The amount of carbs you eat should vary depending on the type of activity you are doing that day. For a 75kg athlete, on a game day they should consume around 600 grams of carbs, 450 grams on a hard training day, 300 grams on a light training day and 225 grams on an off day. Transcript: "So this is known as carbohydrate periodization and yes, the amount you eat the amount of carbs you eat should change based on what you're doing that day. So for a game day, I typically classes as much there - one match day and match their plus one, that's going to be your highest carbohydrate consumption High practice. Obviously is going to be more than a light practice which is also going to be more than a rest day. So for example for A 75 Kg athlete, I would suggest on a game day eating around, eight grams per kilogram body weight, so it's going to be around 600 grams of carbs on a hard training, day or high practice day, it's going to be around six, grams per kilo of body weight which is around, 450 grams of carbs. A light straining day, is going to be a little bit less around 4 grams per kilo of body weight, which is going to be around 300 grams. Of carbs and an off day. Your lowest day that's going to be around 3 grams per kilo of body weight which is around 250 225 grams of carbs."
Split squats, lunges variations, and other unilateral exercises are the best for strengthening the hips and glutes. Check out the Instagram post for more details and variations. Transcript: "What are the best exercises for strengthening the hips and glutes? I've got to say that I'd always lean towards single leg. You know, actual exercises for players things like split squats, lunges variations. I love because you're getting their flexibility benefit as well as the strength benefit. Also you can work in different planes and which is obviously something that plays will be doing within a game. And it will also show any sort of asymmetries you'll find a lot of players. More will be stronger and more stable on one side. So you're able to work, both with that unilateral exercise. What I'm going to do on this one as well because there's so many variations out there that you can use. I'll post a link to Instagram post that we put on recently of one of my favorites. So check out check it out below."
To reduce the chances of injuries, focus on getting strong, particularly in areas where players are weak and suffer. Keep up a consistent mobility routine with exercises to work on areas of restriction. Focus on strengthening hamstrings and hips. Transcript: "What tips do you have for soccer players to stay injury, free injuries? Unfortunately, a part of the game to a point but to reduce the chances of this, as much as possible to say a couple of things we can work on getting a strong as possible increasing strengths especially in certain areas that that players tend to be weak and suffer. The most injuries hamstrings jump out as one of the key ones and then working on Mobility keeping up mobility throughout a season. Season, you're going to be stiff, you're going to be sore for out points of the season, but keeping consistency with a Mobility routine. And some exercise that you can lean towards that work on may be areas that you face restriction. In a lot of players will suffer around the hips again with the hamstrings and so there's a couple of areas to work on."
After playing college sports and helping to create a biomechanics lab, I developed a desire to be a bigger part of the process. This led me to pursue coaching and performance training. After an internship in 2013, I was hooked on the relationships with athletes and coworkers and have never looked back. Transcript: "Would you do coaching and performance training? Because I was an athlete, my whole life, like so many coaches up until up until College. I played basketball and track. And once I got to college, it was kind of tough to step away from that competitive environment. While I was at school though, I helped start a biomechanics lab and we did a lot of physiological testing on really high level Olympic level track and field athletes. Now, we would collect that data, which I helped when that process in which hand that Data to their coaches, their performance coaches and they would take that data, use it to inform their training, develop out a plan and see that through all the way to the Olympics. That really Drew in me. A desire to be a bigger part of the process. I didn't want to hand the data to somebody else and have them do the rest of the work and travel to the Olympics and be there with their athlete, to really see them succeed at the highest level. So I want to be a bigger part of that process and so that's what initially drew me to the To the field. After my first internship with exos back in 2013, where I was actually able to get Hands-On coaching programming experience. I was absolutely hooked the relationships with the athletes with coworkers the environment. It was just incredible. So I really yeah, I never looked back ever since then."
Yes, nutrition is a key factor in soccer performance. It can help with maintaining physical condition, fuel performance, aid recovery and prevent fatigue during matches. Transcript: "So is there a correlation between nutrition and soccer performance? The short answer is. Yes, nutrition plays. A big role in how you perform on the pitch. It can also help with recovery following training and matches and it can help you maintain the physical condition you're in. So one key area, maybe maintaining a low body fat percentage the way I like to think about it is Is carbs are your fuel source? Protein is for repairing, your muscles and tissues? And then the other thing is hydration, which is often forgotten about part of nutrition, but it's important that you stay hydrated for both training and matches as that plays, a big role in how fatigued you might get during the game and how you're going to perform."
To improve the strength and endurance of soccer players, recommend a combination of lower body strength exercises, one strength session per week, with low volume and high intensity in season and higher volume with low intensity off-season. Also recommend use of longer endurance runs and higher intensity work for off season. Transcript: "What strategies do you recommend to improve the strength and endurance of soccer players? So for strength, we tend to use a combination of lower body strength, exercises. Typically a quad dominant lifts and knee dominant hamstring exercise, a hip dominant hamstring exercise and a groin exercise and the carpenter band as well, that kind of covers the most Most commonly injured areas in football and general rules for strength. Training would be at least one strength session per week. Ideally on matchday minus 3 or 4. And if it's in season you want to keep the volume low but the intensity high. And if it's in the off season or preseason, then you can go a little bit higher with the volume and a little bit lower with the intensity in terms of endurance. In season for the most part players are going to get exposed to enough endurance, training through the actual football training, whether that small-sided games or other possession games or tactical drills. So there's not really as much of a need to train that in season in the offseason. It may be more important to use a combination of longer endurance runs, and some shorter and tap higher intensity work as well."