With soccer games lasting anywhere from 40 to 90 minutes, depending on the level, you need to fuel your body and stay energized to last the whole game. By preparing properly for your soccer game, you can maximize your potential on the field while streamlining the recovery process off the field. Address both your mental and physical game for maximum effectiveness.
Mental Game
Nurture your mental game by preparing yourself for the team you're playing. Talking to your coach about a particular team's strengths and weaknesses can help you hone in on strategy. Your coach should be able to give you a better idea of what you need to work on to challenge a particular opponent. If possible, watch film from your last game to determine areas that need strengthening.
Practice and Drills
Soccer is a game of specific skills that you must master to become a proficient player. Through practice, you'll work on skills like dribbling, passing, shooting and set pieces. Scrimmages should help your decision-making skills. Practice is also where your strengths and weaknesses are evaluated by coaches to determine what role you play on the team.
Nutrition
The food and water you put into your body before and during a game can have an effect on your energy level and performance. Eating a meal high in carbohydrates and protein four hours before the game can help increase your energy level, a practice known as carboloading. Adding protein will help keep you full throughout the game. When it comes to water and hydration, drink at least 1 to 3 cups before the game, then continue drinking at 3 to 6 oz. for each 15 minutes on the field. Without the proper hydration, you could find yourself dehydrated, which can also lead to dizziness, faintness, nausea and susceptibility to heatstroke in hotter weather. Sports drinks can help replenish some of the electrolytes lost through sweat and can be substituted for water, but plain water is sufficient for hydration.
Warm-Up
You could be benched if you don't show up in time to warm up with teammates, and rightly so. Neglecting your warm-up routine could lead to sprains, strains and injuries. Ensure that you stretch each major muscle group before you begin, along with some light cardiovascular exercise, like a short jog or running in place. This loosens your muscles and can help prevent injuries.
References
- Nicholas Institute of Sports Medicine and Athletic Trauma; Sports Nutrition Corner: Carbohydrate; 2007
- Springfield MO Soccer; Keys for Players to an Effective Soccer Tournament; Brian Bounds; 2006
- Mayo Clinic: Dehydration
- University of Alabama at Birmingham; Hydrating for Exercise (Water vs. Sports Drinks); June 2010
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