The Knox College Athletic Training staff along with administration and coaches put together a specialized set of programs designed to give Prairie Fire student-athletes training in mental and physical aspects of their lives. The programs started on August 31 and will run through September 25.
 
"Our staff really stepped up to provide our student-athletes with an amazing opportunity to better themselves in mind and body," said Director of Athletics Daniella Irle. "It was great to see how we adapt and overcome in the face of adversity with the current pandemic. I am incredibly proud of how our student-athletes, coaches, and athletic staff have responded to the current situation."
 
The Midwest Conference suspended league competition through December 31. The presidents of the ten member institutions made the decision in coordination with representative athletics directors in order to protect the health and safety of student-athletes, coaches, staff and administration, their families, as well as the broader campus and local communities. After fall sports competitions were canceled, many fall student-athletes were still back on campus a few weeks before classes started. 
 
"The campus opted to slowly bring students back to campus, over time, for all the right reasons. Fall sport student-athletes were among the first to return," added Irle. "Due to that, we felt it was important to offer programming, virtual and in-person, to allow them a healthy outlet and a way to improve as athletes before classes started. So, the planning began with that mindset." 
 
Prairie Fire staff stepped up to fill the void and provide the student-athletes with training sessions that delved into a variety of subjects. 
 
"These programs were an opportunity for student-athletes to safely get out of their dorms and interact while learning beneficial skills," said Head Men's and Women's Cross Country and Track and Field Coach Evander Wells. "Traditionally they would spend this time in a team environment and these programs gave them a safe space to experience activities with their teammates and other student-athletes."
 
Assistant Athletic Trainer Erica Witkowski was instrumental in getting the programs planned and also hosted two programs. She has a background in Sports Psychology, an area which often gets overlooked in athletics.
 
"The programming we offered was filled with activities that not only benefited our student-athletes athletically, but provided life skills as well. We took this opportunity to concentrate on aspects of life and sport we normally don't get to spend much time on," said Witkowski. "Self-talk, goal setting, leadership activities, running techniques and more combined the mental and physical aspects of performance along with personal skills that they can use in daily tasks.  With such a variety of topics offered, our athletes were able to learn from different members of our staff and connect with peers they may have not interacted with previously. It was great to be able to see our athletes engaging and learning from each other in a different type of environment."
 
Each student-athlete was tested when they arrived on campus and quarantined until they received a negative test result. Once they received their negative test result they were able to enter a modified quarantine and attend the programs. All sessions were conducted online or safely distanced and following other protocols including wearing a mask at all times.

"The student athlete programs have really improved my mental game," said women's soccer player Lydia Mitchell. "I feel more prepared when practices come around and the running/jumping technique sessions have really made me feel faster! I'm super excited to attend the relaxation event and learn more ways to get in the right head space for competition."
 
Full list of programs is listed below:
 
Goal Setting Workshop -- Erica Witkowski, Assistant Athletic Trainer/Annie Gerdes, Assistant Women's Soccer Coach. General tips on how to set SMART Goals, long/short term goals and how to track your progress. Go over how to set achievable goals, why goals are essential to sport, have them complete a performance profile and make SMART goals. 
 
Hydration -- Katie Putnam, Graduate Assistant Athletic Trainer. Discuss the importance of staying hydrated along with heat related illness. How hydration affects the body, hydration recommendations, and how hydration relates to heat related illness. 
 
iGrad Financial Well Being Workshop -- Lexie Vernon, Associate Director of Athletics. iGrad is a financial literacy education program designed to teach College Students to effectively manage their money, limit and repay their debts, and begin successful careers.This session will get student-athletes introduced to the iGrad online platform and started on their personalized and customizable financial management plan. The session will conclude with Q&A opportunities.  
 
Jumping Techniques -- Evander Wells, Head Cross Country and Track and Field Coach. Low intensity technique work to make the athlete a better jumper. Warm up followed by plyometrics to teach proper jumps mechanics and landing techniques. 
 
Mobility -- Shana Sewick, Associate Athletic Trainer. Session of flexibility for basic full body mobility to decrease muscle tension and soreness and to increase basic body movements.  Excellent for decreasing general body soreness, increasing performance, and recovery.  
 
Running Techniques -- Evander Wells, Head Cross Country and Track and Field Coach. Low intensity technique work to make the athlete a better runner. Warm up followed by drills and exercises to teach proper running technique. 
 
Simon Sinek -- Pat Barry, Head Volleyball Coach. Leadership topics and how we treat each other using the practices and words of Simon Sinek. Participants will be given the opportunity to self reflect and develop personal goals.  
 
Sports Psychology -- Erica Witkowski Assistant Athletic Trainer/Annie Gerdes Assistant Women's Soccer Coach. What is sports psychology? Overall background of different sport psychology applications (self-talk, imagery, relaxation, goal setting, etc). 
 
The Prairie Fire Book Club -- Lexie Vernon, Associate Director of Athletics.  A voluntary reading group for students, coaches, and staff. Primarily focused on leadership topics, opportunities to sign up to participate in guided readings and discussions will occur throughout the year. The purpose of the book club is to bring student-athletes and athletics staff together to discuss the presented topics. Books will be presented on a regular basis dependent upon participation with virtual weekly meetings as needed.