School Sports Spotlight: Softball

Posted: September 9, 2013 in School Sports Programs Uncategorized
No Comments

Bring It On Sports teaches many activities and sports, all with the goals of physical education in mind. We thought that we should spotlight, each week, a different sport or activity that we currently offer our schools so that you could get a better idea of the skills and outcomes that we strive to provide through teaching it. This week we will focus on Softball.



Softball is a variation of baseball that is played on a smaller field with a larger ball. Many of the same rules and functions of baseball are carried over to softball however there are differences.  Pitchers throw underhanded making the ball easier to hit and creating a much more exciting atmosphere with lots of action happening on each pitch. The game can be played by two teams of at least 9 players, or adapted for smaller numbers so that there are 9 players fielding and the remaining players hitting to score points for themselves. The size of the ball and the underhand pitch make the game appealing to a much broader group of kids and ensures that kids of all ages and abilities can have some success hitting and fielding the ball.

Skills And Objectives:

  • Throwing And Catching
  • Hitting A Ball
  • Hand-Eye Coordination
  • Running
  • Game Sense
  • Teamwork

Softball for physical education can be adapted for different age levels by changing the size of the field, the type of pitch (fast-pitch, underhand) or eliminating the pitch and using a tee instead. This ability to change aspects of the game for different levels makes Softball a great game for physical education.

To book Bring it on Sports for your school please contact us.  #bringitonsports #schoolsports #softball

Sports Nutrition For Athletes: Top Nutrition Tips

Posted: in Sports Science & Nutrition
No Comments


Most of us who jog for an hour, take an aerobics class, or go to the gym don’t need to worry about a special diet for athletic performance. The basic guidelines for healthy eating provide all the energy and nutrition we need for our workouts. But if you push yourself hard for 90 minutes or more — especially if you compete in high-intensity endurance events — your diet can help you perform at your peak and recover more quickly afterwards. Here are five key tips for athletes to consider:

1. Load Up on Carbohydrates

Carbohydrates are an athlete’s main fuel. They are converted to glucose, a form of sugar, which is stored in muscles as glycogen. When you exercise, your body converts glycogen into energy. If you exercise for under 90 minutes, the stores of glycogen in your muscles are enough to fuel even high-intensity activity.


  • To achieve maximum carbohydrate storage, experts recommend eating a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables.
  • On the day of a big event, you should eat your last meal three to four hours before exercising, to give your stomach time to empty.
  • Avoid eating sugary or starchy foods within 30 minutes of starting an activity. The process of metabolizing carbohydrates uses water, which can hasten dehydration.

For activities lasting longer than 90 minutes, it’s important to replenish carbohydrates, minerals, and water during exercise. Experts suggest you eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they’re so convenient. But fruit or fruit juice are also excellent choices.

2. Consume Enough — but Not Too Much — Protein

Protein does not provide a lot of fuel for energy, but it is important for maintaining muscle tissue.

  • The average person needs about 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a 150-pound person.
  • A strength athlete may need up to 1.7 grams per kilogram of body weight. That’s about 150 grams of protein for a 200-pound athlete.

Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates. It also contains both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also contains calcium, which is important for maintaining strong bones.

Although protein is made up of amino acids, There is little evidence that taking specific amino acid supplements offers an advantage. What’s more, consuming too much protein can put a strain on your kidneys. Instead of supplements, she suggests eating high-quality protein, such as lean meats, fish, poultry, nuts, eggs, or milk.

3. Go Easy on Fat

For long events, such as marathons, the body turns to fat for energy when carbohydrate sources run low. But most athletes get all the fat they need by following basic dietary guidelines: Eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish such as salmon and tuna. Experts recommend avoiding fatty foods on the day of an event, since they can cause stomach distress for some people.

4. Drink Fluids Early and Often

High-intensity exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, be life-threatening.

All high-intensity athletes should drink fluids early and often, and don’t wait until you’re thirsty. By the time you feel parched, you may be seriously dehydrated.”

One way to monitor hydration is to keep an eye on the color of your urine. A pale yellow color means you’re getting enough fluid. Bright yellow or dark urine means you’re falling short.

water bottle

Because intense exercise causes rapid fluid loss, it’s a good idea to drink fluids before as well as during an event.

  • For endurance athletes such as marathon runners or long-distance cyclists, experts recommend drinking 8 to 12 ounces of fluid every 10 or 15 minutes during an event.
  • When possible, drink chilled fluids, which are more easily absorbed than room temperature water. Chilled fluids also help cool your body down.

5. Replenish Lost Electrolytes

Sweating causes both fluid and electrolyte loss. Electrolytes help transmit nerve signals in your body, and play many other important roles. To replenish lost electrolytes, many athletes reach for sports drinks. If you lose a lot of fluid sweating, experts recommend diluting sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

#bringitonsports #sportsnutrition

How Do You Stack Up (Defense)

Posted: September 6, 2013 in Recruiting USA Scholarships
No Comments

Defensive Positions:

One of the things to do of when starting your recruitment process is to find out how you measure up against the types of athletes that are already playing your position. This graphic below gives you the Maximum, Average and Minimum height and weight across all of the different divisions in college football for defensive positions. Check it out and see how you stack up!


How Do You Stack Up (Offense & Special Teams)

Posted: September 5, 2013 in School Sports Programs USA Scholarships
No Comments

One of the things to do of when starting your recruitment process is to find out how you measure up against the types of athletes that are already playing your position. This graphic below gives you the Maximum, Average and Minimum height and weight across all of the different divisions in college football for offensive and special teams positions. Check it out and see how you stack up!


Aussies Abroad – Sean Muir

Posted: September 4, 2013 in Hawaii Recruiting USA Scholarships
No Comments

Over the next few months as part of Bring It On Sports recruiting services, we will be highlighting Aussie players who are currently playing college football in the United States. Our goal is to double this number each year by sending the best young gridiron players this country has to offer to play college football on a scholarship! Enjoy this blog series….maybe someday soon we will be doing a feature on you!

Sean Muir:

Sean Muir

Sean Muir is an offensive lineman who currently plays for the Baylor Bears, a Division I University in the USA. A 2010 graduate of Kirrawee High School in Sydney, Sean did not play competitive football prior to enrolling at Baylor.