Coaching Tips

Preparation
An appropriate warm-up session should precede every exercise session. Warm-up routines should begin with a general whole body activity such as cycling, walking or jogging at a low intensity. This will increase heat and blood flow to the muscles and tendons thereby preparing them for higher intensity workouts. This general warm-up should be followed by a specific warm-up that would consist of performing some of the session’s exercises at a low intensity.

Code of Conduct for Players

Obligations towards the game

A Player Should
o Make every effort to develop their own sporting abilities, in terms of skill, technique, tactics and stamina.
o Give maximum effort and strive for the best possible performance during a game, even if his team is in a position where the desired result has already been achieved.
o Set a positive example for others, particularly young players and supporters
o Avoid all forms of gamesmanship and time wasting.
o Always have regard for the best interests of the game, including where publicly expressing an opinion on the game and any particular aspect of it, including others involved in the game.
o Not use inappropriate language.

Obligations towards one’s own team
o Make every effort consistent with Fair Play and the Laws of the Game to help his own team win.
o Resist any influence, which might, or might be seen to, bring into question his commitment to the team winning.
o Respect for the Laws of the Game and competition rules.
o Know and abide by the Laws, rules and spirit of the game, and the competition rules.
o Accept success and failure, victory and defeat, equally.
o Resist any temptation to take banned substances or use banned techniques.

Respect towards Opponents
o Treat opponents with due respect at all times, irrespective of the result of the game.
o Safeguard the physical fitness of opponents, avoid violence and rough play, and help injured opponents.

Respect towards the Match Officials
o Accept the decision of the Match Official without protest.
o Avoid words or actions, which may mislead a Match Official.
o Show due respect towards Match Officials.

Respect towards Team Officials
o Abide by the instructions of their Coach and Team Officials, provided they do not contradict the spirit of this Code.
o Show due respect towards the Team Officials of the opposition.

FOOTBALL FOOD
Balanced Diet
Average Western Diet
40% Carbohydrates
40% Fat
20% Protein

Healthy Diet (non sportsperson)
50% Carbohydrates
30-35% Fat
15-20% Protein

Healthy Diet (for footballers)
60% Carbohydrates
25% Fat
15% Protein

How you cook food is as important as what you eat - for instance grilling rather than frying -

CARBOHYDRATES give energy and fuels aerobic exercise. Bread, jam, honey, sugar, baked beans, sweetcorn, parsnips, porridge, lentils, pasta, rice, bananas, potatoes.

FATS have a high energy source but not required for football as too much fat can lead to high cholesterol and blood pressure. Such as bacon, fried foods, eggs, chips in moderation.

PROTEIN for growth and repair of the body strength such as meat, eggs, fish, dairy products, nuts.

DRINKS such as isotonic are good source of energy. Alcohol is not good as it does not replace lost fluids and is known as diuretic as it dehydrates rather than hydrate. When using alcohol moderation is the key. Water is still best drink for dehydration 1-3 litres a day should be drunk dependant on body weight.
Fluid loss can be high so the need to replace the lost fluids is important.To stop dehydration which can lead to deterioration in playing performance and affects co ordination and decision making as well as fatigue.

Here’s a fact: young footballers can have all the skills in the world but without the proper nutritional support, they won’t be as fit as they could be and their performances will suffer.
They won’t be able to train as hard or as long, so won’t improve their play, and during games run the risk of getting tired.

How they perform during games and training depends on what they eat and drink before, during and after each match or session. If they eat and drink the right stuff, they will improve. Follow our advice and they’ll be a bundle of energy out on the pitch!

First off, let’s look at the essential nutrients young footballers need to be eating, and the foods they’re found in.

Nutrient found in

Simple carbohydrates: Sweets, cakes, soft drinks, jam
Complex carbohydrates: Rice, bread, pasta, potatoes, cereals, fruit
Saturated fats: Butter, margarine, cheese, pasties
Unsaturated fats: Sunflower oil, salmon, nuts
Protein: Milk, chicken, eggs, fish, yoghurt
Vitamins and minerals: Fruit, vegetables, dairy products
Fibre: Seeds, peas, beans
Water: Foods, drinks, formulated sports drinks

Footballers need increased energy to gain that extra edge, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%!

Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.

Snack Attack! These snacks are high in carbohydrate but low in fat

Banana, jam or honey sandwiches
Muesli bars or sweetened popcorn
Fruit cake, currant buns, scones, American muffins
Crumpets, bagels, English muffins, scotch pancakes
Pop Tarts, rusks and cereal
Jelly cubes
Jaffa cakes, wine gums, jelly babies
Low fat rice pudding, bread pudding
Yoghurts and milkshakes
Fruit and dried fruit

PLEASE NOTE THESE ARE JUST EXAMPLES -
FOR PROFESSIONAL DIETARY HELP YOU SHOULD SEEK ADVICE FROM A DIETITIAN OR A SPORTS NUTRITIONIST