Health Benefits of Soccer

Participation in soccer over time can have more health benefits than routine physical activity. A study published in October, 2004 in Medicine & Science in Sports & Exercise found that, among boys ages 10 to 13, participating in soccer for three hours a week over three years resulted in a 7 percent increase in anaerobic capacity, 6 percent more lean body mass and 33 percent more bone mineral density. This is compared with a control group that did 45 minutes of various activities, such as running twice a week in physical education classes, which actually increased the participant’s fat by the end of the study.

Dr. Jose A. L. Calbet, lead researcher and professor of exercise physiology at the University of Las Palmas de Gran Canaria in Spain, first thought that kicking a soccer ball might play a role in building bone density. But he now believes that a combination of sprinting, jumping and changing direction quickly elicited the change. Similar movements can be found in sports such as football and rugby.

Soccer Players and Nutrition

Virtually every study on athletic performance for individual and team sports shows that a diet rich in carbohydrates improves running performance. The problem is that athletes eat what is put in front of them. Therefore the more carbohydrates available at meals before a game or training session will increase an athlete’s performance. Most noticeable will be their increased endurance at the end of the game or session.

Athlete’s muscles are ready to receive a fresh supply of fuel during the first hour directly following a workout or game. Coaches and parents who are in tune with performance will supply food or snacks that will start refueling their muscles at that time. Bagels with jelly, pretzels, raisins, dried fruit, along with a carbohydrate replenishing drink are perfect. This is even more critical between tournament games when the time between games is even shorter.

Although most athletes receive adequate protein from their meals, most of this protein is consumed in conjunction with fat. Ground beef, marbled meat, and fried chicken are examples of protein combined with fat. Red meat should be trimmed of fat, and ground beef should be very lean. Chicken should have the skin removed before cooking. Also, a little protein during the post exercise meal helps in storing new fuel in the muscles faster than when there is no protein. A carbohydrate replenishment drink that contains protein is ideal.

An interesting fact is that the human thirst mechanism usually kicks in after the person has lost two pounds of body weight from sweating. At this point, a decrease in performance begins to occur. With this in mind, players should drink before starting the game, every 15 to 20 minutes during play if possible, and at halftime. Make sure the team has drink bottles along both sidelines and in goals so players have easy access to fluids during stoppages in play. In cold weather, fluid consumption is just as important. In order to get the best results on the field, it is important for the well-rounded player to watch what they eat and drink.

Facts about Sports Injuries

An estimated 30 million children from ages 5 to 18 years of age participate in organized sports programs in the United States. Approximately one third of these children sustain sports injuries requiring medical treatment. Of these injuries, the most common involve the ankles and knees. Several studies have reported that female athletes have a four to eight fold higher incidence of serious knee ligament injury as compared to males participating in the same sport. Investigators have described gender differences in neuromuscular indexes such as muscle strength, running, and cutting, sidestepping and landing characteristics in adolescents and adults that are believed to be partly responsible for the disparity in injury rates.1

Many experts feel that a training program which includes general strength, plyometrics, flexibility, running technique instruction, and balance exercises can reduce the risk of ACL injuries to the female athlete.

1The American Journal of Sports Medicine, Vol. 34, No.3

For additional information on rehabilitation and prevention of sports injuries contact Bill Gilligan, PT at 201-587-1111 or 201-750-4700

Upcoming FASTrack Training Programs

Beginning on April 21st at the New York Sports Club in Ramsey, FASTrack Soccer begins its Small Group Training Programs. For more information, visit our small group page.

FASTrack's Summer Speed and Skills Camp is coming!

Summer is just around the corner which means FASTrack's Summer Speed and Skills Camp is too. Are you ready to develop the techniques to score more goals, be faster and an all-around better soccer player? Visit our summer camp page to see why FASTrack is the right choice. Sign-up today!

 

Each newsletter will feature a trivia question. The FIRST TWO correct responders will receive a $100 FASTrack credit which must be redeemed during the current year, 2008. Answers must be e-mailed in
to:

This month’s trivia question:
Which country has won the most TOTAL (mens and womens) soccer world cups?

See you all soon!!!