COACHES CORNER/ANNOUNCEMENTS
Nutrition, Hydration, & Training Tips
Nutrition
* What an athlete eats can affect his/her performance.
The individual should eat an forty-five minute to an hour before training
* It is necessary to eat before working out!
Not eating can lead to dizziness or weakness
* A wise selection for pre- and post activity eating is a menu that is low in fat content, non-gaseous, well-balanced, high in carbohydrates, and high in fiber.
Sample Meals would include:
Breakfast – Cereal (Cheerios, Total, Corn Chex/Rice Chex, Wheaties.. not sugar-filled junk like Lucky Charms), toast or bagels, banana, Gatorade & Water
* Stay away from heavy stuff like pancakes and French toast!
Lunch – A sandwich (turkey, peanut butter, ham & cheese), fruit, soft pretzel, Gatorade & Water
Dinner – Chicken (not fried) or Pasta dinner, with vegetables (green beans), a baked potato (don’t put too much junk on it),rolls or bread, skim milk and water
Hydration
* Heavy fluid intake before, during, and after practice or competition will help ensure that athletes function safely and efficiently.
* A fluid loss of as little as 3% of total body weight can adversely affect endurance and coordination!
- Fluid loss can also initiate heat illness.
* Several smaller doses of water are better than one large amount!
Recommended doses of water
13-17 oz. of water 15 minutes before an activity
13-17 oz of water every 30 minutes during an activity
34 oz. of water two hours before next activity
* It is best to use electrolytes drinks (Gatorade) before and after practice.
- At half-time of a game it is good to drink about 16 oz., but drink water as well.
* During training and season stay away from drinks with caffeine such as coffee, tea, soda, & Red Bull (Bachstein). Beverages containing caffeine stimulate the flow of urine, which may cause discomfort during competition or decrease the body’s water level adversely effecting performance.
Training
Running
* Should run 5 days a week (take 2 days off, not consecutively)
- make sure you have descent running shoes and the soles aren’t worn out!
Do Distance one day
half-mile
1 mile
2 miles
* Do up to 2 of the 3 listed above each distance running day
Do Sprint Work the next day
40 & 100 yard dash
interval training
Lifting
* 4 days per week (combine with running days, don’t lift on your days off-do ball work)
- work different muscle groups each day
Ex.) Day 1 – arms & shoulders
Day 2 – quads & calves
Etc….
- make sure to do 100 sit-ups and push-ups for each workout
Ball Work
* Team & Individual
- the more touches the better!
Proper Rest
* During training, tryouts, and the season
- 6-8 hours per night
- 20 minute power naps are recommended in-between sessions during pre-season.
LASTLY......
Come into camp in AWESOME SHAPE
* You shouldn’t have to work your way into shape during pre-season!
- This will result in INJURIES and players will MISS practice sessions and games!!!!
TAKE PRIDE in your FITNESS, STRENGTH, & SOCCER SKILLS!
Falcon Pride
