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Pre-Activity Warm Up

Before every training session or game, it is vital that each player undergoes a rigorous pre-activity warm up routine. This routine gets especially critical as the player gets older and into their teenage years.

The warm up routine will eventually include a soccer ball and should focus mainly on preparing the body for physical exertion. The warm up routine should take at least 20-30 minutes.

Body Activation

Begin the activation phase with the following...

  • Warm up with light jogging skipping and shuffles to increase your heart rate gradually.
  • Make sure the distance you jog is no more than 15 yards.
  • Use cones to mark out your area for the team.

Stretching

One of the most important steps in the warm up, stretching should be dynamic and not standing still. Stretching should incorporate full range of motion for the joints and muscles. This should be done whilst walking or a very slow jog.

Ball Activation

Add a soccer ball to the warm up by dribbling at slower speeds, then gradually build it up faster. This will help the players to get a feel for the ball before their activity.

Final Progressions

Once the muscles have warmed up, finish the warm up phase with more strenuous exercises. The final steps of the warm up should include the following:

  • Changes of direction
  • Sprints
  • Acceleration changes 
  • Simulation of game play situations
Muscles

Periodization

Nutrition

Rehydration

Rehydration begins as soon as the play phase is completed ends. Players should not stop drinking water when practice or a game ends. In fact, this is a very important time to drink because the body is no longer sweating as quickly as during play. When a player is dehydrated, it affects their ability to perform and their ability to regulate body temperature.

Players should consider these tips for recovering proper hydration levels:

  • Water is the best drink to rehydrate. Avoid sodas, carbonated water and caffeine. 
  • Urine should resemble lemonade. Darker urine means you need to drink more.
  • You should be aiming to drink 16-ounces of water for each pound lost during play - One pint for every pound lost during exercise.

Refueling the Body

The body uses carbohydrates to refuel. Muscles burn fuel quickly during the strenuous activity of a game or practice. In order to replenish the carbohydrates lost — it is important to eat foods that are good sources of carbs. To do this quickly, eat these foods within an hour after the practice or game, muscles refill carbs fastest immediately after exercise.

Good Carbohydrate Food Sources:

  • Banana's
  • Energy/Cereal Bar
  • Oatmeal
  • Cereal
  • Tuna Sandwhich
  • Chicken Sandwhich

Rebuilding the Body

The body rebuilds with protein. Muscles are mostly made of protein. During exercise, muscles get fatigued and damaged. Replacing proteins is imperative to allow muscles to rebuild themselves. Eating more protein also gives undamaged muscles more building material, helping them become stronger over time. Healthy foods contain all the protein anyone needs without adding specialty protein shakes to their diet.

High Protein Sources: 

  • Low Fat Milk
  • Soy Milk
  • Non-Fat Greek Yogurt
  • Eggs
  • Handful of Nuts
  • Tuna Sandwich
  • Chicken Sandwich

Concussion Awareness

Concussion in youth sports is one of the most common injuries and also one of the most important to recognize right away.

Every coach and team manager at FC Westlake is required to undergo Concussion Protocol training each year in order to refresh themselves with the signs to look out for, and the steps to take if a player is suspected of having a concussion.