Football Conditioning...Who Needs It??

Anyone playing or planning to play football in the upcoming 2011 season - that's who.

Don't make the mistake of showing up to the first day of practice unprepared.  Conditioning is the most important thing you can do to get ready for the football season.  Getting in shape or staying in shape over the summer will help you hit the field running and help avoid many practice & game day injuries.

You don't need elaborate or expensive equipment in order to get in shape or be conditioned.

Football requires agility, balance, flexibility, endurance, speed and strength all of which you can work on at home or even the local park or football field. 

Your own body weight for push ups & pull ups works wonders.  Crunches/sit-ups will help strengthen your core.  You need a good strong core to preform any sport.  Find a hill and do some up-hill running - it's a lot harder than you think. Do some squats & lunges to work your quads, hamstrings and glutes. Get yourself a skipping rope and work on 'quick feet' & fitness at the same time.

You can buy or make your own agility ladder (check the internet for instructions) and work on your footwork.

Make sure you stretch before and after your workouts to keep flexible and avoid injuries.

There are so many basic things you can do to get or keep yourself in shape.  Challenge yourself over the summer to improve your fitness level. 

Our spring camps and pre-season workouts gave all our players a good starting point for conditioning, make sure you expand on those drills throughout the summer.  When you return to the practice field in August you'll be glad you did!

 5 Foods Football Players Should Eat!

 1. Whole Grains

Whole grain food such as cereal,
bagels, pasta, and bread give good,       
long-lasting energy to the whole body. 
As the most important food group, athletes           
should eat many whole grain carbohydrates before an event.

2. Protein

Eat foods that offer a good source of protein 
and essential fats. Foods that have are good protein sources
such as lean meat or dairy - peanut butter unless you have an allergy;
the important thing is to get adequate
protein before and after a work out. 

Protein helps the body in maintaining
aerobic metabolism instead of anaerobic metabolism,
which prevents the body from taking protein from
lean tissue.  Adequate protein speeds recovery
and helps in actual performance situations.

3. Fresh fruits and Vegetables

Fresh produce is a great way to get vitamins
and minerals that help the body function as normal. 
They are usually fat-free and contain lots of
energy for the body to use during exercise. 
Some fruits, such as bananas, contain potassium,
a mineral that regulates water levels in the body
and stabilizes muscle contraction.  Low potassium
levels can lead to muscle cramps and fatigue, so
eating potassium-rich foods is a good idea. 

However, it is important to regulate potassium
intake, because too much too quickly can lead to a heart attack. 
Athletes should take in 435 milligrams of potassium
for every hour they exercise. 

While potassium does not aid in actual performance,
it speeds recovery and should be considered as one
of the most important supplements to an exercise program. 

4. Calcium-Rich Foods

Foods such as cheese, yogurt, and milk
contain necessary calcium, which creates strong
bones and protects athletes from injury. 
These dairy products are also a good source of
protein, but they should be eaten well before an
event, as they take some time to process. 
If the body does not tolerate dairy well,
supplements should be included to ensure that athletes
receive the recommended daily intake of 1000 milligrams. 
As an example, a cup of skim milk provides
about 300 milligrams of calcium.

5. Fiber-Rich Foods

Fiber is the nutritional component that keeps
athletes full and regulates the digestive tract.                                                 
but it is important for coaches to know which foods
help athletes regulate fiber levels.  Examples of
fiber-rich foods include whole grains, apples,
berries, almonds, and legumes.  A simple way to
determine the necessary amount of fiber is to add
5 to the athlete's age.  For example, a 10-year-old
athlete needs about 15 grams of fiber daily. 
After the age of 15, athletes need 20-25 grams of fiber a day.


 Taken from Coach Steve Tucker  www.football-tutorials.com