Health, Nutrition, & Injury Prevention
Between club league and tournament play, competing in multiple “national” championships, the ODP system their involvement with regional and national teams, players [count] match totals for a year in the 80s, 90s and even more than 100. – Robert Zeigler
We believe an athlete’s eating habits, overall health, and nutritional choices play as great a role as those of skill and talent. The level of competition required at progressively earlier ages (especially in Texas) requires young athletes to spend time improving their muscle stability.
Injury Prevention: Speed, Agility, and Strength Training is very important for soccer players, especially for injury prevention. Girls especially need to keep their legs and knees strong because they are more susceptible to injure their ACL. This type of training includes use of a Speed Ladder, Beach/Sand Training, Lunges, Squats, Squats for Women, and Core strengthening exercises.
An example of sound treatment measures includes those for Contusion or a Sprain, for which you should do the following: Rest, Ice (until numb) not to exceed 20 min on muscle and 10 min on joints (particularly around the outside of the knee), Compression, Elevate, Before training or game heat, After training or game cold, and Ankle Sprain Rehabilitation
Warm Up
Warming up before you play is vital for soccer players. Especially older players and players who are sore. Tournament play is also a very important time for proper warm up. When player warm up the body before they play, the muscle soreness & stiffness goes away making you feel like a new person.
Games: Warm up 45 minutes before the game starts. Warm up should be 5-10 minutes of forward, backward, side shuffle, touch the ground with hands, quick 5 yard sprints, jumping, 360 and change of direction. Stretch each muscle for 15 – 30 seconds. Follow with 5 v 5 in a 30×15 yard area for 5 minutes. After you have warmed up you should have 15 to relax and get ready for the game.
Training: 5-10 minutes of light running along with side shuffle and all the same things as game warm up. You can do a light stretch with each muscle and your ready to play 100%.
Cool Down
Cooling down is also very important. This will allow your heart rate to go back to its resting rate. aid in the dissipation of waste products – including lactic acid. This is the most important time to stretch (Post training/games).
Why Warm Up & Cool Down?
- Increased speed of contraction and relaxation of warmed muscles
- Dynamic exercises reduce muscle stiffness
- Greater economy of movement because of lowered viscous resistance within warmed muscles
- Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
- Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
- Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
- Allows the heart rate get to a workable rate for beginning exercise
- Mentally focused on the training or competition
Pinnacle Nutrition Consulting
Pinnacle Nutrition Consulting is nutrition and lifestyle advice geared specifically for youth athletes and adults who want to live healthy, productive lives but with completely different end-goals. Owner Alana Mears is not a nutritionist but her knowledge and real-world experience have made her a highly-regarded consultant for training, strengthening, nutrition, Beach Body products and more.
GFT partners with Pinnacle Nutrition Consulting and Alana for the health of leadership, staff, athletes, and the families of our athletes. Alana’s experience and practical application make her input invaluable. Her ability to tailor nutrition the varying needs of a family of five that includes at least one young athlete is incredible! You can contact Alana directly through her website by clicking here. While you are there, be sure to read more about her approach to a practical, sustainable lifestyle.
Helpful Links and Information
*REMEMBER: We at GFT are not licensed physicians. You should ALWAYS consult with a physician or trained healthcare provider before beginning or stopping an exercise and nutrition program. Make sure you are healthy enough to begin a training program, regardless of age. Verify with your personal physician any nutritional product, especially if you have diabetes or other special dietary considerations/needs.