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Preparation for games and exercise
| Posted: 08 Jun 2006, 16:44 | |
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If have a football match the next day, I am going to post one of the best methods of what to eat and stretching before the match.
I have accumulated information from books and from the top of my head. OK, basically, it is essential to get an early night, do not stay up. Nutrition:A few hours before you get to the match/try-out eat plenty of carbohydrates which release energy slowly and efficiently (e.g. bread, pasta, cereal & fruits). Consume around 4-5 hours before competition appears to positively affect endurance type performance. The pre-event meal should not exceed 600 kcal and should be very light in fat. During match: Glucose and water work best during physical activity. Do not drink fizzy drinks or anything of the sort. Basics of stretching and what it does to the body: You must prepare the body before taking part in sports competitions or vigorous physical activity. A warm-up will help to prevent injuries and maximize performance. The warm-up increases the body's internal temperature and the heart rate. The chance of getting injured decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion and vigorous activity. A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. It should last five to seven minutes and should occur just before the CR or muscular endurance and strength part of the workout. After a proper warm-up, one is ready for a more intense conditioning activity. Pre match stretches: Start your warm-up with some gentle exercise, such as jogging. The aim is to raise the heart rate. Then perform some gentle stretches, holding for about 5s. Ankle stretches: Loosen your ankles by lifting the right leg and rotating your foot clockwise, and then anticlockwise for several seconds. Repeat with the left leg. Calf stretch: Keeping your right foot firmly on the ground, and you right leg straight, take a stride forward with your left leg and bend your left knee. You should feel your right calf stretch. Repeat for the left calf. Alternatively, cross your legs, and keeping your legs together, bend over at the hips, and put your arms behind your back calf. Try to touch the ground. Repeat for the other calf. Hamstring: Sit down on the ground with both legs stretched out together in front of you. Bend over and try to touch your toes. Then with your legs apart, touch the toes of each leg in turn. Alternatively, you can try this exercise standing up. The groin stretch Stand with your feet apart, and bend one knee whilst facing forwards to stretch the opposite groin. Keep your back straight, and adjust your weight until you feel your groin stretch. A simple quadriceps stretch is to stand on one foot, grab the other foot with your hand, and bend your leg back until your foot touches your bottom. It's important with this exercise to keep your back straight as you stretch. This completes the lower body warm up. Continue the warm-up with more vigorous activity, and complete a second round of the stretching program. This time stretch a little more and hold for about 10s. Each player has his own preference how to warm-up for the game, but the basic idea of the activity is to get the circulation going so that you are not starting the game cold. Examples include jogging around the pitch, jogging on the spot, bicycle kicks, and running with high knees. It's a good idea to pass the ball around between teammates to get a few touches of the ball before the match starts. Some players like to juggle the ball on their own before the game. |
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| Posted: 08 Jun 2006, 17:06 | |
Senior Member Joined: 16 Mar 2006, 14:36 Posts: 249 Location: Minnesota |
nice post! someone should make this a sticky
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| Posted: 08 Jun 2006, 17:28 | |
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Thanks interista.
Oh yes, please do tell me if I have missed out something and I should add it. Either from personal experience or from knowledge. It would be a great help for users... |
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| Posted: 08 Jun 2006, 18:40 | |
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Senior Member Joined: 16 Mar 2006, 14:36 Posts: 249 Location: Minnesota |
this should actually be moved to the nutrition section under fitness
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| Posted: 08 Jun 2006, 19:59 | |
Senior Member Joined: 08 Mar 2006, 20:42 Posts: 246 Location: Canada |
wow nice post. i had a questions about this a few days ago and some ppls had nice replies but this is a greater post. so u came just in time.  all i need to know. thanks
"The time you spent not practising, someone out there's becoming better than you" 
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| Posted: 20 Feb 2007, 11:13 | |
Senior Member Joined: 30 Dec 2005, 14:12 Posts: 104 Location: Germany |
http://news.bbc.co.uk/sport1/hi/footbal ... efault.stm
here u find the video "Warm up for the match" take a look Werder Bremen My Progress Log |
| Posted: 12 Mar 2008, 20:42 | |
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good guide,i got a tournament starting on sat and im going to use this guide,thanks
JESUS IS LORD  Oh crap,missed me bus!! 
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