Introduction Soccer players are continuously looking for ways to improve his or her performance, increasing the body’s maximum potential and forcing it to achieve championship form. Training leading up to a tournament is done with hard work and commitment on a daily basis. With the amount of effort and time spent in training comes and equally high energy consumption and that is where nutrition (fuel) will come in. High energy can be obtained through a diet which is rich in carbohydrates. Carbohydrates are the main fuel and energy source of the body and the soccer player needs loads of them. It is equally important to consume the proper carbohydrates as outlined below. Protein is also very important to the soccer player diet as they help with recovery and muscle growth. Fats are important and essential to a healthy diet as long as they are consumed appropriately. A general rule is to consume 60% carbohydrates, 25% protein, and 15%fat in your diet. Fluid is very important and should be consumed before, during, and after every soccer event.
Pre-Game Meal The pre- game meal should be consumed 3-4 hours prior to a soccer game. Plenty of water/Gatorade should be available at the meal. The meal should be planned around individual likes and dislikes, thus a variety is essential. Carbohydrates with a low Glycemic Index (GI) should be consumed before the game to preserve energy stores and provide long lasting energy throughout the game. High GI foods should be consumed immediately before and during the game to provide for lost energy in during the first half of games. A list is provided below.
In-Game Nutrition Players should be provided with easily digested foods during the game and at half time. These include crackers, grapes, oranges, watermelon, rice crispy bars, trail mix, etc... Gatorade should be available at all games. Each player should drink 10-12 ounces 30 minutes prior to the game, 8-10 ounces of water before kick-off, and 10 ounces of Gatorade at half time. Water should be available to all players at any time prior to, during, and after games. Light colour Gatorade (Tiger, Rain, etc.) instead of darker colors should be available for players as it is easier to digest.
Post-Game Snack Immediately following the game (within 30 min.), Gatorade/water should be available to players after games. Light snacks should be provided if there is a game the next day or later in the day. This should include high carbohydrate and protein foods. Trail mix, rice crispy bars, watermelon, other fruits, crackers, and of course Chick-fill-A sandwiches are always a hit. The post-game snack should be provided immediately as this is when the player’s glycogen stores are wide open and able to consume the most for the next match. One to two hours after this event lessens and the player is not able to consume as much food. The post-game meal should contain a good balance of carbohydrate, protein, and fat. Calories are important and should be consumed at the rate of 2500/3000 per day. Older teams can consume more; younger teams may consume less depending on the weight of the individual. Out-of-Town Tournaments
All players will be instructed by their coaches and athletic trainers concerning the importance of nutrition before each tournament.
Players will be required to attend all scheduled meals.
Teams will be responsible for following and supervising the nutritional guidelines of the club.
Parents/players are responsible for the availability of food/fluids for each team.
All teams are required to have sufficient Gatorade, water, ice, and snacks in each of the player’s rooms during the tournament.
All teams are required to provide sufficient Gatorade, water, ice, and snacks at each game for pre-game, in- game, and post- game nourishment.
Managers will be responsible for the designation of access to the aforementioned at games.
No sodas or carbonated drinks are allowed prior to and during the tournament. Water will be served at all meals.
Breakfast should be eaten daily. If your game is early a light breakfast should be consumed with plenty of fluids
Pre-game meals should be planned 3-4 hours prior to the beginning of each game. If not possible, nutritious snacks and plenty of fluid should be provided.
Post-games snacks should be available to each player at the conclusion of each game on the field or in the vans returning from the game. Post- game nutrition should include the immediate snack/Gatorade (within one hour of the game) followed by a larger meal later after the return to the hotel.
Players should hydrate at all times during the tournament. Urine color should appear clear (not dark yellow) upon waking in the morning, before the game, and before going to bed. This is a simple way of acknowledging proper hydration.
GI Foods List LOW GI FOODS MED/HIGH GI FOODS Spaghetti Graham Crackers Pasta Peanut butter crackers Oatmeal Corn chips Cereals Honey Rice Watermelon Oranges Pretzels Grapes Chips Pear Dates Apples Baked potatoes Sweetened yogurt Rice Cakes Fat Free milk Cheerio’s Green Beans Waffles/pancakes Nuts Bagels/muffins Grapefruit Bread Dried Fruit Cream of wheat Avocado Fruit roll ups Peanuts Mashed potatoes Green peas Cheese pizza All Bran Bananas Popcorn Ice Cream Banana Bread Pita Bread Broccoli Raisons Cauliflower Trail mix Mushrooms Juice box Wheat tortilla Fig Newton’s Pineapple
Do you want to play
at the next level ?
It takes more than just talent to get an athletic scholarship
The decision to choose a University will be the most important decision you as an individual will make and the decision is indeed a choice that could affect the outcome of your life. The best choices are made after maximum amount of information is collected and well organized with professional consultation. Our academy program will help you make the best decision for yourself and your future both academically and athletically.
The Big Picture
When choosing a University, Academics must take priority over athletics in the decision making, you must look at the big picture, getting the best education comes first as you do not graduate in soccer, you will graduate in your chosen field of education with an undergraduate degree that will provide you with the resources necessary to support your intellectual goals. Our academy will help you find an education that will be distinctive and exceptional as well as the right fit for you. This will be your best four years of your life and you will be a changed person for the better and your learning will the foundation which will enable you to be successful in whatever career you choose.
Recruiting Mistakes made by student athletes
Do not assume university coaches will find you even though you are a top soccer player in your area.
Do not assume a letter will turn into a scholarship because thousands of other players are getting the same letter.
Do not wait for your high school coach or club coach to promote you.
Do not procrastinate because you might be one of those athletes that says in a few months “ I wish I would have started the process earlier “
Do not cut corners with highlight videotaping. This has to be done by professionals, do not do it yourself or do not have your high school coach or your parents do it.
What it takes to be a Collegiate Soccer Player
Excellent Physical characteristics – must excel in this area – speed, size, strength and endurance
Possess technical skills to perform the primary job that you have to do
Forwards – finishing, back to goal, creating your own chances, moving with and without the ball
Central Midfield Player – Vision, speed of play, passing and defending
Outside Midfield Player – Speed, 1vs.1 ability, crossing
Central Defender – 1 vs.1 defending, strong, fast, good passer, good header of the ball
Outside back defenders – Speed, 1 vs.1 defending, good long service
Goalkeeper – Decision maker, communicator, good with feet, shot stopper, distribution, brave
Possess an excellent work rate
Be able to make decisions quickly and play with fewer touches
Be able to play when game is tight
Must be responsible on and off the soccer field
Be able to work with and care for your teammates – you will be around them 24/7
Must be extremely competitive
What is it like to be a University Soccer Player
It is very time demanding
Train 5-6 days a week – practise, games, weights, travel, training room
Academic workload – study hall, papers, exams, group projects, advisor appointments
It is very physically demanding
20 games in 12 weeks
Not much time to rest for injuries
Style of play is very physical
Every Game is important – similar to Provincial or National Championship matches
It is more result oriented – Coaches get fired for losing
Speed of Play is much faster than club or academy soccer
Less time on the ball
Better defending
Better athletes
Very Few easy games
Every game is close for the most part
Must be able to rise to play in those big games
Must concentrate on every game
Spring Season can be long
A lot of practises and few games
Still working 5 days a week
Intense strength training and speed development
You will get close to your teammates than any other teammates that you have ever had
You will have greater responsibility and accountability than any other team you have played for prior to University
Everyone knows you and who you play for
Accountability on and off the soccer field
It is the absolute best time of your life
The Conclusion
(a) Be proactive throughout the process
(b) Strive for the highest level
(c) Take advantage of the fantastic opportunity
Ground Rules for the
recruiting process
Preparation – do your homework by having a researcher’s mentality. Visit all types of schools. Will help to lower the anxiety.
Define your Parameters – parental guidelines to limit your choices
Your list of questions – ask the same questions to all the coaches, then compare the answers
Take notes, Observe, Listen – piece everything together from the unofficial visit to the official visit
Be honest with the Coach – share your level of interest, and be comfortable saying NO. Do not waste anyone’s time.
Be realistic with yourself – follow your dreams, but have attainable goals.
Points of Interest and most often asked questions
Academics
Application – deadlines, transcripts/test scores for unofficial/official visits, letters of recommendations, resume
Degree Options – curriculum for your major, second degree options, curriculum flexibility.
Graduation Rates – published by the NCAA, provided by the University/Coach
Support Services – tutorial programs, study tables, learning centres, class scheduling, learning disabilities.
Academic Success – time management skills, finding a degree that excites you.
Faculty – student/teacher ratio, percentage of faculty with the highest degrees, relationship with athletic department and athletes
CO-OP, Internships – advanced training for job placement upon graduation
Job Placement – network of former student-athletes, success of placing graduates in the job market
Living Accommodation - on campus, off campus, roommates
Dining/Social Entertainment – food service, weekend activities
Club/Fraternities – expand your experiences beyond the classroom and the soccer field
Soccer Program
Eligibility – NCAA Clearinghouse
Head Coaches Philosophy – academics, teaching style, expectations, goals
Recruiting Process – when, where, how he evaluates players, resumes, videos, recommendations
Present Team – roster size, positional needs, personality traits of players
Yearly Training Schedule – player expectations, level of commitment
Facilities/Schedule – ingredients in place to grow as a player
The Really Tough Questions
If I could not play for some reason (injury etc.) will I be happy here academically and socially ?
Can I be happy at this University as a player “ on the bench “ ?
Can I attend this university playing under the condition of little or no athletic aid ?
If the coach who recruited me were to leave, would I remain at the school ?
Post-Visit (Official or Unofficial) Evaluation
Are they concerned about my academic success?
Can I communicate with the Coaching Staff?
Is this a sincere and honest community?
What is the relationship between the student-athletes and the coaching staff?
Is there an opportunity to grow as a person and player?
What was your level of comfort during your stay?
What does your Gut tell you?
What does it take to
play in College ?
A player needs certain technical, tactical, physical, and psychological qualities. The most important of all these qualities is your psychological strength, because the quality that separates winners is the ability to constantly reach down to find something deep inside them to make the commitment other players are not willing to make.
Psychological Component
This is the capacity to be able to deal with all kinds of adversity. In great duals, there are defining moments. When you are competing, you measure your capacity to take physical risks, your capacity to push thru pain threshold, and your capacity to not back down psychologically from someone.
Physical Component
A lot of this is inherited – your quickness, speed, agility, and strength, however, some of it can be developed. A Player can improve his quickness, endurance, and to a certain extent, you can develop speed. The Player who fills the physical dimension is the one who has an intelligent and consistent work ethic to improve all physical qualities. Most people do not have an understanding that all these things work against each other.
Technical Component
Speed of play is the critical element in a player’s technical and eventually, tactical development. Speed of play is your ability to do things quickly with seamless effort. As you go from one level of play to the next level technically, you are required to be able to do things so much faster under pressure, and do things without time and space more efficiently, that is the ascension of your tactical growth.
Tactical Component
The tactical requirement has two parts. Your tactical requirements are having the awareness as to what is going on in the game by seeing it, then having the decision making process to sort out what is best.
Total Preparation for A Student-Athlete's College Career
Myth: NCAA DIV I is the only option for collegiate athletic scholarships. Reality: There are over 1700 U.S. colleges and universities that sponsor collegiate athletics and are able to offer financial packages. 80% of those opportunities fall outside of DIV I.
Advice: Have clear expectations of the college programs you qualify for based on athletic and academic performance, whether that's DI-A, DI-AA, DII, DIII, NAIA or NJCAA (And yes, DIII schools provide financial packages too!).
Freshman/Sophomore Years
Standardized Test Tips/Tutoring (PSAT,SAT, ACT)
Develop Analytical and Critical Thinking Skills
Roadmap coursework for NCAA Eligibility
Implement Responsible Study Habits
Evaluate Student Athletic Objectives
Brand Student for college recruitment
Junior/Senior Years
NCAA Eligibility Review and Application
College Scholarship Applications
Sport Video/ Resume
College Selection List for Sport and Major
College Campus Visits
Application Process for Colleges
Coach Contacts/Meetings
Standardized Test Tutoring (SAT, ACT)
University Preparation, Planning and Showcasing our Academy Players
Our College Futures program offers our academy player the ultimate University Preparation, college planning and placement, instruction and competition. We offer a pre-collegiate experience and training environment that is second to none in Canada. Our Academy Players are challenged mentally, physically, technically and tactically that will prepare them so they will excel at the next level. There is an in depth education in recruiting, training, admissions, academics, athletics and all facets of the collegiate game. Nothing will be left to chance.
Training
Technical – First touch, Individual attacking and defending, Dribbling, Passing, Shooting
Tactical - Game and Training session analysis, Classroom sessions, Video-tape analysis
Physical - Speed, Strength, Agility, Endurance, Injury Prevention, Diet and Nutrition
Psychological – Mentoring, Life coaching, Sports Psychology
Planning and Placement
In depth interview and assessment of educational and personal goals
Research Universities and assist with visits, interviews and correspondence
Communication with University Coaches
Assistance with Academic preparation and standardized Tests - SAT Prep Test
Assistance with University application and essay completion
Advice on Scholarship and Financial aid
Marketing
Assistance with development of Player Profile and Letter to Collegiate Coaches
Video Production, assistance and importance of.
Online Player Profiles, set up and maintain on our academy website
College Showcases
Our Academy Summer Tour
Our Academy Indoor Showcase
FC Dallas Showcase
Dallas Cup
Surf Cup
Disney Showcase
We will hold seminars at our academy office – these seminars will be mandatory for our players
Seminar 1 Setting a Positive Foundation Athletically and Academically
Seminar 2 The Pool and the selection process
Seminar 3 Preparing for University, entrance, admissions, scholarships, financial aid
Seminar 4 How to communicate with NCAA/NAIA University Coaches
Coaching – The Power
to Change Lives
Sometimes I sit on the sideline and watch Coaches. The ones that perplex me the most seem to experience a multitude of negative emotions during the course of a game. Anger after a poor call, disappointment when a player loses possession, and frustration when the team gets scored on. It makes me wonder why these coaches coach. It does not seem like they get much enjoyment out of it. My guess is that they just forgot why they started coaching in the first place. They forgot that their initial reason was to help players develop both on and off the soccer field. Whenever I need a reminder of why I got into coaching, I look at this list of life skills below, that with hope, I can pass on to our academy players.
Fun
Attitude
Goal Setting
Commitment
Discipline
Hard work
Preparation
Concentration
Self Esteem
Courage
Confidence
Poise
Punctuality
Leadership
Loyalty
Teamwork
Communication
Immediately after looking at this list, you will realize how important of a job we have as coaches. I realize that there is a higher purpose to coaching than just winning games. I realize that these life skills I teach a player may change him for the better and keep him in this wonderful game. Then I have never been more proud to call myself a coach.
Skills Expected Of A Top NCAA Division 1 Collegiate Soccer Player
Forwards
Have the physical speed to break away from strong, tenacious markers.
Are able to hold and shield the ball with the head up while teammates move into support roles.
Are confident and talented enough to take on 1, 2 or 2 players en route to goal.
Are comfortable and successful with both feet while under pressure.
Have a superior physical fitness level.
Midfielders/Defenders
1. Have a superior physical fitness level. 2. Are physically strong enough and quick enough to avoid injury due to a collision and physical play. 3. Have the tactical ability to read and play within the tempo of the game. 4. Have the technical ability to play a controlled 1 and 2 touch game. 5. Can play the ball from side to side as well as back to front of the team. 6. Can and will defend any time the ball is lost. 7. Have the personality to play under pressure
Goalkeepers 1. Have the stature and physique that brings confidence for their teammates. 2. Have the strength and agility to win 50/50 balls to avoid injury. 3. Have the technical ability to make 100% of the saves in the middle 2/3 of the goal and many of the bigger saves in the corners. 4. Have the leadership and social skills to get along with and lead his defence. 5. Can distribute the ball safely in their own half of the field and penetrate the other team’s half with long punts, throws or drop kicks. 6. Work harder in training than games. 7. Have the technical ability to play within the flow of the game.
The NCAA – National Collegiate Athletic Association
The largest collegiate athletic association in the World. There are three divisions, Division I, Division II, and Division III. NCAA rules permit Division I and Division II to award scholarships to athletes, however Division III schools are not permitted to offer any athletic scholarships. Commonly, NCAA Division I consists of larger schools and smaller schools compete in Division II and Division III.
NCAA Division I
These Universities are usually larger in student population and focus highly of sports scholarships are usually bigger, so is the competition. Undergrad programs last 4 years.
NCAA Division II
Slightly smaller schools that focus on both academics and sports. Scholarships can be very good. The standard of competition is slightly below that of Division I but still very good and highly competitive. Undergrad programs last 4 years.
NCAA Division III
Smaller schools that prioritize the academic side of things. Athletic scholarships are not offered at these schools. However academic scholarships and grants are very common. The standard of play in these schools is lower than Division I or II but can still be good in the top schools. Undergrad programs last 4 years.
NAIA – National Association of Intercollegiate Athletics
These are smaller schools, however they do offer athletic scholarships and other awards. Nationally ranked NAIA programs can and do compete successfully with NCAA schools. Undergrad programs last 4 years.
NJCAA – National Junior College Athletic Association
The NJCAA is composed of two year colleges and is divided into 3 divisions. NJCAA Division I may offer a full athletic scholarship, Division II may offer partial scholarships that could cover tuition, fees and books while Division III colleges cannot offer any scholarship.
Selecting a University
(1) First consideration Must be Academic (a) Fields of study i. Identify your general and specific interests (b) College Size i. Do you want a broad range of activities ( larger school will offer more) (c) Location – close to home? Rural or Urban? Climate? (d) College environment – Does the school have a particular religious affiliation? Private or State University? Are sororities and fraternities important?
(2) Consideration of the Athletic Program – Soccer Team (a) Identify your skills – what are your strengths? Is your style of play compatible with the program you are interested in? What is your potential to contribute to the program? (b) Identify potential Universities – Can you be competitive at the University Team level of play? What is your chance of making the Team? Potential playing time? Competence and personality of Coach?
(3) Contact University Soccer Office – Head Coach and Assistant Coach (a) Telephone call (b) Email (c) Cover letter and resume (d) Campus Visits – Official and Unofficial
(4) Know the recruiting rules (a) A University coach may not have off-campus contact with a recruit until July 1 after his Junior year in high school. (b) A recruit may not practise with a NCAA Division 1 team on a campus visit. NCAA - www.ncaa.org NCAA Clearinghouse – www.ncaaclearinghouse.net NAIA – www.naia.org NJCAA – www.njcaa.org NCCAA – www.thenccaa.org
The largest collegiate athletic association in the World. There are three divisions, Division I, Division II, and Division III. NCAA rules permit Division I and Division II to award scholarships to athletes, however Division III schools are not permitted to offer any athletic scholarships. Commonly, NCAA Division I consists of larger schools and smaller schools compete in Division II and Division III.
These are smaller schools, however they do offer athletic scholarships and other awards. Nationally ranked NAIA programs can and do compete successfully with NCAA schools. Undergrad programs last 4 years.
The NJCAA is composed of two year colleges and is divided into 3 divisions. NJCAA Division I may offer a full athletic scholarship, Division II may offer partial scholarships that could cover tuition, fees and books while Division III colleges cannot offer any scholarship.