THE NEED FOR NUTRITION

Why is Good Nutrition Important?

Without the correct nutritional support the player will not be able to sustain an intensive training program over a long period of time and improvement will, therefore, be limited. 

An understanding of nutrition is also necessary to ensure optimum performance in competition, with manipulation of the diet leading to substantial improvements in performance.  The difference between the skills and fitness characteristics of the winning and losing teams can often be small and, where other things are equal, attention to diet can be the difference between the team at the top and at the bottom.

Nutrition and Foods

It’s important that the components of nutrition are known and a good balance maintained for proper health and endurance.  These components consist mainly of:

·         Carbohydrates

·         Fats

·         Proteins

·         Vitamins

·         Minerals

·         Fiber

·         Water

The food and drink that we consume contain a variety of these nutrients and it is essential that the right balance is achieved on a daily basis in order to optimize performance.

The foods that we consume play three major roles within our bodies:

·         Providing energy– Almost all our bodily functions rely on the energy contained within the foods we eat and drink.

·         Assisting in growth and repair– Body tissues are constantly being broken down and regenerated.  This is achieved by utilizing the foods we eat and is especially important when players are injured.

·         Maintaining general body function– As well as providing energy to train and compete, the daily needs of individuals must be met in order to maintain the function of our biological systems, for example the heart, lungs and stomach.

For the soccer player, ensuring the diet contains sufficient energy to meet the daily requirements is most critical.  When considering whether a player’s diet is “healthy” or “balanced,” many nutritionists believe that if the correct amount of fuel is provided by the right proportion of nutrients, then enough of the other essential nutrients will also be provided.

What to Eat and when

The competitive year for the soccer player can be divided into three main phases: the close season, the pre-season and the playing season.  We will briefly consider the nutritional habits of soccer players during each of these phases:

·         Close season– Energy intake of a soccer player tends to greatly exceed energy expenditure.  Activity levels decrease and there is little attempt to modify eating habits accordingly, leading to increased body-fat.

·         Pre-season– Energy expenditure greatly increases and energy intake is reduced to lower body-fat.  This is likely to adversely affect a player’s ability to play.  Energy intake and expenditure should match during the close season.

·         Playing season– Energy intake appears to equal energy expenditure for most players, but the contribution of the macronutrients, protein, fat and carbohydrate to total energy can change to improve recovery and support playing.

Understanding Carbohydrates

Carbohydrates and fluid intake should be the main consideration for soccer players as glycogen (stored carbohydrate) depletion and dehydration are two major causes of fatigue during soccer training and matches.

Foods that contain carbohydrate are listed below:

                        Breads and pizza bases

                        Rice, pasta and noodles

                        Potatoes and potato products

                        Peas, beans, lentils and corn

                        Fruits (fresh, dried and canned)

                        Sugar, jams, honey and fruit spread

                        Biscuits, cakes and buns

                        Fruit yogurts and other puddings

                        Soft drinks and commercial sports drinks

Carbohydrate can be divided into two main categories: complex (starchy) carbohydrate found in foods such as rice, pasta, bread and potatoes and simple (sugary) carbohydrate found in fruits, jams and honey.  In reality, most of the foods we eat contain a mixture of simple and sugary carbohydrate, for example cakes, buns, biscuits, breakfast cereals and puddings.

To ensure that a soccer player’s diet is high in carbohydrate and is also “balanced,” a mixture of carbohydrate-rich foods and drinks should be consumed.  This variety will help the player to consume adequate quantities of other nutrients such as protein, vitamins, minerals and fiber.

During training, a player may need as much as five to seven grams of carbohydrate per kilogram of body mass per day, with a little more during intense training periods and in the 24-hour period after matches.

The immediate recovery period post training and matches is a crucial period during which the depleted muscle carbohydrate stores can be replenished at a faster rate than normal.  It is recommended that immediately post training players consume one to two grams of carbohydrate and then the same again two hours later.

It’s difficult to achieve the recommended intake of carbohydrate from only three meals a day.  Therefore, snacking should play a crucial role in a soccer nutrition program.  The size and timing of these snacks and whether they are in fluid or solid form will depend upon the individual.

Consuming a Low-Fat Diet

It’s not necessary to totally eliminate fat from the diet.  A certain amount of dietary fat is essential to ensure good health.

The following recommendations are designed to help a player to achieve a low intake of fat as well as a high intake of carbohydrate:

·         Base every meal and snack around a carbohydrate-rich food

·         Meats and sauces should accompany bread, pasta, rice, etc.

·         Use some reduced fat alternative foods such as reduced-fat milk, spreads and cheeses and choose lean cuts of meat

·         Grill, bake or microwave food rather than frying or roasting

Consuming Adequate Quantities of Fluid

The recommendation is to drink before, during and after training as well as drinking as frequently as possible during a match.  You should practice drinking a little and often. 

The following are some key hydration points:

·         Rehydration is a major part of the recovery process after exercise, but little attention has been placed by players and coaches.

·         There is also an increased risk of heat illness in individuals who begin exercise in a dehydrated state.

·         Rehydration requires replacement of body water loss, but ingestion of plain water is not very effective.  Drinks should contain moderately high levels of sodium and possibly some potassium.

Traditionally, sports nutrition research has focused on running and cycling performance because of the ease by which research studies either on a treadmill or bike can be controlled.  However, the critical influence that nutrition can have on soccer training and competition has now been recognized.  A diet that is high in carbohydrate and adequate in its fluid content will ensure that the soccer player can support consistent and intensive training, ultimately affecting performance.

Selecting and Teaching Team Defense

The importance of sound team defensive play to championship basketball cannot be over emphasized. Good team defense can bring a victory when the offense is having the inevitable "off" night. In fact, the major difference between the average basketball team and those who enter the winner's circle at the end of a tournament lies in the ability to play defense.

Few coaches would argue against the tremendous importance of team defense, but failure to emphasize team defense and to teach it properly is prevalent in basketball coaching. If I could emphasize only one point to the inexperienced coach, it would be the value of team defense and the role of the coach in its achievement.

Players need little coaching to play offense, the fun part of the game. Few players, however, like to play defense, and most will not do so unless properly guided by an enthusiastic coach who teaches them the value of defense, using sound teaching techniques to help them master the defensive part of the game. The building of a whole team defense begins with selecting the defensive maneuvers to be used for the season, and it includes a schedule of adequate practice time to develop these defenses. A coach may select a sagging type of man-for-man defense for the basic team defense, yet there will be times when a pressing defense is needed. A zone defense may be chosen as the basic defense, but again provision must be made for the pressing situation. The team that uses the man-for-man as its basic defense may want to learn a zone for use in special situations, such as when opposing a high-scoring center or when facing a weak outside shooting team. Thus, more than one team defense is needed for a season of play. Select these defenses in advance and make practice plans accordingly.

SELECTION OF THE DEFENSE

Several factors are involved in selecting defenses to be used during the season:

1. The defensive philosophy and knowledge of the coach.

2. The defensive ability of the players.

3. The type of competition to be faced.

The coach's defensive philosophy is tremendously important in selecting team defenses. If, for example, the coach's philosophy centers around a belief in aggressive man-for-man play, the coach may find it difficult to generate sufficient enthusiasm for teaching a zone defense even though the type of players he has available may dictate it.

The defensive ability of players on hand is certainly an important factor to be considered. A team of tall, slow players may find zone defense more effective than a man-for-man. A zone may also be more suitable for the smaller team that needs rebounding strength. The team with fast, medium-sized players may be able to gain more advantage from a man-for-man defense.

Not to be forgotten in the selection of a defense is the type of competition to be faced. As a general rule, the better the competition, the less likely a zone defense will be successful. Fewer college teams play zone defenses than do high school teams because college shooters are usually more proficient, and a man-for-man defense can be more successful. Fewer zones are played by the larger high schools than by the smaller ones, mainly because larger high schools face similar schools with a higher probability of better shooters. Smaller high schools have fewer players to choose from, and teams use zones more often to make use of their personnel as best they can. Thus, the success of zone defenses is closely related to the type of competition to be faced.

TEAM DEFENSIVE ESSENTIALS

Many types of team defenses are used in modern basketball. Various types of man-for-man and zone defenses exist, and combinations of both are seen often. Regardless of the type of defense a team may use, certain essentials are necessary for success.

1. Team members must have a desire to play defense.

2. All team members must use correct defensive stance and footwork.

3. All team members must maintain correct positioning.

4. Team members must talk to one another to be able to combat the variety of possible offensive situations.

5. Establish definite responsibilities and techniques for meeting the various types of possible offensive maneuvers.

6. Make definite rebounding assignments.

DESIRE

Team members must have a desire to play defense. Because of the nature of the game and the tremendous amount of publicity and public favor given to high scorers, most players prefer to play offense. The coach's job is to sell the importance of playing defense to the team and to instill in them the desire to play defense.

Defense can be the great equalizer. When the offense is having a bad night-and this will invariably happen-good, sound defense can produce a victory. But good defense cannot be played unless team members want to do it. The idea of letting the other team shoot so that you can get the ball for a scoring attempt results in a long, dreary winter. The worst method of getting the ball is by taking it out of the opponent's basket!

If a coach stresses defense at least on an equal basis with offense in practice sessions, if a coach cites outstanding defensive performances to the press, if awards at the end of the season include awards for best defensive players as well as offensive players, and if a coach distributes praise regularly to the good defensive players, then the desire to play defense can be instilled, and the seeds that are a prerequisite to a solid team defense can be sown.

CORRECT DEFENSIVE STANCE AND FOOTWORK

All team members must use correct defensive stance and footwork. The player who stands erect in guarding an opponent or who uses incorrect footwork seldom does a good defensive job. Since a good team defense is dependent on not one or two players but on five working as a coordinated unit, improper stance or footwork by any one of the five can greatly reduce the effectiveness of the team defense.

CORRECT POSITIONING

In addition to good stance and footwork, team members must maintain correct positioning. A player cannot expect to defend an opponent unless he or she maintains proper floor position. In man-for-man defenses, this means that the player is usually between the respective opponent and the basket. If the opponent breaks into the area near the basket, the defensive player must play between the opponent and the ball to prevent the opponent from receiving the ball in such a dangerous scoring position. If the team defense is a zone, each player must be in the proper floor position in the zone and must make the proper shifts with the movement of the ball. An incorrect shift results in improper position and a weakness in the team defense. One player out of position can nullify the work of four other players and weaken an otherwise sound team defense.

TALK

It is extremely important that team members talk to one another to be able to combat the variety of possible offensive situations. Talk is a valuable asset to a good team defense. The player who does not yell out to teammates to warn them of special situations impairs the effectiveness of the team defense, even though he or she may be a good individual defensive player. Calls such as "watch the screen", "screen left", "switch", "stay", "rebound", and "slide through" are a few of many calls needed to insure correct defensive action for the variety of offensive screens and maneuvers that a team will face.

This defensive talk is not something that happens automatically; in fact, it is one of the more difficult facets of team defense to achieve. Coaches must require this defensive talk and should include practice drills in which players must yell out the proper defensive terms. Players who do not talk on defense must be penalized.

TECHNIQUES FOR MEETING VARIOUS MANEUVERS

Establish definite responsibilities and techniques for meeting the various types of offensive maneuvers. A good team defense is prepared to meet all types of offensive formations, whether it be a single post, a double post, or another offense. Player must be shown how the coach wants to defend the offensive maneuvers that go toward making up the opponent's offense. Work on the practice floor allows team members to get to know any adjustments in the team defense that may be needed for each formation.

Definite defensive techniques must be practiced for meeting the various types of screens and other offensive plays. These techniques must be developed on the practice floor and cannot be left to chance during the game. Players who switch on a screen one time and then "slide through" on the identical screen the next have not mastered these defensive techniques, which are absolutely essential to a sound team defense.

REBOUNDING ASSIGNMENTS

The coach must make definite rebounding assignments. These assignments begin as an opponent begins to take a shot. If the defense is a man-for-man, each defender must screen, or box out, the opponent to get between the opponent and the basket. Failure to do this by any one member of the defense can result in an easy basket for the opponent. Correct blockout techniques usually bring three rebounders into the vicinity of the basket for the short rebound and two rebounders outside in a position to grab the long rebound. If the defense is a zone, players must be certain of rebounding areas and must attempt blockouts of opponents in their respective areas.

5 Crucial Tips for First-Time Soccer Coaches

The start of the soccer season draws upwards of 19 million players to the fields - many for the first time. Among these soccer warriors are the moms and dads that volunteer to serve as coaches. These well-intended surrogates, many with no soccer or coaching experience, are central to the success of the season. Here are five crucial tips for first-time soccer coaches:

1. Team Meeting

Hold a team meeting with the parents. This is an important first step to establishing dialogue with the team. You'll figure out straight away who will be your staunches allies and who may become troubling families. During this meeting, you must communicate your expectations for the season. Explain that the kids are your central focus and that the goal is to make the season as fun and as developmental as possible. The goal is to develop players. Winning or losing just happens to be a part of this development, but is never the goal. Since you are only one person, ask for assistant coaches. These people fulfill the important roles that will otherwise distract you from coaching: tying shoelaces, blowing noses and holding a hand for a bump or a bruise. Finally, before you leave, gather the best contact information for each family as you will encounter many different situations including separation and divorce.

2. Plan your Sessions

Inexperience in the sport either as a player or as a coach means that you have to be more prepared for your sessions. Even experienced soccer players may be new to coaching young players. It is a different dynamic of holding the attention of young players that may or may not want to be at practice. While preparing:

a. Focus on the basics

b. Don't be afraid to experiment if your plan isn't working

c. Don't form lines. Lines are boring, allow only one player at a time to participate and will ensure players will lose interest.

d. Have a ball for every player. Soccer is an amazing sport that everyone can play at once to grow and develop. One ball per player is critical.

e. Talk for 30 seconds or less to young players. Quick short instructions are best.

f. Give frequent water breaks. This allows you to change the activity and keep the kids interest fresh.

g. Elevate your mind to the kids' level and talk about the game in terms they'll understand. Use references to superheroes or relevant cartoon characters to illustrate your points. You can't imagine the progress when you put the game on their level.

3. Praise - not Criticize

Invest some time into getting to know your players personally. It will pay dividends in motivating them. Kids at younger ages respond to positive enforcement at far greater levels than negative criticism. Use the "sandwich" technique when correcting an issue: 1 compliment, 1 critique finalized with 1 compliment. Kids will learn and grow at their own pace. Exercise patience in their skill development.

4. Make it Fun

If you make it fun, the kids will learn and grow. Why? If your players love soccer, they'll play it in the backyard with mom and dad and sister and brother. This is where the real development happens - in the backyard. Imagine how each player will want to show off their new move each week. As a coach, be as enthusiastic and positive as possible and you'll see the kids faces light up. Turn them onto the game! You'll be amazed at the results.

5. End of Season Party

Hold an end of season party and recognize each player with a "funny award." This would include things like "Biggest Hustler", "Craziest Headballer", "Most Enthusiastic" but should never include "Best Player" which only please one player and disappoint the rest. You (and the players) will find it extremely rewarding to see first hand the development over the course of the season. If the kids have had fun and you've turned them onto the game of soccer, you have successfully completed your job as coach.

Congratulations on your first (of many) successful soccer seasons!

why so serious #51

“You cannot have good players if you have bad coaches.”

- coach Timo -