schwabena.c. youth development plan€¦ · learning and improving techniques to take penalty kick,...

Schwaben A.C.YouthDevelopmentPlan

DirectorofCoaching:ThomasGansauge

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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

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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

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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


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


Buildself-confidencethroughfunpracticesEncouragecreativitySportingattitude,respect

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TransitionalStageU12– U14

Typically,betweentheagesof11and14iswhenathletesdecidebetweenplayingasportrecreationallyandwithdeepercommitment.TheSchwaben A.Cwouldliketopreparethoseplayerswithadeepercommitmentforthecompetitivestage.

Coachesareexpectedtoencourageplayerstotakeresponsibilityandpresenttheconceptbehindteamsport/integrityLearntodealwithwinningandlosingThegoalistocompetetodotheirbestratherthancompetetobethebest.

“Idon’tcareifplayersatthatagewinagame.Iwantthemtolearntolovesoccerandlearntodealwiththeroundthing…”

-JohnHackworth,PhiladelphiaUnion,coachandyouthdevelopmentcoordinator


MaintainingfocusonballmasteryusingbothfeetControllingandcontinuationwithballbyallallowedbodypartswithspeedandresistanceDribbling

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PassingwiththeinsideongroundandinairPassingwithlacesongroundandintheairCuttingofball(inside,outside,sole)DevelopandencouragecreationofownfakesLearningmovesforpassinganopponentShootingatgoalsfromdifferentanglesStoppingtheballindifferentwaysBasictechniqueofheadingwithoutresistance

Small-sidedgames4v4,7v7,8v8playedwithandwithouttacticalemphasis•Speedofplay(limittouches)•Switchpointofattack•Transition(whenwinningandlosingtheball)•Keeppossession•WithandwithoutGKTrainlinespecifictacticsTraintoplayoutofbackPassingtostrikersandfollowupMovementinfrontofthegoal


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


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Introductioninpositionspecificresponsibilitiesin11vs.11Introductionofthemajorsystemsofplay4-4-2,4-3-3,3-4-3advantages/disadvantagesEncouragemotivationtocompete


PhysicalDevelopment

Focusonimprovementofsoccerspecificathleticism/conditionmainlyviagameformsImprovingagoodrunningtechniqueandcoordinationMaintainandimproveflexibilityPower/Strengtheningwithownbodyweight


ConceptofFairPlayNurturecreativitySportingattitudeandrespectLearntodealwithwinningandlosingandteamplayLearncommunication:player-player,player-coach•Coachable•Acceptleadershiprules(coach,playersandstaff)•Acceptdecisions•ActiveplayerinvolvementforproblemsolvingonthepitchLearntobecriticalofownperformanceListentotheownbodyandbeabletoreportinjuries

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CompetitiveStageU15– U19

TheCompetitiveStageistheculminationofthedevelopmentalprogram.Atthislevelourcoachesandstaffarepreparingandassistingcollege-boundplayersinobtainingplayingopportunitiesandscholarshipsifdesired.Schwaben willfocusonsystematicimprovementandstabilizationoftechnicalproficiencyandtacticalknowledge.


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


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)


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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


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PhysicalDevelopment

Focusonimprovementandstabilizationofsoccer-specificathleticism/conditionMaintainingagoodrunningtechniqueandcoordinationMaintainandimprovetheflexibilityPowertrainingwithownbodyweightandspecificexercisesEmphasisonexplosivity (starts,sprints,jumps)


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.


Movementinthegoalandinfrontofthegoal/makingthegoalsmalleri.e.shortentheangleBereadyatthemomentoftheshotCatchingtechniques:•Collecttheballfromtheground•UnderhandandoverhandcatchingandlockingLearnallfallinganddivingtechniquesforballsdirectedtotheleftorrightsideofthebodyCoordinationofjumpingwithoneortwolegtake-off,bothfeetwithoutresistance1v1VolleyanddropkickoutofthehandGoalkick,bothfeetRollingballongroundandoverheadthrowHandlingbackpass 22

Positioningingoalwithdirectandindirectdanger1v1duelsBasiccoaching:“keeper”or“away”

Learningbyimitatingtheperformanceinpracticesituation.Improveexistingtechniquestoanoptimumlevelandlearningnewtechniques.Learnedtacticsandtechniqueshavetobeconnectedtogamerelatedtacticswithplayers.Inallagegroupsthekeeperswillreceiveadditionaltrainingbythegoalkeepercoachinseparategoalkeeperpractices.

TacticalDevelopment

U15-U19


Movementinandinfrontofthegoal/makingthegoalsmalleri.e.shortentheangleBereadyatthemomentoftheshotCatchingtechniques:•Collecttheballfromtheground•UnderhandandoverhandcatchingandlockingLearnallfallinganddivingtechniquesforballsdirectedtotheleftorrightsideofthebodywithresistanceFallinganddivingDrifting 23

TippingInterceptingcrossedballsorchangingdirectionofballOneortwo-fistedpuncheswithandwithoutresistanceCoordinationofjumpingwithoneortwolegtake-off,bothfeetwithoutresistance1v1VolleyanddropkickoutofthehandGoalkick,bothfeetRollingballongroundandoverheadthrowHandlingbackpassindifferentvariations(bouncing,ontheground,fast,slow)


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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schwabena.c. youth development plan€¦ · learning and improving techniques to take penalty kick,...

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