Girls Soccer Coaches Corner

Coaches Philosophy

It is my personal goal to provide all players with a positive and rewarding experience of soccer.

I believe in treating all the players with respect.

I actively discourage any form of bullying and/or what I consider to be abusive treatment of younger players.

I actively seek the opinion of assistants, captains and players when making decisions.

I work to pass on my own passion and appreciation of the game and set the stage for the players to become ardent supporters of the game for the rest of their lives.

I believe these goals can be accomplished by improving team and individual skills, improving physical and mental fitness, developing an understanding of the art of the game, and creating success on the field.

Success is defined as rising to our potential which may or may not result in wins on the field.

I place a very high emphasis on the practice sessions to help achieve success.

In practices I work to provide a learning environment that supports the needs of the players in the areas of fields, equipment, rules, discipline, skills, strategy and tactics, fitness and health.

I try to model the behavior I expect from the players

I explain and implement school rules and a clear set of rules specific to this program.

For Varsity, my goal is to have the strongest team on the field at all times, taking into account injuries, fatigue, off-form, mismatches and other considerations that cause substitutions.

Seniors who played at Varsity level in the previous year will have the right to play Varsity in their senior year.

For Junior Varsity equitable playing time is given a high priority.

Practices

We spend a lot of time at practice and a lot of time is put into preparing each practice session. I believe that if you can’t or won’t do something at practice you won’t be able to do it under the pressure of a game. I will select players based on their positive attitude during practices, the amount of effort put into practices, the willingness to learn and do the best for the team.

Playing time will generally reflect the quality and consistency of performance at practice.

Nutrition

Disclaimer: I am not a nutritionist or medical professional. These guidelines are the result of research of internet soccer sites and published articles. Each player should modify the guidelines to meet her own needs. Use the practices to test the suitability of your diet. If in any doubt please consult a professional nutritionist or your own doctor.

BASIC FACTS:

* Soccer is an endurance sport – players need to have a diet similar to marathon runners.
* The amount of GLYCOGEN in your muscles has a direct correlation with your endurance and performance.
* It is important to raise the Glycogen prior to a game, restore levels during the game and replenish levels after the game.
* Carbohydrates (CHO) raise the level of Glycogen.
* CHO - potatoes, white rice, bread, honey, carrots, bananas, raisins, glucose, pasta, noodles, potato chips, grapes/oranges, porridge, corn, apples/peaches/pears, yogurt, peas, beans, lentils, milk, ice cream, soup, fructose.

DAILY DIET:

* A good daily soccer diet has a total of –
o 1 oz of CHO per 6lb of body weight,
o 1/3 oz of protein per 6lb of body weight and
o 1/3 oz of fat per 6lb of body weight.
* One method of adding sufficient carbohydrates to your daily diet is called “Grazing” where you have 2-4 high CHO snacks between 3 main meals.
* A high CHO snack can include fresh fruit (bananas, raisins, grapes etc.), fresh vegetables, CHO sports energy drink.
* Main meals should contain a large portion of potatoes, pasta or rice. Eat plenty of fresh vegetables. Add bread, yogurt, honey, bananas. Protein can come from leaner meats such as chicken, white fish, tuna in brine, cottage cheese. Fruit for dessert.

GAME DAY:

* A small meal 2 hours before the game. (600 calories) (3 bananas and 4 slices of bread all at the same time – for example)
* 12-14 oz Isotonic sports energy drink 10-15 minutes before the game.
* 12-14 oz Isotonic sports energy drink at half time
* 12-14 oz Hypertonic sports energy drink after the game. (Higher CHO content)
* A small meal within 2 hours after the game. (500 calories) NO coffee or colas

Recommended sports drinks:

There are several commercially made sports drinks – I can’t personally endorse any of them. The sports drink should taste good, be absorbed rapidly, cause no stomach discomfort (water alone can be bloating), prevent or reduce de-hydration, delay fatigue (contain CHO).

Homemade is OK and cheaper and you know what’s in them! – Isotonic (2 pints water, 6fl oz of concentrated orange juice, pinch of salt – shake well (the drink that is))

Hypertonic - (2 pints of water, 12fl oz of concentrated orange juice, pinch of salt)