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How To Prepare Yourself Well For A Football Game

When it comes to football games, it is important to not only prepare yourself physically, but mentally as well. Because of this, your pre-game routine is crucial. To aid you in your preparation, here are some useful to help you be ready to face the opponents.

Tip #1: Experts recommend a meal that is low in fat and high in carbohydrates. It will also be wise to include protein, which you may get from eggs or beans. For most athletes, they usually eat a light meal three hours before the actual game.

Tip #2: Stay focus and keep your eyes on the price. The most common cause of failure in games is usually the lack of concentration. Train yourself to focus and everything else will follow. Just remember that it is okay to be nervous, just don’t let the feeling swallow you.

Tip #3: Stay hydrated at all times. This is fairly self-explanatory, but since it is crucial, we included this on the list. The rule is to drink water all throughout the day up to the hour before the game starts. After the game, you can rehydrate again with water and energy drinks.

Tip #4: Arrive in the venue hours before the game starts. This will give you enough time to acclimatize yourself.

Tip #5: Do not forget to have fun. This is the secret to staying calm and enjoying the game.

Tip #6: Aside from the mental aspect, we would also like to point out that you need to be physically ready. Train hard and track your progress. Make sure that you stay fit and healthy. One way to know is to regularly check your body fat percentage. See the best body fat scale brands with corresponding reviews of the best body fat monitor.

These are just some simple ways to prepare well for your big day in football.  Good luck!

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Vitamins That Footballers Should Always Include in Your Diet

Dietary supplements are essential to ensure your over-all health and wellness. If you are feeling overwhelmed with the numerous vitamins and minerals, then this is for you. We will be listing today the most essential nutrients that your body needs in order to function smoothly.

Vitamin A

Aside from preventing the premature appearance of the different signs of aging, it is also essential for eye health. Vitamin A is considered a very powerful antioxidant that can also strengthen the immune system.

Vitamin B

This vitamin is important in energizing the body. Aside from this, it also helps in keeping the immune system strong in fighting off diseases. Lastly, it is known to help a person maintain a sharp mind.

Vitamin C

Probably the most popular vitamin of all, Vitamin C is very important in strengthening the immune system. In addition to this, it is also vital in ensuring that iron is absorbed by the body.

Vitamin D

This vitamin is essential to maintain healthy bones. This is mainly due to the fact that Vitamin D plays a huge role in the absorption of calcium. Also, a study has confirmed that it can help reduce the risk of breast cancer by a whopping 50%. It has also been linked in the prevention of diabetes as well.

Vitamin E

This vitamin helps the body to maintain good blood circulation. Aside from this, it is also known to protect you from free radicals, which are molecules that are mainly responsible in bringing about premature aging.

Vitamin K

Vitamin K is responsible in the process called blood coagulation, or in simpler terms, blood clotting. This is important especially during injuries. Without Vitamin K, people will bleed to death.

Calcium

We all know that calcium is crucial for healthy bones and teeth, but the benefits do not stop there. It is critical in maintaining a healthy and a well-functioning nervous system.

Folic Acid

Folic acid is important especially for pregnant women because it helps in preventing the development of birth defects. Also, it is vital for the process of cell renewal.

Iron

Without iron, a person will suffer from anemia. It helps in maintaining the healthy condition of a component of your blood, specifically, the red blood cells.

Zinc

This mineral is responsible for a person’s fertility. It also aids in strengthening the immune system.

These are just some of the most essential vitamins and minerals. If the diet cannot supply all the necessary nutrients, supplements are essential for health and wellness. One of the most popular brands today is MyProtein. For those who want to save more, you can use a Myprotein discount code or Myprotein voucher code..

The essential nutrients in the list can be found in different fruits, vegetables and meat. And if you want to make sure that your body has a complete supply, you can talk to an expert such as your nutritionist or doctor to ask for the best supplement for you.

 

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Simple Ways to Make Football Workouts More Fun

Your workout session should leave you feeling happy and triumphant. If this is not the case, then you will have to evaluate your exercise regimen. Most of the time, all you need is to tweak and change things a little bit to get the results that you want. To help you, here are some simple ways to make your workout more fun and exciting.

  • Use music to give you an extra motivation. You can easily make a playlist of your favorite songs to get you in the zone. Listening to music, especially before doing your workout can inspire you to do more work in the gym.
  • Be in touch with your exercise “hero”. This can be anyone who gives you inspiration to work even harder so that you can reach your fitness goals. If you can, call him/ her to give you additional boost.
  • Spending time in the gym as a footballer is becoming increasingly important as the physical aspect of the game makes a bigger difference. Make sure to wear the proper workout outfit. What you wear can make a huge difference in your gym time. You can check out Gymshark UK for a wide array of workout clothes. Gymshark, whilst stylish, can be a little bit expensive so make to use a Gymshark discount code to make some savings.
  • Why not try to unleash your sexy side by doing sexy workouts? This type of exercise will not only improve your mood, but help with your sex drive as well.
  • We all know that hydration is important, but did you know that aside from water, you can also drink coconut water or even green tea? Coconut water can provide you the potassium that you need to help prevent cramps while the latter can give you an extra energy boost.

There you have it! These are simple, but very effective tips to inject some fun and excitement to your workout routine. Just always bear in mind that you are doing it to achieve that goals you have set for yourself. With the right motivation, you are surely on your way to getting the body that you have always wanted.

Recommended Leg Training Workouts for Football

Recommended Leg Training Workouts for Football

Football is one of the sports that call for outstanding leg strength from the players. Since football players greatly depend on their leg strength to be able to sprint, jump, kick, and move excellently on the field, specific training workout is needed for them to acquire leg strength that won’t let them down during the game.

Having a proper and adequate leg workout would not just help you increase muscle strength in your legs as well as your lower body, but it can also help in preventing some leg injuries you can possibly sustain while playing football.

Playing football requires strength, explosiveness, as well as speed. Therefore, the workouts a football player should be practicing must be directly related to the improvement of these skills.

Explosiveness or explosive power is one of the most important skills to be enhanced if you are a football player. Explosiveness is the ability to maximise your muscle strength in the shortest amount of time possible. Plyometric training is designed to improve explosive power that would be beneficial in football.

Having outstanding leg strength is crucial for a football player; especially that they would have to run, kick or pass the ball, and even jump for most the game.  Having strong legs won’t only help you kick the ball more effortlessly, but it can help you outlast the time of continuous running which the sport demands. You can practice strength training for your legs such as squats, which can strengthen the hamstrings, muscles on your ankles, the gluteals, plus the quadriceps.

Just like leg strength, leg speed is critical to every football player. Increasing your speed can be achieved through engaging in sprinting exercises. The best sprinting drills suitable for football training include speed ladder or stair sprints. Speed ladder drills can help you have that burst in your every step that can benefit you while playing football. This exercise also develops the quads and will help you be faster when you’re already sprinting on flat surfaces.

These are just some of the drills you may include in your football training to improve your strength, explosive power, as well as speed.

Another important thing to remember is, when you start workouts designed to strengthen your legs, make sure that you strengthen both legs. Some football players focus more on working to improve their dominant or kicking leg and end up neglecting the other leg they don’t usually use for kicking, also known as the plant leg. However, it’s essential to strengthen your weak leg or plant leg, too. Strengthening your plant leg can help you move more smoothly while playing. Also, if both your legs receive equal strength training, you get the proper balance that you need which is vital in preventing injuries that are commonly acquired from muscle imbalance. Muscle imbalance affects your posture and puts stress on your ligaments and joints.

Football is one of the sports that require superior lower body strength. You can maximise the development of your lower body and avoid getting injuries with proper training and appropriate drills.

Beach Football

Beach Football

Beach football, beach soccer, or beasal, is a type of football that is played on – well, you’ve guessed it – sand or beaches.

Beach football is especially challenging because of the soft, sandy surface players have to run on while playing. Although, there’s no denying that this special kind of football is enjoyable as well – the scenic beach view, the scorching hot sun making your skin tan, the sound of waves – there are surely many factors that add to the allure of beach football.

Beasal has been around for a long time before the rules of the game was standardised. In 1992, the sport was made professional by the Beach Soccer Worldwide or BSWW. Beach football originated in Rio de Janeiro, Brazil, and is now one of the sports quickly gaining popularity across many continents.

Just a year after beach football was officially established, the very first professional beasal event was held at the Miami Beach, and the United States of America, Brazil, Italy, as well as Argentina participated. In 1995, the first Beach Soccer Worldwide Championship took place in Brazil. The Beach Soccer Worldwide Championship led the way to the founding of the Pro Beach Soccer Tour and the European Pro Beach Soccer League.

The rules for beach football were set by FIFA (Fédération Internationale de Football Association). Each game of beach football lasts for 36 minutes, and this 36-minute game time is divided into three periods with a length of 12 minutes for each period. Beach football games have two three minute breaks, too.

A beach football team consists of five players including one goal keeper and four outfield players. Each team can have up to seven substitute players but the act of substitution is unlimited. It is possible to make substitutions while the game is ongoing.

Draws are not allowed in the game of beach soccer. In such cases where both teams are tied by the end of the 36-minute period, an additional three minutes of playing will be allowed. If there would still be no winners after the additional three minutes, a penalty shootout of sudden death will take place.

Beach football attire is pretty simple; the beasal players must wear a jersey shirt (though t-shirts and tank tops are acceptable, too) with a pair of shorts for them to be able to move freely. Wearing socks, tapes, or beach soccer socks on your feet is permitted, but any footwear that is hard or made or metal is not allowed. Shin guards are not permitted either. You can even play beach soccer barefoot. In addition, ankle bands, head bands, or wrist bands are allowed.

The field where beach football is played is typically smaller than the area of a regular football pitch. The length of the playing field is around 26 to 28 metres while the width is 35 to 37 metres. The beach football field is cleared of any debris that could potentially hurt or injure players such as pebbles and seashells.

Beach football is truly an exciting game for people of all ages, and simply watching a game of this sport will convince you why. It would not come as a surprise if this popular football variety continues its way to the Olympics soon.

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Tips On Choosing The Right Pair Of Football Boots

Having the right pair of shoes is significant in any sport. In an intense, fast, contact sport as soccer, having the perfect pair of cleats or boots can greatly affect a player’s performance. Comfort is of utmost importance since the players will be wearing the cleats in a variety of movements such as running, leaping, jumping, passing, and kicking.

Aside from comfort and right size, what else should you consider in choosing the right shoes for soccer?

First, the type of cleats you will choose must depend on the position you’ll be playing. If you’re a defensive player, you may want to go for cleats that can protect your feet more. For goal keepers, wingers and forwards, lightweight boots that can support quick movements are necessary. Midfielders need shoes that offer absolute comfort while running for a long period of time. In relation to the role you’ll be playing during the game, cleats can also be categorized according to what you’ll use it for. You may go for cleats with control; these pairs will help you in giving firm passes. Lightweight boots usually focus more on speedy movements across the field. There are also hybrid boots—they give a combination of speed and control. Boots that promote power add extra energy to passes, kicks, and hitting shots.

Another factor you should consider is the surface you’ll be playing on. The three basic types of playing fields: soft ground, hard ground, and firm ground. Soft ground, as the name suggests, are soft playing fields where the studs may sink to the surface. Natural or artificial grass surfaces are some of the examples of firm ground. Hard ground is dry, hard playing fields. Cleats have different types of studs that are suited for different types of surfaces. Cleats can also be classified into two categories: molded and detachable. Molded cleats have the studs attached to them. On the other hand, the studs on the detachable types can be taken off the shoe and may be replaced according to the playing field.

Find the perfect fit. Choosing a pair of cleats that matches your shoe size isn’t enough, you must make sure that the shoe will match your foot shape as well. Try the cleats on and move around wearing them to get to feel how comfortable you are.

There are many factors to keep in mind in choosing the perfect pair of cleats. It’s extremely important to choose the right pair so as to avoid foot injuries and to maximize performance. Soccer requires a lot of running for most players, so being comfortable in your chosen pair for the entire game is essential.

Basic Soccer Equipment

What You Need To Play Football

Unlike other sports, soccer does not require much equipment. Aside from the soccer ball, cleats or soccer shoes are what you really just need. However, school teams and leagues are now requiring soccer players to wear appropriate clothing or gear in playing the game—not only for safety purposes but also to give soccer players the ability to move more freely.

Here’s a list of some of the basic soccer equipment:

Cleats – Cleats or soccer shoes are specifically designed for playing soccer. These shoes have spikes on its outsoles for better movement on grass surfaces. There are also soccer shoes with rubber soles for playing indoor soccer. Wearing a pair of comfortable cleats that fits you perfectly can help in performing better at the sport.

Gloves – a pair of gloves are required for goalkeepers or goalies to protect their hands from the impact of the ball.

Headgears – although not required, wearing headgears can minimize head injuries.

Uniform (or jerseys and shorts) – uniforms are usually provided by teams; however, for practice or playing casual soccer, it is advisable to wear breathable jerseys and loose shorts (depending on what the player is comfortable wearing) to give players freedom to move.

Shin Guards – Shin guards are extremely important in preventing minor injuries in a particularly physical game such as soccer. Shins can be battered by the usual kicks done in the sport.

Socks – choose socks that are knee-length to ensure protection. Soccer socks should be long enough to cover the shin guards.

Water bottle – staying hydrated while playing this strenuous sport is essential.

While these are some of the basic needs for participating in a soccer game, there are items which are not allowed, like jewelries.

Soccer is probably one of the most-loved sports of all time. It can be more enjoyable with the proper preparation. Safety always comes first in any sports activity; having complete soccer gear/equipment can help a lot in prevention of injuries and maximizing playing performance.

Protein-Works

The Role Of Supplements in Football

The modern game, at least at the professional level, is completely different to that of the past. With so much money at stake teams will leave nothing to chance and will try to optimise everything both on and off the field to find an edge. Nutrition and supplements is one of those areas where football teams have invested into with all top level teams hiring an army of nutritionists as well as partnering up with supplements brands. The days of drinking alcohol after the match or having a diet filled with junk food is long over.

Nutrition plays a key role in allowing you to perform at peak levels and to recover as fast as possible from the physical demands of training and matches. Football requires extremely high levels of cardiovascular fitness to ensure you can maintain your levels of speed, power and agility throughout the entire length of the match.

The demands of training and matches imposed on your body must be supported by a structured diet plan however supplements can be useful to give you that extra edge. Supplements will be the focus of this article.

Before

It is important to ensure that your muscles are fully carbed up before training or matches to ensure that you have sufficient energy throughout. When you take in the carbohydrates is somewhat up to your own personal preference and what works for you. If you train in the morning having a carbohydrate heavy meal the night before could be best. If you prefer to eat in the morning before your session then make sure to leave an adequate amount of time for your stomach to settle. There is nothing worse than having to train and feeling bloated from the food in your stomach.
Supplements that can help are CarBarley, Maltodextrin and Dextrose which are all good sources of carbohydrates and can be consumed before exercise.

During

Depending on the length of your training session it is important to make sure that your glycogen stores and hydration levels are maintained for peak physcial performance. Supplements such as energy gels and drinks are great for this. They will help you fight fatigue and maintain performance in all aspects of your game. I personally like ENER:GELs from Myprotein.

After

After a match or training session it becomes about recovering as fast as possible so that you can train the next day. It is important to refuel with the nutrients your body needs so that it can start the recovery process as quick as possible. Protein and carbohydrates are essential. Protein is needed to repair any muscle damage. I like the brand Optimum Nutrition, you can purchase them from Discount-Supplements.co.uk. Carbohydrates are important to replenish muscle glycogen which after a long training bout could be depleted.

football nutrition

Football Nutrition

Football is an extremely physical sport. Every aspiring football player should be aware that everyday practice is not enough to help reach their dreams of playing professional football. A lot of importance must also be placed on having a proper diet. As FIFA President Blatter once said, “The foods and drinks that players choose to consume can affect how they perform in spot and help them to stay fit and healthy.”

Getting proper nutrition is crucial to the success and health of football players. However, each player has different needs. Every player should be able to set their own personal nutritional goals based on their need. These nutritional goals should, of course, be followed for them to feel the difference eating right can give.

Football players ought to learn how to take good care of themselves and eat proper food so that they can maximize their full potential during the game. Following a proper diet can also benefit players in the long run.

Carbs or food rich in Carbohydrates is essential to meet a football player’s needs. A player’s diet should consist of food with enriched with Carbohydrates such as rice, whole wheat bread, frozen yogurt, breakfast cereals, and fruit smoothie.

Protein is also important in repairing, strengthening, and developing muscles. Fresh meat, eggs, cow’s milk, vegetables, and fruits are good sources of protein. However, protein-intake should be watched out because too much protein may cause excess fat—which can slow down or dehydrate players.

Stay hydrated, drink lots of fluids. During training or an actual football game, players need electrolytes to keep their bodies well-hydrated.

In preparation for every football game or competition, football players take carefully-selected pre-game meals which would help them greatly while playing. Some players consume large amounts of food rich in carbohydrates to store energy and fuel themselves for the upcoming game. Drinking lots of water is also very important to avoid dehydration during the match.

After the game, players need to recover, replenish, rehydrate and replace fuel stores. They need to consume large amounts of carbohydrates and protein within 15-30 minutes after the game. Fluid intake is also critical for the body to recovery quickly. It usually takes up to 24 hours for the body to recover from a demanding sport like football.

There are also some nutrition mistakes that football players commit like not eating at regular intervals, not drinking enough liquid and not eating breakfast. While there are types of food recommended before, during and after the match, there are also kinds of food that should be avoided. Carbonated drinks, candies, chips, and fatty foods are just some of the food considered as not appropriate to be consumed before, during and after football games.

It is true that dedication, talent and practice are important in being a football player. Nonetheless, for those who want not only to be a football player but also to remain as an effective and healthy football player, getting proper nutrition and eating the right food is essential.

common football injuries and how to prevent them

Common Football Injuries and How to Prevent Them

It’s no doubt that football is one of the most popular sports. Children and grownups, male or female, you can easily see different people enjoy playing or watching football games. However, alongside playing football, comes the risk and possibility of getting injured.

There are two types of football injuries: cumulative injuries and acute injuries.

Cumulative or overuse injuries often begin as small pains that can cause real damage if not prevented early. These injuries occur when muscles, soft tissues and joints experience continuous stress—especially when muscles have no time for healing or rest.

Acute injuries, also known as traumatic injuries, often happen after a strong blow, sudden force or impact. Examples of acute injuries are cuts, fractures, concussions, etc.
Some of the most common low extremity football injuries include sprains and strains. Some sprains and tears may require surgery such as ACL (Acute Cruciate Ligament) and cartilage tears.

There are also overuse low extremity football injuries like Achilles Tendonitis (which can lead to Achilles Tendon Rupture if not prevented), shin splints which can be felt on the shin bone, and Hamstring Strain. Hamstring strain happens when Hamstring muscles are stretched forcibly. This is usually experienced by runners; since football require a lot of running, football players commonly get this as well. Another common overuse lower extremity injury is stress fractures. Players get stress fractures from bone overuse, which often lead to bone weakness.
Shoulder dislocations, wrist sprains and wrist fractures are common upper extremity football injuries.

Finally, there are head, neck, and face injuries. These injuries include fracture, neck sprain, cuts and concussions. Players who experience concussions should see a physician immediately. Concussions result from a strong, sudden impact to the head and can be very serious if not treated soon.

Although some injuries may be scary, there are some safety measures that can be tried to prevent or avoid any serious physical damage when playing football.

Here are some of the steps that can be taken to ensure that the football game will be safe:

First of all, you should know the sport and know yourself. If you’re still recovering from a past injury or if your doctor has recommended against playing strenuous sport, by all means you need to give yourself time to heal first. Make sure that you are in a good shape to play football.

Make sure that you are wearing proper equipment. Wear shock-absorbent shin guards while playing football. Also, use synthetic balls with just the right size when playing on wet playing fields; leather balls absorb water and therefore get heavier which may cause injuries.

Before every football game or practice, the playing field should be checked. Ensure that the playing surface is free from any hazard or debris.

Warming up and stretching is important before starting the game. Adequate hydration of each player must also be observed at all times.

Prevention will always be better than cure. Preparation before playing football can go a long way. Football will always be in the hearts of millions—fear of getting injuries shouldn’t hinder football-lovers