Fitness

Fitter teams win more games – it’s as simple as that.

 

Of course, I know that most grassroots clubs will not have a fitness trainer or a well-equipped gym.

But .......... there is a lot you can do yourself, as a player!

How many times have you seen a close game decided in the last 10 minutes because one team is fit and the other is running out of energy?
 

The best training sessions, and games, are when players use their skill, technique, fitness and, most of all, their concentration from the word go.

Concentration is more difficult when you are tired, so fitness can help mental strength too!!
 

By way of example - in a game - it's one thing to read an interception, but a player who is ready and able to move quickly, and get in front of the intended recipient of the pass, will be much better equipped to actually win the ball.
 

When you get to “full fitness”, players can often get bored by “dull” fitness exercises, so Managers and Coaches should vary the work to make it useful AND fun at training!!

Using a combination of jumps is a great way to help muscles get warmed up and you can do a series of short sprints to prepare yourself for a match.

It gets the blood circulating in your legs and prepares you for the short sprints used regularly in games

When coaching fitness, I believe passionately in using footballs (as this makes it more fun and also "game realistic"!!).
 

Also, here are three truths that are worth remembering when trying to maintain fitness, or recover from injury.

 

1) Don’t run through a stitch

The stabbing pain in the tummy, otherwise known as a stitch means that you have taken on too many carbohydrates before you started training.
 

This often means too much pasta, maybe an hour or so earlier, or after a big meal. well intentioned this may be but it’s really not good!

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What has happened is that there is a sudden rush of sugar, increasing the amount of insulin your liver has to cope with.

The liver squeezes and this is where you feel the real pain – the stitch.

Action: You should not run through a stitch.

The pain will mean that you are not able to maintain a proper body shape and might cause you to injure yourself in another way.

It is simply a case of stopping and waiting for the pain to subside.
 

2) Loss of performance through loss of water – think about the water intake timings

It only takes a loss of 3% of water from the body to impair the performance of most grassroots footballers.

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Rehydration, the replacement of lost water, needs to occur on regular intervals, normally every 15 to 20 minutes.

Ideally you need to replace the same amount of water with each drink.

However this sort of rehydration does not represent the game situations where water intake is not as controlled.

If possible it is better to train as you play and this goes for rehydration.

The body adapts through training to the conditions set, therefore benefiting the football player when they play in the game.
 

3) Two good nights sleep will repair your muscles more effectively

Most muscle repair occurs while you are asleep.
 

This happens through something called deep orthodox sleep.

Deep orthodox sleep last for 20 minutes on average and happens at most 4 or 5 times a night, but on average 3 times.
 

You need 5 cycles to give the maximum muscle repair.

A good night’s sleep is when you reach that 5 cycles level, but for most that means two good night’s of sleep for fully repaired muscles.
 

Diet

In simple terms, what we eat and drink provides the fuel for us to train, play and recover from training.

 

What we need to know is what is the best “fuel”, for our players.

 

Carbo education for the benefit of the players

Carbohydrates are recognised to have the most immediate effect on the players’ performance, so Managers should try to help educate the team to eat better to operate better, but at the end of the day eating is fun too and is very much personal choice!!

It is impractical to give all players a specific diet sheets because of the variety of home cooking circumstances (e.g. mothers, partners, flatmates, schools).

However, an appreciation of the benefits will help you choose better options!

Low fat carbs for low fat players

Despite the horrors outlined by some trendy diets, there are many staple foods which provide excellent sources of carbohydrates e.g. potatoes and pasta.

 

The key though is to avoid high carb foods with a high fat content.

 

This will mean that high consumption will also lead to weight gain.

For example, crisps and pizza are two hazards to be avoided.
 

So, What’s good to eat?

Some good, low fat, high carb foods are:

- rice,

- popcorn

- breakfast cereals

- fruit

- toast and honey

- potatoes

- pasta

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BUT, Some treats should be had as well:

- chocolate

- sweets (eg fruit gums)

-Coca Cola (though this drink is not a substitute for water).
 

Baked potatoes and sandwiches are good “whole” meals, with fillings which avoid too much fat, this making an even healthier option.

So cut down on butter, cheese and mayonnaise and use baked beans, lean meats and low fat cheeses.

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Keep the balance

A diet cannot just be carbohydrates, but also protein, fat and hydration.

It is worth thinking what you are eating and drinking, if only to help you make their own more informed decisions.

DIET FACTS

On average, carbohydrates makes up at least half of a player’s total energy intake. In football, the intensity of the sport means that carbohydrates are the primary energy source. All milk has the same carbohydrate content, but differs in fat content, therefore footballers would do better to drink semi skimmed or skimmed milk.

There is little evidence to suggest any difference for performance on whether a player should eat complex carbohydrates (e.g. pasta or potatoes) and simple carbohydrates (e.g. sweets and fruit).

Hope that all helps!