is essential. Before a workout, experts suggest the following;

• Drink about 15-20 fl oz, 2-3 hours before exercise

• Drink 8-10 fl oz 10-15 min before exercise

Because all athletes are different, there is big difference in individual sweat-loss rates so it can hard to pin-point specific suggestions about the type or amount of fluids athletes should consume.

During workouts, experts suggest the following;

• Drink 8-10 fl oz every 10-15 min during exercise

• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 – 30 minutes.

Staying hydrated during exercise helps your performance, keeps you comfortable and healthy. The longer and more intense the exercise, the more important it is to drink the right kind of fluids. If you don’t regulate your water intake during a workout, you will set yourself up for dehydration. Common signs of dehydration are; 

• Excessive sweating

• Failure to replace fluid losses during and after exercise

• Drinking only when thirsty

What about Sports Drinks?

Sports drinks, which help your body replace sodium, potassium and other electrolytes, can be helpful to athletes who are training at a high intensity for nearly 60 minutes or more.  Regardless if you are drinking water or a sports drink, it’s essential to drink fluids during training.

 The following is from the WebMD website and a good way to gauge fluids during training;

From WebMD

For more information, click on the National Athletic Trainers’ Association link below for more hydration guidelines exercise:

1. Two to three hours pre-exercise: 17 to 20 fluid ounces of water or sports drink. 2. Ten to 20 minutes pre-exercise: 7 to 10 ounces of water or sports drink. 3. During exercise: Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces of water or sports drink every 10 to 20 minutes. Include carbohydrates in the beverage if the exercise is intense or lasts more then 45-50 minutes. Water alone will suffice, and save calories, if the exercise is moderate or less than 45-50 minutes. 4. Post-exercise: Athletes should weigh themselves nude before and after workouts to learn how much weight is lost from sweat (water and salt) and then ingest fluid equal to 150% of the weight loss, ideally within two hours, and no more than four to six hours after the event. Including sodium in the drink allows fluid volume to be better conserved and increases the drive to drink, and carbohydrate in the drink will improve the rate of intestinal absorption of the fluid as well as replenish glycogen stores in the muscles and liver. 5. The volume of fluid in the stomach is critically important for proper hydration. Maintaining 12 to 20 ounces of fluid in the stomach will optimize gastric emptying and prevent dehydration. Concentrations of 4% to 8% of carbohydrates should be used if they are included in the fluid (for example, Gatorade and other energy drinks). Concentrations higher than 8% slow the rate of fluid absorption, while 6% to 8% concentrations are optimal for hydration and performance.