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Schwaben A.C.YouthDevelopmentPlan
DirectorofCoaching:ThomasGansauge
1
TableofContents
• INTRODUCTIONTOSCHWABENA.C 3
• DEVELOPMENTALSYSTEMFEATURESANDOBJECTIVES 4
• ENTRYSTAGEU6– U8 6
• DEVELOPMENTALSTAGEU9– U11 7
• TRANSITIONALSTAGEU12– U14 10
• COMPETITIVESTAGEU15– U19 14
• GUIDELINESFORPLAYTIME 20
• GOALKEEPERACADEMYDEVELOPMENTPLAN 21
• COMMUNICATIONCHAIN 25
• INFORMATIONSHARING 26
• PARENTGUIDELINESFORHONORINGTHEGAMEBYPCA26
• NUTRITIONCONCEPT 28
2
IntroductiontoSchwaben A.C.TheSchwaben AthleticClubhasbeeninexistenceintheChicagolandareasince1926.Duringtheseyears,Schwaben hasproducedmanyfineyouthandadultteamsatallcompetitivelevels,includingnationalplayersandnationalchampionships.WemaintainsixofourownsoccerfieldsinBuffaloGrovewithconcessionsandpracticefacilitiesforourteamsandforcompetition.
MissionStatementTobeapremiersoccerclubintheMidwest.
Theclubcreatesapositive,challengingandenjoyablelearningenvironment.WebelieveSchwaben playerslearnwhentheyarehavingfun.Theyshouldstartandfinishthesessionwithasmile.Schwaben strivestocreateaplayerfirstculture.
TheSchwaben A.C.SoccerClubteachesanattacking-possessionstyleofsoccer.ThismeansSchwabenteamsaretaughttoplayoutofthebackandattackorgoforwardasquicklyandasoftenaspossible,temperedbyahealthyrespectfortheimportanceofballpossession.
Philosophy
StyleofPlay
3
DevelopmentalSystemFeaturesandObjectives
Schwaben AChasbuiltadevelopmentalsystemtoteachitsattackingpossessionphilosophyofplay.Thedevelopmentalsystemhasfourdifferentstages:
EntryStage:U6throughU8
DevelopmentalStage:U9throughU11
TransitionalStage:U12throughU14
CompetitiveStage:U15throughU19
ThedevelopmentofaSchwaben A.C.soccerplayerisalongandgradualprocessfromasimpletoamorecomplexinvolvementinthegame.Ourprofessionalandlicensedcoacheswillguidethisprogressionwithenthusiasminanethicalandknowledgeableway.Playersshouldparticipateatalevelthatischallenginganddemandingfortheirability.Everyopportunitywillbeprovidedforaplayertoreachhisorherpotential.Withinthisprogressionplayerswilldevelopresponsibilityfortheirownperformance,learntheconceptofteamsportandlearnlifelessons.Ourgoalistokeepthepassionforsocceralifelongendeavorthatwillkeepaplayerhealthyfortheirlifetime.
“Asakidtheyteachyounottoplaytowin,somuchastogrowinabilityasaplayer.”
-LionelMessionthecultureofexcellenceatBarcelona4
Approach
Coachesareexpectedtopresentthetechnicalandtacticalbasicprinciplesofthegameinageappropriatedirection/guidance.Coachesaretheretoguidetheplayerthroughproblemsolvingandexploringtheirpotentialbyallowingtheplayerstomaketheirownchoicesonthefield.Coachesmusthelpplayersdevelop
“Youthpreferstobestimulatedratherthaninstructed.”
-JohannWolfgangvonGoethe,Germanpoet
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EntryStageU6– U8
Atthisageplayerslovetoplay.Therefore,allpracticesarebasedonfungamesinaplayfulenvironment.Playerspracticetogetherinagroupbutalsospendtimewiththeirownball.Playersdevelopsenseofateamandthegameofsoccer.Theemphasisisplacedonfunsmall-sidedgameswithsimpletacticaltipsfromthecoaches.Under6andunder7playersdonotcompeteintravelleagues.Atthislevel,U8kidswillbeintroducedtotravelleaguegamesasappropriate.
TechnicalDevelopment
Introductiontofundamentaltechniques(ballmastery)suchasdribbling,passing,cutting,shootingandjugglingPlayersexperiment/exploretheballontheirownandwiththeteam/group
TacticalDevelopment
Highemphasisonsmall-sidedgames2v2,3v3,4v4DeveloptheideaofscoringandpreventinggoalsIntroducedefenseandoffensepositions(fullback,forward)Developsenseofateam1v1,2v1,1v2Shieldingwithoutresistance
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DevelopmentalStageU9– U11
Schwaben believescoachingthepreteenagegroupcanbeoneofthemostimportantcoachingpositionsinyouthsoccer.Thisisthetimetolaythefoundationforalifetimeloveforthegame.Schwaben continuestobuildapositiveplayer-firstcultureduringthisstage.
PhysicalDevelopment
Developavarietyofmovementtobuildfundamentalmotorskills,forexample,running,jumping,balance,reaction,rhythmandrolling.Maintainandimproveflexibility
PersonalityDevelopment
Developself-confidencethroughplayfulpracticesInspirationSportspersonship,respectEncourageexperimenting/tryingnewthings
TechnicalDevelopment
IntroductiontoadvancedtechniquesusingbothfeetControllingandcontinuationwithballbyallallowedbodypartswithspeedandresistanceDribbling
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PassingtheballwiththeinsideofthefootonthegroundPassingwiththelacesDevelopmovesforpassinganopponent.Cuttingofball(inside,outside,sole)ShootingatgoalsfromdifferentanglesStoppingtheballindifferentwaysBasictechniqueofheadingwithoutresistanceShieldingwithoutresistanceLearningtechniquestotakepenaltykick,throw-in,cornerkick,kick-off,freekicks,goalkicks
Manysmall-sidedgames2v2,3v3,4v4,and5v5(streetsoccerstyle)PlayerswilllearnthebasicrulesofsoccerPositionalCoveringofthefieldinlengthandwidthWinningtheball
TechnicalDevelopmentCont.
“Agoodplayerisadribbler!”
-SteveHighway,DOCFCLiverpool
TacticalDevelopment
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IndividualtacticsPlayerstopushoninattackordropbackasateamLearntoplaydifferentpositionsPositionalplay4v1,3v1Marking:InsideandmostdangerousplayerPlayersareintroducedandguidedtoplayoutofthebackbykeepingballpossessioninsteadofalaunchupfield
TacticalDevelopmentCont.
PhysicalDevelopment
Developavarietyofmovementtobuildfundamentalmotorskills,forexample,running,jumping,balance,reaction,andrhythm.DevelopskillandspeedwiththeballMaintainandimproveflexibilityStartdevelopinggoodrunningtechnique
PersonalityDevelopment
Buildself-confidencethroughfunpracticesEncouragecreativitySportingattitude,respect
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TransitionalStageU12– U14
Typically,betweentheagesof11and14iswhenathletesdecidebetweenplayingasportrecreationallyandwithdeepercommitment.TheSchwaben A.Cwouldliketopreparethoseplayerswithadeepercommitmentforthecompetitivestage.
Coachesareexpectedtoencourageplayerstotakeresponsibilityandpresenttheconceptbehindteamsport/integrityLearntodealwithwinningandlosingThegoalistocompetetodotheirbestratherthancompetetobethebest.
“Idon’tcareifplayersatthatagewinagame.Iwantthemtolearntolovesoccerandlearntodealwiththeroundthing…”
-JohnHackworth,PhiladelphiaUnion,coachandyouthdevelopmentcoordinator
TechnicalDevelopment
MaintainingfocusonballmasteryusingbothfeetControllingandcontinuationwithballbyallallowedbodypartswithspeedandresistanceDribbling
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PassingwiththeinsideongroundandinairPassingwithlacesongroundandintheairCuttingofball(inside,outside,sole)DevelopandencouragecreationofownfakesLearningmovesforpassinganopponentShootingatgoalsfromdifferentanglesStoppingtheballindifferentwaysBasictechniqueofheadingwithoutresistance
Small-sidedgames4v4,7v7,8v8playedwithandwithouttacticalemphasis•Speedofplay(limittouches)•Switchpointofattack•Transition(whenwinningandlosingtheball)•Keeppossession•WithandwithoutGKTrainlinespecifictacticsTraintoplayoutofbackPassingtostrikersandfollowupMovementinfrontofthegoal
TechnicalDevelopmentCont.
TacticalDevelopment
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ShieldingwithandwithoutresistanceLearningandimprovingtechniquestotakepenaltykick,throw-in,cornerkick,kick-off,freekicks,goalkicksLearningthedrop-kickAllformationsusedbytheteamsin11-a-sidegamesmustkeepaback4lineTheback4providesdefenseconsistencyandallowsspacetooutsidebackstomoveforwardwhenattacking.Positionalplay5v2,2v1,and3v1PersonalCoveringofthefieldinlengthandwidthBeingavailablefortheball,winningtheballbackLearnone-twocombinations(with3rdperson)Defendingbymakingthefieldsmallandgivingback-up(comeinside,ballside)Cooperationbetweengoalkeeper,defenseandoffenseTeachandimproveunderstandingofindividualandgrouptacticsLearnaboutdifferentpressingstrategies(ballwinningstrategies)TargetedexpandingoftheoreticalknowledgePlayingoutoftheback(defendertolearnhowtomakethemselvesavailablefortheGK)PlayerstopushoninattackordropbackasateamPlayfromtheownposition/zone(pickuptherunnerwhocameintozone)LearntoplaydifferentpositionsPositionalplay5v2,2v1,and3v2Marking:InsideandmostdangerousplayerLearnnottorunintotheoffsidetrapandhowtosolveit,learnthedifferentsoccerterms,learnhowtorunoff/awayfromtheball
TacticalDevelopmentCont.
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Introductioninpositionspecificresponsibilitiesin11vs.11Introductionofthemajorsystemsofplay4-4-2,4-3-3,3-4-3advantages/disadvantagesEncouragemotivationtocompete
TacticalDevelopmentCont.
PhysicalDevelopment
Focusonimprovementofsoccerspecificathleticism/conditionmainlyviagameformsImprovingagoodrunningtechniqueandcoordinationMaintainandimproveflexibilityPower/Strengtheningwithownbodyweight
PersonalityDevelopment
ConceptofFairPlayNurturecreativitySportingattitudeandrespectLearntodealwithwinningandlosingandteamplayLearncommunication:player-player,player-coach•Coachable•Acceptleadershiprules(coach,playersandstaff)•Acceptdecisions•ActiveplayerinvolvementforproblemsolvingonthepitchLearntobecriticalofownperformanceListentotheownbodyandbeabletoreportinjuries
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CompetitiveStageU15– U19
TheCompetitiveStageistheculminationofthedevelopmentalprogram.Atthislevelourcoachesandstaffarepreparingandassistingcollege-boundplayersinobtainingplayingopportunitiesandscholarshipsifdesired.Schwaben willfocusonsystematicimprovementandstabilizationoftechnicalproficiencyandtacticalknowledge.
TechnicalDevelopment
ControllingandcontinuationwiththeballbyallallowedbodypartswithspeedandmoreresistanceandalsointodirectionPassingwiththeinsideongroundandinairbiggerdistances(bothfeet)Passingwithlacesongroundandintheairbiggerdistances(bothfeet)Cuttingofball(inside,outside,sole)ShootingatgoalfromdifferentanglesStoppingtheballindifferentways/techniquesLearningtheside-kick(fromhip)Learningthedrop-kickDifferentvariationsofcrossingDevelopandencouragecreationofownfakesLearningandmaintainingmovesforpassinganopponentShieldingtheballwithorwithoutresistance 14
Thethrow-inThepenaltykickBasictechniqueofheadingwithresistance•Combinationwithjumping•Defensiveandattackingheading•1or2footedjumpsUsingalltechniquesinordertoachievetacticalgoalsPlayerswithweaknessesinbasictechnicalareasareexpectedtodedicatenon-trainingtimetothedevelopmentoftheseskills.
Allformationsmustkeepaback4line.Theback4providesconsistencyindefenseandallowsspacefortheoutsidebackstomoveforwardwhenattacking.Teamsshouldbeabletoplayoutofthebackthroughconfidenceinownballskillsandlearnedgameopeningsfrompreviousyears.Small-sidedgames4v4,7v7,8v8withtacticalemphasis•Speedofplay(limittouches)•Switchpointofattack•Transition(whenwinningandlosingtheball)•Keeppossession•WithandwithoutGK
TechnicalDevelopmentCont.
TacticalDevelopment
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Addressteamtacticstoeffectivelycompeteinallcompetitivesituations.Teams/playersshouldhaveastrongunderstandingofthesignificanttacticaldifferencewhenplayingina4-4-2,4-3-3,3-4-3Makeplayersawareofindividualandteammates’strengthsandweaknessesandlearntofindthebestsolutionsandencouragecreativityLearntoseeandusetheweaknessofthedirectopponentLearntoseeandusethe3rdmanPositionalcoveringofthefieldandcooperationofthelinesinlengthandwidthBeingavailablefortheball(runsorpositioning)AdaptingtoopponentssystemLine-specifictactic:•Traintobuilt-upfromtheback•Passingtostrikersandfollow-up•MovementinfrontofthegoalWinningtheballbackLearnvariationsoftheone-twocombinations(with3rdman)Defendingbymakingthefieldsmallandgivingback-up(comeinside,ballside)Cooperationbetweengoalkeeper,defenseandoffenseTeachandimproveunderstandingofindividualandgrouptacticsTargetedexpendingoftheoreticalknowledgePlayingoutoftheback(defendertolearnhowtomakethemselvesavailablefortheGK)
TacticalDevelopmentCont.
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PlayerstopushoninattackordropbackasateamPlayfromtheownposition/zone(pickuptherunnerwhocameintozone)LearntoplaydifferentpositionsPositionalplay8v4,5v3,6v4,and4v4Marking:InsideandmostdangerousplayerMarkinginthezoneMarkingwithonemanlessLearnandexecutedifferentpressingstrategies(ballwinningstrategies)LearntoplaytheoffsidetrapLearnnottorunintotheoffsidetrapandhowtosolveitLearnthedifferentsoccertermsLearnhowtorunoff/awayfromtheballLearningandimprovingtechniquestotakepenaltykick,throw-in,cornerkick,kick-off,freekicks,goalkicksLearntoplaythecross-pass(switchfieldtochangethegame)Learnrestartorganizations
TacticalDevelopmentCont.
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PhysicalDevelopment
Focusonimprovementandstabilizationofsoccer-specificathleticism/conditionMaintainingagoodrunningtechniqueandcoordinationMaintainandimprovetheflexibilityPowertrainingwithownbodyweightandspecificexercisesEmphasisonexplosivity (starts,sprints,jumps)
PersonalityDevelopment
ConceptofFairPlaySportingattitudeandrespectLearntodealwithwinningandlosingTeamplayLearncommunication:player-player,player-coach•Coachable•Acceptleadershiprules(coach,playersandstaff)•Acceptdecisions•ActiveplayerinputonandaroundthepitchLearntobecriticalofownperformanceListentotheownbodyandbeabletoreportinjuriesHavestudydiscipline(school)EncouragemotivationtocompeteEncouragecreativity 18
“Failurehappensallthetime.Ithappenseverydayinpractice.Whatmakesyoubetterishowyoureacttoit.”
-MiaHammFIFAWorldCupChampion,OlympicGoldMedalWinner
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EntryStageIfteamsareapartofaleague,playingtimeshouldbeabalanceddistributionamongstalloftheplayersontheteam.
DevelopmentalStagePlayingtimeinthisgroupshouldbereasonablydistributedamongstalloftheplayersontheteam.Startinglineupsshouldvaryandplayersshouldbegivenplayingtimeattwotothreedifferentpositions(recommendedthatplayersonlyplaytwopositionsinanyonegame).Playingtimemaybecomelessproportionalforallplayersdependingonthecompetitionlevelandabilityofindividualplayerstocompeteinspecificgamesituations.Coachesarestillstronglyencouraged,however,tomakesureplayersgetreasonableplayingtimeineverygame.
TransitionalStagePlayingtimeinthisgroupbecomeslessproportionallydistributedwithagreaterfocusonindividualeffectivenessingamesandtraining.Playersinthisagegroupwillbeawardedplayingtimebasedontechnicalandtacticalproficiency.Teamswillgenerallyhaveacoregroupofstartersthatmayplayagreaterproportionofgamesthannonstartersbutcoachesshouldgiveenoughplaytimeforeachplayertoearnmoreplaytime.Playingtimeincriticalcompetitionswillbebasedprimarilyontheindividualplayers’abilitytoeffectivelyexecuteinthatgamesituation.
CompetitiveStagePlayingtimeinthisgroupisappropriatedbasedonanindividualplayers’abilitytoexecutethetacticalandtechnicalprincipleswithintheteams.
GUIDELINESFORPLAYTIMETheamountofplaytimeandstartingline-uparegenerallydeterminedbypracticeattendance,beingontime,andperformanceinpracticesandgames.
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GoalkeeperAcademyDevelopmentPlan
TheSchwaben A.C.developmentalplanalsoappliestothegoalkeeper.He/sheisnotaseparateplayerbutispartoftheteam.Itisimportantinyoungerteamstotrainkeeperswithinthegroupwiththesameexercises.TheGKisspecialbecausehe/shecanusehands.Thatrequiresspecialtrainingandability.However,youngplayersintheU7-U14agegroupsshouldnotbegintospecializeinthegoalkeeperpositionatthistimeintheirdevelopment.
U9-U11
Alltechnical,tactical,psychologicalandphysicalabilitiesthatapplytothedevelopmentalstageofafieldplayerapplytothegoalkeeperinthisageaswell.Inaddition,thefollowingappliesspecificallytothegoalkeeper:•Controloftheballwithhandsandfeet•Learningthegameandthegoalkeeper’staskonthefieldwithplayful/funexercises•IntroductiontoGKspecificrules•Inallexercisestheemphasisisontechnicaldiscovery,experienceanddevelopment.Exercisesshouldbefunwithalotofrepetition.
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U12-U14
Alltechnical,tactical,psychologicalandphysicalthatapplyforthedevelopmentalstageofafieldplayerapplytothegoalkeeperinthisageaswell.Inaddition,thefollowingappliesspecificallytothegoalkeeper:•Learningbysimulatinggamesituations•Improveexistingtechniquesandlearningnewtechniques•Theemphasisinexercisesshouldbeondevelopmentofgameintelligence-- usingtherightgoalkeepertechniquesandtacticsattherighttime.
TechnicalDevelopment
Movementinthegoalandinfrontofthegoal/makingthegoalsmalleri.e.shortentheangleBereadyatthemomentoftheshotCatchingtechniques:•Collecttheballfromtheground•UnderhandandoverhandcatchingandlockingLearnallfallinganddivingtechniquesforballsdirectedtotheleftorrightsideofthebodyCoordinationofjumpingwithoneortwolegtake-off,bothfeetwithoutresistance1v1VolleyanddropkickoutofthehandGoalkick,bothfeetRollingballongroundandoverheadthrowHandlingbackpass 22
Positioningingoalwithdirectandindirectdanger1v1duelsBasiccoaching:“keeper”or“away”
Learningbyimitatingtheperformanceinpracticesituation.Improveexistingtechniquestoanoptimumlevelandlearningnewtechniques.Learnedtacticsandtechniqueshavetobeconnectedtogamerelatedtacticswithplayers.Inallagegroupsthekeeperswillreceiveadditionaltrainingbythegoalkeepercoachinseparategoalkeeperpractices.
TacticalDevelopment
U15-U19
TechnicalDevelopment
Movementinandinfrontofthegoal/makingthegoalsmalleri.e.shortentheangleBereadyatthemomentoftheshotCatchingtechniques:•Collecttheballfromtheground•UnderhandandoverhandcatchingandlockingLearnallfallinganddivingtechniquesforballsdirectedtotheleftorrightsideofthebodywithresistanceFallinganddivingDrifting 23
TippingInterceptingcrossedballsorchangingdirectionofballOneortwo-fistedpuncheswithandwithoutresistanceCoordinationofjumpingwithoneortwolegtake-off,bothfeetwithoutresistance1v1VolleyanddropkickoutofthehandGoalkick,bothfeetRollingballongroundandoverheadthrowHandlingbackpassindifferentvariations(bouncing,ontheground,fast,slow)
TechnicalDevelopmentCont.
PositioningingoalwithdirectandindirectdangerPositioninginandinfrontofthegoalforcrosses,freekicks,cornerkicksandpenaltiesCoachingpositioningofteammates1v1duelsUsealltechniquesandpositioningindifferentgameandweatherconditions
TacticalDevelopment
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CommunicationChain
Player/Parent
Weknowthatduringthecourseoftheyear,parentsmayseethingsthatmaynotseemrightormayseemunfairtoyourchild.Wewantyoutomakeusawareofyourconcernssothatwecanaddressthem,orattheveryleast,offeranexplanation.Schwaben hasestablishedameansofhandlingtheseissueseffectivelyandefficiently.ParentsandplayersareaskedtostrictlyadheretothefollowingSchwaben A.C.ChainofCommunication.
• Thefirstcommunicationstepshouldbeintheformofanemailtothemanager(organizationalquestionsonly)orcoach(soccerspecificquestionsregardingyourchild/theplayer).
• Thesecondcommunicationstep,intheeventanissue/questionhasnotbeenresolved,shouldbeascheduledinpersondiscussionwiththecoach.Donotwalkuptoacoachafter/beforepractice/gametodiscuss.
oU6- U11parentsshouldspeakwiththecoach.oU12- U14parentsandtheplayershouldspeakwiththecoachoU15– U18theplayershouldspeakwiththecoach.
• Thethirdcommunicationstep,intheeventanissue/questionhasnotbeenresolved,shouldbeaphonecalloremailtotheDirectorofCoachingbytheparent/player.
• Parentsandplayersshouldadheretoa24-hourpregameandpost-gameperiodwhencommunicatingwiththecoach.Pleasenotethisdoesnotapplytocommunicationtothecoachtoletthemknowaplayerissickorinjuredandcannotattendagame,forexample.
Coach/Manager DOC BoardofDirectors
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InformationSharing
Schwaben A.C.iscommittedtoopencommunicationwithparentsandplayersvia:Informationalemails/NewsletterSoccereducationMid-SeasonFeedbackEnd-SeasonFeedbackAnnualevaluationofplayers
ParentGuidelinesforHonoringtheGamebyPCA
Thekeytopreventingadultmisbehaviorinyouthsportsisayouthsportscultureinwhichallinvolved"HonortheGame."HonoringtheGamegetstotheROOTSofthematterandinvolvesrespectfortheRules,Opponents,Officials,Teammatesandone'sSelf.Youdon'tbendtherulestowin.Youunderstandthataworthyopponentisagiftthatforcesyoutoplaytoyourhighestpotential.Youshowrespectforofficialsevenwhenyoudisagree.Yourefusetodoanythingthatembarrassesyourteam.Youliveuptoyourownstandardsevenifothersdon't.Herearewaysthatparentscancreateapositiveyouthsportsculturesothatchildrenwillhavefunandlearnpositivecharactertraitstolastalifetime.
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BeforetheGame:
1. MakeacommitmenttoHonortheGameinactionandlanguagenomatterwhatothersmaydo2.Tellyourchildbeforeeachgamethatyouareproudofhimorherregardlessofhowwellheorsheplays.
DuringtheGame:
1. Fillyourchildren's"EmotionalTank"throughpraiseandpositiverecognitionsotheycanplaytheirverybest.2. Don'tgiveinstructionstoyourchildduringthegame.Letthecoachcorrectplayermistakes.3. Cheergoodplaysbybothteams(thisisadvancedbehavior!)4. Mentiongoodcallsbytheofficialtootherparents.5. Ifanofficialmakesa"bad"callagainstyourteam?HonortheGame— BESILENT!6. Ifanotherparentonyourteamyellsatanofficial,gentlyremindhimorhertoHonortheGame.7. Don'tdoanythingintheheatofthemomentthatyouwillregretafterthegame.Askyourself,"Willthis
embarrassmychildortheteam?”8. Remembertohavefun!Enjoythegame.
AftertheGame:
1. Thanktheofficialsfordoingadifficultjobforlittleornopay.2. Thankthecoachesfortheircommitmentandeffort.3. Don'tgiveadvice.InsteadaskyourchildwhatheorshethoughtaboutthegameandthenLISTEN.Listening
fillsEmotionalTanks.4. Tellyourchildagainthatyouareproudofhimorher,whethertheteamwonorlost. 27
NutritionConcept
Successinanysportisprimarilydependentupongeneticendowmentandpropertraining,butstudiesshowthatnutritionisalsoaveryimportantfactor.Thepurposeofthenutrientsinthefoodweeatistoprovideenergy,buildandrepairbodytissues,andregulatemetabolicprocessesinthebody.Morethan40specificnutrientsareessentialtolifeprocesses.Theymaybeobtainedinthedietthroughconsumptionofthe6majornutrientclasses:carbohydrates,fats,proteins,minerals,vitaminsandwater.
Deficienciesinnutrientsbynoteatingabalanceddietcaninclude:• Apathyandshortattentionspanandadropinlearningability• Unhealthyweightgain
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SoccerFitnessNutritionGeneralYesandNo’s
6-8Glassesofwater/day Soda
NaturalJuices Artificialdrinks
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SoccerFitnessNutritionGeneralYesandNo’s
Gatoradeduringandafter matches Energydrinks(RedBulletc.)
Meals:Morethan2hours beforeamatch Mealslessthan2hoursbefore match
Wholegrainbread,brownrice Whitebread,whiterice
Freshfruitsandvegetables Cannedfruitsandvegetables
Fish,chicken– grilled,steamed Fried meat
Wholegrainpasta Pizza
Bakedandboiledpotatoes Fries/chips
OliveOil Palmandcoconutoil
GameDayNutritionGuidelines
Sinceeatingfoodbeforeandinbetweensoccergamescanhavesuchanimpactonperformance,belowaresomenutritionguidelinesforgamedaysespeciallywhenplayershavemultiplegamesperdayintournaments.
Breakfast:Bestifeatenatleast2hoursbeforeaneventandconsistofhighcarbohydratecontentandlowproteinandfat(cerealwithfruit,oatmeal,wholewheattoast/bagel,low-fatyogurtetc.).
Inbetweenthegames:Ideallyyouwantatleast2hoursbeforethenextgame.Ifthereisnotenoughtimetheninsteadofafullmealasmall,highcarbohydratesnackshouldbeconsumedalongwithadequatefluidintakefromsportsdrinksandwater.Generally,youdonotwanttoconsumemorethanabout300caloriesifyouhavelessthan2hourstodigest.Themainfocusistokeephydratedandnotfeelinghungry,yetstillleavethegastrointestinaltractemptywhencompetitionbegins.
Ex.Pretzels,bread,Saltinecrackers,lowfatyogurt,Bananas
Whenthereistimeforamealinbetweengamessomethinglightshouldbeconsumed.Someoptionsforfoodcanbe,salad,chicken,pasta,abasicbeanburritowithoutsourcreamorcheese,mushroompizzavs.pepperoniorsausageorpepperpizza(stayawayfromredmeat,hamburgersetc).
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