Hey there! I find myself having low-energy for some matches and a lot of energy for others. I Would like to know what your pre-match routine is for maximum energy, from the night before, to kickoff. I usually have a breakfast of cereal and a ham and egg sandwich with coffee or tea, then i usually have a pre-lunch snack of milk and some form of carbs. Then a random lunch that is low in gluten. And then a snack like a granola bar 20 min before game. Are there any physical activities that I should do pregame as well? Let me know!
Eat three hours before a match and not later then that. For myself I like to play hungry so I just drank water before a match. Do not do that it worked for me. You want to be warmed up enough to be ready to play at real game speed from the start of the game. If you do that there is a good chance of not playing flat in the beginning of games. So don't make it a little baby short warm up. Let the warm up be a real warm uo. 1. Jogging 2. High knees 3. Long stride (like a drum major leading a band on the field) 4. Backwards run (encourage long stride and arm action) 5. Skip (low and high) 6. Touch Ground (touch hand to ground to side as you are jogging) 7. Karaoke (sideways - trail foot alternates between steps in front and in back of lead foot) 8. Shuffle (sideways, lower body, feet don't touch) 9. Hip Flexes (player lifts and moves knee so it does a big circle) 10. Hops 11. Sprint 12. Jump and simulate a header ------------- Then move into warming up in groups seperately. Keepers are warmed out seperately. Backs -- pass to each other back and across the field and back again. Mids-- pass to each other back and across the field. Strikers work together with servers on served short and long balls and turn with the ball or back pass to the server or control longer balls like crosses. Then they all join and start passing within all the groups combined. -------------- Then when they are all warmed up enough. Then they can start to finish those kind of chances on net under no pressure. Then add some pressure. Then when the game begins kick their ass
I drink Endura Gel before game and at half time, extra boost of slow and fast release energy. They taste alright too.
For me, it started the day before. Eat right and hydrate the day before. Limit things that would spike salt, fat, or sugars. Go to bed early, like between 8-10. No later. Day of the match, work backwards from the beginning of warm-up and three hours have a normal meal. Top it off with bites of something if you feel hungry in between. A few bites of a banana or, personally, some oatmeal. It won't harm you to take about 5 ounces of coffee anywhere from an hour to 15 minutes before kickoff—caffeine gives your body a natural boost physically and psychologically. Learn to listen to your body. Tiredness is part of the feedback loop for an athlete. On match day your training cycle should have you at a peak, so if you're tired then either your training cycle is off, you're over-training, you don't have enough or the right fuel in your body, or you are not rested enough. Visualization helps too. Find a place, close your eyes and visualize yourself playing football energetically and successfully for several minutes.
I suspect dehydration is a problem. You mentioned eating and drinking things that dehydrate and never mentioned water. Drink water before a match, a sports drink afterwards. As mentioned previously don't eat right before a match. Cereral, bread, pasta or any other complex carbohydrate is the worse thing to eat right before a match as that type of food takes the longest to digest. Digestion takes about a third of your blood supply. That is oxygen that is going to digestion instead of to your muscles. Do I need to spell out what cutting your available blood supply by 30% does to your performance? http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=3&t_ix=3122
I don't know about you but you should eat protein before a match like 1 day before and then before the match like 3 hours eat some apple slices or watermelon or oranges eat natural stuff dont eat that Gel crap beacuse it will just make you crash in the middle of your game
I had a game close to midnight last night. I had one of those 5 hour energy drinks before the game. Worked great. But, then 3:00 in the morning came and it didn't seem like such a great idea.
Pro Tip: Do not masturbate/have sex the night before. You will be amazed at the amount of energy and desire to win you will have.
I woke up yesterday at 630 AM. Worked a full day from 8 AM to 5 PM. Coached my team for 1.5 hours at 6 PM. Ate a roll and a small bowl of cheerios at 8:15 and was off to my game by 9 PM. Needless to say I was dragging during the match. I didn't bring any water with me for the sidelines, I had no energy because I didn't have good energy stored up during the day, and I didn't hydrate properly throughout the day.
Sure about this? They did some tests on a show that showed that the performance increased when having an ejaculation the night before, don't remember the show though "Sports science" or something.
Of course he is "sure." Doesn't mean he is correct. Getting a good nights sleep IS important to performance. If you stay up the night before instead, it doesn't matter if you were reading a book, playing poker, watching TV, running laps or banging triplets. It is the lack of rest that does you in. There is scientific evidence that lack of rest degrades performance. There is no evidence that fooling around degrades performance.
I had heard, but can't confirm that Roger Bannister knocked one out right before the race when he was the first to break the 4 minute mile. My personal belief is that the release of endorphins is, probably, a good thing for the body. Especially if it is right before an exercise activity. Of course, I'm talking a relatively light affair here.
Isn't this an issue everytime the World Cup rolls around? One team will ban their players from having sex. On one level, it makes a ton of sense. It's a short tournament, there's a very limited amount of time for recovery between matches and training so why expend more energy having sex. I think it was an Argentinian player that said that it isn't the act of sex alone that makes it a no-no but also all the time and effort that goes into getting it. He was talking about being out in the party atmosphere of the World Cup.
Elessar is correct about the Argentine. Lately I have been training people very early followed by coaching in the afternoons and getting up at 5 am everyday to after getting to bed at 11am. It has been 8 weeks like this and I have never agreed more about the importance of sleep. There is nothing that can replace quality sleep over time. Everything is hard when you are tired. Here are some good sleep tips- 1. Pitch black room, no lights whatsoever even if you are scared of the dark and want a little soccer ball night light. make it a cave! 2. Avoid caffeine 6 hours prior to bed. 3. More than a little alcohol disrupts sleep so careful with that. 4. Dont stuff yourself with hard to digest foods. 5. The more active you are and on your feet during the day the better you should sleep. 6. Melatonin is a good supplement to help. Sleep un-interrupted is the main factor for energy. (and hydration)
Michael Essien is known for sleeping 14 hrs/day and he sees his sleep as a key factor towards the energy he has on the pitch. Read more: http://www.dailymail.co.uk/health/a...r-says-Chelsea-star-Essien.html#ixzz1q6b3Supd
Such as three hours before the game to eat some apple slices or watermelon or oranges to eat natural things do not eat the gel crap must just let you crash HP 97 your game.
I need suggestions for my 17 year old daughter who is addicted to her soccer team. She's an excellent player but I worry about her nutritional needs and how much work out time is enough or too much.
I'm not sure exactly what you are looking for but to check out her health and nutrition you can calculate her BMI, there's many sources on the internet that show you how to calculate it. You can go to a clinic and have them take a blood sample and analyze if she's lacking anything in her diet. Training wise, she can pretty much play/train every day unless it's an intense training where a days rest is usually sufficient, best thing though is to always listen to your body, if she's are still sore and tired on the day it's best to skip training.
If you're really concerned, I suggest reading this book: http://www.amazon.com/Complete-Socc...LTWO/ref=sr_1_1?ie=UTF8&qid=1336573921&sr=8-1 It's pretty comprehensive in terms of nutritional needs for soccer players. In general, just make sure she has a healthy, well-balanced diet. 16 year olds are notorious about trying to stay skinny, but they absolutely NEED the extra calories to fuel their bodies for play. The source of the calories is critical as well as planning meals in advance. They can get calories from a "sports" bar or a banana. Guess which one has more nutrients? It's important for them to know how our bodies use proteins, fats, and sugars so they can make informed decisions on what they eat. As I said, planning is critical. Before training, after training, etc. If they don't have anything on hand, they will eat what is available—usually junk food. I'm not sure what BMI has to do with it. BMI is very misleading for athletes. A good portion of athletes would be considered obese by their guidelines.
