Trying Out for A Competitive Team

Trying out for a competitive sports team can be a stressful experience. At the same time if you take the time to prepare for the tryout it can be a very rewarding experience. At a tryout, it is your responsibility to not only demonstrate your abilities but to also give the coach a positive feeling about having you as a member of their team.


Before you attend a tryout, you should have already practiced what it is you want to accomplish at the tryout.  You should have a clear idea of what level you are capable of performing your skills and be mentally prepared to deal with pressure and distractions.

As with anything having a plan and rehearsing will give you the best possible opportunity to have a positive outcome.



Action Plan:

Below list 3 ways in which you can physically prepare for their competitive team try-out:

  1. _________________________________________________________________
  2.  _________________________________________________________________
  3.  _________________________________________________________________

Now that you have a list of things that can be done to help you prepare physically, now do the same with things that you can do to mentally prepare:

  1. _________________________________________________________________
  2. _________________________________________________________________
  3. _________________________________________________________________

Now that you have a plan of action indicate how & when you will practice these key components:




Now all your preparation has taken place and it is time to attend the tryout.  What are some things you can do to help ensure you have the best possible showing?

  1. _________________________________________________________________
  2. _________________________________________________________________
  3. _________________________________________________________________

With a basic plan and your effort to practice and prepare you give yourself the best possible opportunity to show the coaches your skills and attitude.

Best of luck!

Interesting Fact of the Week- Hydration

Spring is here and we turn our attention to outside activities. This is a good time to remind everyone that with exercise we need to hydrate.

The Importance of Hydration

Fluid replacement is a key part of a winning sports nutrition plan. Unlike adults, there young athletes have a harder time cooling the body during activity. This means you have a greater chance of becoming dehydrated. Dehydration can decrease muscle strength, generic endurance, purchase coordination, and can lead to muscle cramps, exhaustion and heat stroke. Thirst is not a good cue of how much water your body needs. By the time thirst is felt, you may already be dehydrated.

Water is the most important, and often most ignored nutrient for athletes. Water makes up 70% of muscle or about 60 % of body weight and is lost in sweat during exercise, especially in hot weather. Sweating is a normal and healthy way for the body to cool down, however excessive water loss can result in DEHYDRATION and lower your athletic performance.

Warning signs of dehydration include:


? Headache     ? Weakness     ? Feeling tired         ? Stomach-ache

? Thirst           ? Cranky           ? Muscle cramps     ? “Goose Bumps”

What should I drink?

To stay well hydrated throughout exercise you will need a MINIMUM of 8 – 16 + cups of fluids per day

If you are: Do this:
 12 – 14 years old > Choose water, flavoured drinks, watered-down juices or sport drinks.

> Avoid carbonated drinks, energy drinks, and full-strength juices.

> Drink fluids, even if you are not thirsty!


15 – 18 + years old

> Less than 60 minutes: drink water or flavoured water.

> More than 60 minutes (continuous): drink sport drinks or water with carbohydrates and sodium.

> Avoid carbonated drinks, energy drinks, and full strength juices.

Make Your Own Sport Drink!

250 mL (1 cup)     unsweetened orange juice

250 mL (1 cup)     water

1.5 mL (1/4 tsp)    salt

This gives carbohydrate & electrolyte composition similar to many sport drinks at a fraction of the cost.


  1. Gatorade Sport Science Institute, “Kids & Hydration: Selecting beverages for active kids”, 2002.
  2. Bar-Or. (2000). “Nutrition for Child & Adolescent Athletes”. Gatorade Sport Science Institute.

Interesting Fact of the Week

Recent CHMS accelerometer data indicate that only an average of 7% of young people attain the recommended level of 60 minutes of moderate-to-vigorous physical activity per day, illness with 9% of boys and 4% girls engaging in the recommended 60 minutes of moderate-to-vigorous physical activity on at least 6 days per week.
(Source: Colley, help R.C., look Garriguet,D., Janssen,I., Craig, C.L., Clarke, J., & Tremblay, M.S. (2011). Physical activity of Canadian Children and Youth: Accelerometer data from the 2007to2009 Canadian Health Measures Survey. Statistics Canada, Health Reports, 22 (1), Catalogue no. 82-003-XPE).

SportsCan Volleyball Charity Beach Volleyball Tournament!

Sportscan is pleased to announce its inaugural charity beach tournament to raise $ for the Des Walker Memorial Fund. This fund provides $ to individual athletes and local sports groups to help athletes cover fees for competitive sports.

This year the money raised will go to both area clubs (Ottawa Mavericks and Ottawa Fusion) as well as the bursary fund for Volleyball Canada’s Center of Excellence- Ottawa Site.

By playing and having fun you will be supporting the next generation of National Team Superstars.

Tournament Details:

August 15th

Ottawa Tennis & Lawn Bowling Club, 176 Cameron Ave, Ottawa

$85 per youth pairs team
$95 per adult pairs team
$150 per adult coed team
1. Youth Divisions: each division winner will receive SportsCan and Volleyball Canada swag!
2. Adult Pairs: each division will win $125 in merchandise and gift certificates.
3. Adult 4’s: winning team will receive 4 Ottawa Senator tickets and 2 parking passes!
4. To Register please complete the below paypal form and payment and we will be in contract with you to confirm your registration.
5. Any questions or for more details please contact the tournament organizer Alex Ferris at

*There will be a BBQ on site for those interested… more details to come

About Carbohydrates

Many athletes and parents are often faced with many different messages around nutrition from the media, and peers and other health professionals. One of the main areas that I often get questions about is related to Carbohydrates. Some of the questions that I receive include:

1. What are carbohydrates?
2. Where do carbohydrates come from?
3. Do carbohydrates cause weight gain?
4. How do I know that I am getting enough in my day to day diet?

Here are my responses:
1. Carbohydrates come in a variety of different forms, help from very small (monosaccarides), to medium (disaccharides) to large (polysaccharides). These structures are all composed of three different types of elements – carbon, hydrogen and oxygen. Each of these impacts our bodies in a slightly different way and are recommended in different amounts. The main role of carbohydrates is to provide energy to our brains, red blood cells and during moderate to high intensity physical activity.

2. Carbohydrates come from many different types of food and are virtually impossible to avoid – and you shouldn’t! Fruit, vegetables, grain products and milk and alternatives, treat foods (candy, chips, ice cream and pop).

3. Carbohydrates do not cause weight gain! It is absolutely not recommended, especially as an athlete, to try to limit carbohydrate consumption. If this is done performance will be affected as will your mental status on your ability and skill.

4. The best way to know if you are getting enough carbohydrates is to meet with a qualified registered dietitian who will do an individualized assessment of your intake, training schedule and requirements. If this is not possible, then using Canada’s Food Guide as your base will give you a good idea. It is absolutely imperative to ensure that the minimum requirements from each food group are met and depending on the level of training and individual requirements more could be required.

Some great sources of carbohydrates include the following:
– Whole grain bread
– Whole wheat pasta
– Brown rice
– Quinoa
– Whole Wheat Couscous
– Oatmeal a real (not instant)
– Cream of wheat
– Muslix and granola cereals
– Whole grain bagels
– Whole wheat English Muffins
– Multigrain crackers
– Fruit â all types
– Vegetables â all types
– Low fat milk â both chocolate and white
– 1-2% Milk Fat Yogurts

Happy Eating!
Yours in Health,

Kelly Heffernan
Registered Dietitian