TVSA Hawks Soccer Newsletter
March, 2009

Dear TVSA Hawks Members,

As younger teams prepare for preseason tournaments and older players prepare for State and National Cup I would like to remind our players about Rest, Recovery and Regeneration. The three R's are very important in tournament situations. Please see the information below, from the elite soccer conditioning website.

1. Food and Hydration-

    

   a. It is believed that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match.
   
   b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. This shows that having enough of the right fuels in the body for competition play a big part in how the game is played.

    

2. Stretching-
   
   a. Always stretch after training or games. This will decrease the soreness that sometimes appears after training. Perform nice easy static stretching focusing primarily on the lower extremities.
    

3. Self Massage-
   
   a. Massage is widely known as an effective tool for recovery. .Use a slightly flat soccer ball. Roll specific muscles over the soccer ball for effectiveness. Your focus should be on the lower extremities. Self Massage is used to increase blood flow, relax the nerves and loosen muscle. Important Note: Self massage can be uncomfortable but even a professional massage has uncomfortable moments.
    

4. Sleep-
   
   a. Athletes must sleep to recover. If they don’t get enough sleep their physical performance will be impaired.

Sincerely,

Kelley Collins
Hawks Director of League Management

Temecula Valley Soccer Academy - Hawks

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