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 *You should always consult with a physician or trained healthcare provider. 
 
 

 

 

 

 

Eat Like A Pro

 

 

 

 

 

 

 

Breakfast: Eggs, Oatmeal, Cottage Cheese, Toast, Peanut Butter, Fruit, or Cereal

 

Before P.M. Game Meal (4-5 Hours Before): 

  •  Chicken, Pasta w/ Marinara or Alfredo Sauce, Turkey, Tuna, Bread, Salad,

              Fruit, Broccoli

  •  
    Hydrate with Water, Sports Drink, 8 oz of Cranberry, or Orange Juice

 

Pre-Game Meal or Early Morning Game (2 ½ hours Before): No Fruit 2 1/2 hours before game

  • Granola Bar, Power Bar, Peanut Butter        

  • Sports Drink, Water
  • No Chocolate Milk in between Games unless it has been four hours. This is                            a post-recovery drink. 

 

Post Game/Practice Meal (30 minutes After):

  • Some players are not hungry after training or games, but athlete's need to                           eat at least one bite of fruit or granola bar after playing.  You should not exceed                         30 minutes from when training/games are over.  The carbs will allow you to keep                  your strength and allows your body to gain more. 
  • Sports Drink, Water, Chocolate Milk – Within 2 hours is most important to                             put back the fluids you lost.

 

Anti-Inflammatory Foods:

  • Most orange and yellow foods  
  • Pineapple, Carrots, Bell Peppers, Banana, Blueberries, Walnuts, Oats

 

 

 

 

 

                                                                                                                                          

 

 

 

 

 

FAQ's

 

Why chocalate milk for after training or games? The mix of chocolate

and milk give you antioxidants which help your body recover faster. See the facts

 

What if I have an early game at 9am, Should I eat 4 hours befor game?

No, you need your sleep so just eat light about 2 hours before the game.

 

When should I start to hydrate before my games?

If your game is on Saturday you should start to hydrate Thursday night with water.                Other drinks that are good for pre-game are sports drink, cranberry juice, orange                         juice.  Summer time is vital for hydration and players need to drink extra water to                            keep hydrated.

 

Why no fruit 2 1/2 hours before games? Fruit can make your body digest too fast                          and keep you off the soccer field and in the restroom. 

 

 

 

 

 

 

 

 

 

Delicious Daily Value Shake

(*Foods you should eat every day)

  • *1 cup non fat yogart
  • *1 cup plain dry oatmeal
  • *2 cups fresh spinach leaf 
  • *1 cup blueberries (frozen optional)
  • 1 Banana
  • 2 oz of milk
  • Ice optional or use frozen berries

Foods you should eat every day

 

 

 

 

 

 

Injury Prevention          

 

 

 

 

 

 

 

 

Speed/Agility/Strength Training is very important for soccer players.  Girls especially need to keep their legs/knee strong because they are more susceptible to injure their ACL.

 

Speed Ladder

Beach/Sand Training

Lunges

Squats

Squats for Women

Core

 

 

 

                                                                                                                                          

 

 

 

 

Contusion or a Sprain do the following:

Rest

Ice  (until numb) not to exceed 20 min on muscle and 10 min on joints

Compression

Elevate

 

 

Before training or game heat

After training or game cold

 

Ankle Sprain Rehabilitation

 

 

 

 

 

 

                                                                                                                                          

 

 

 

 

Warm Up

Warming up before you play is vital for soccer players.  Especially older players and players who are sore.  Tournament play is also a very important time for proper warm up.  When player warm up the body before they play, the muscle soreness & stiffness goes away making you feel like a new person. 

Games: Warm up 45 minutes before the game starts.  Warm up should be 5-10 minutes of forward, backward, side shuffle, touch the ground with hands, quick 5 yard sprints, jumping, 360 and change of direction.  Stretch each muscle for 15 - 30 seconds.  Follow with 5 v 5 in a 30x15 yard area for 5 minutes.  After you have warmed up you should have 15 to relax and get ready for the game.

Training: 5-10 minutes of light running along with side shuffle and all the same things as game warm up.  You can do a light stretch with each muscle and your ready to play 100%.

 

Cool Down

Cooling down is also very important.  This will allow your heart rate to go back to its resting rate. aid in the dissipation of waste products - including lactic acid

This is the most important time to stretch (Post training/games)

Warm up & Cool Down

 

 

 

Why warm up and cool down?

  • Increased speed of contraction and relaxation of warmed muscles
  • Dynamic exercises reduce muscle stiffness
  • Greater economy of movement because of lowered viscous resistance within warmed muscles
  • Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
  • Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
  • Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
  • Allows the heart rate get to a workable rate for beginning exercise
  • Mentally focused on the training or competition

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    Get good sleep especially before tournaments and games