Strength and Conditioning Corner

Our Club's Commitment:

The Braden River Soccer Club is committed to providing the best soccer training in the state of Florida.  It is for this reason that we believe that our players should be exposed to the same testing that they will see as incoming college freshman.  By exposing them to testing, this will increase their familiarity and decrease test anxiety which ultimately translates to increase performance.

The Board of Directors, Directors of Coaching, Trainers, and Coaches are committed to the same level of physical fitness training that our soccer skill development program provides.  As such, both the Senior Soccer Teams and Junior Soccer Teams will participate in mandatory 'Pre-Season', baseline testing and several training sessions. 

Purpose Of Baseline Testing: 

To establish a starting point from which progression will occur.  Baseline testing is also paramount in providing markers which we enable us to keep each age group progressing at appropriate levels.  Baseline information is imperative to providing the best soccer fitness training because it enables specific goals to be applied to each mile, sprint, interval, set and/or repetition.  We are the ONLY soccer club to provide this valuable service to our Junior and Senior teams in the local vicinity.

Research:

The club's baseline testing is all age appropriate and is approved by the US Soccer Federation.  The norms are a synthesis of the Presidential Fitness Council and National Physical Fitness Council.  To view this normative data please click the following link (it is an Excel spreadsheet):

Strength & Conditioning Normative_data.xls

Dietary Guidelines for Select Teams

This section is designed to provide each age group coach, player and parent information to learn more about nutrition and the impact on performance.

Water

• 60% of the body is water

• 65% of the water is in your body tissues

• Maintains electrolyte balance during exercise

• Transports nutrients to and from cells

• Necessary for digestion, absorption, and circulation

• Water intake is controlled by the thirst sensation, but this is not great enough to meet the needs during exercise

• Heat and humidity increase the need for water both during and before exercise

• Water intake needs to take place before, during and after exercise

• The addition of carbohydrate-electrolyte solutions can be vital to the athlete in the pre exercise, during and post exercise hydration process

Minerals

• More than 20 elements are in the body

• Calcium - builds and maintains bones, teeth and is essential for muscle contraction

• Iron - transports oxygen through the body

• Sodium, Potassium, Chloride - electrolytes helping in the balance of the body during exercise

Vitamins

• Promote growth and maintain health

• Essential for the release of energy to the tissues

Proteins

• Necessary for growth, repair, and maintenance of the body tissues

• A potential source of energy if there is a low supply of fats and carbohydrates

Fats

• Supply energy, but are an inefficient source

• Saturated - solid animal fats

• Unsaturated - liquid, from plant sources

Carbohydrates

• Sugars, starches from grains, fruits and vegetables

• A breakdown of these to glucose as a source of energy

• Glucose and sucrose restore muscle glycogen

Diet Breakdown:

Protein: 10-15%

Fats:  25-30%

Carbohydrates: 55-60%

Pre-Game Meal:

• 3-4 hours before competition

• Avoid fats and greases that take longer to digest

• Avoid spices and foods that can cause indigestion

• Familiar foods can have a psychological effect upon competition

• Drink plenty of fluids

• Avoid high sugar content foods before competition (two hours)

• Fruits, vegetables, pasta, and gelatin are recommended

Post-Game Meal:

• Vital to the recovery process of the athlete

• Meals need to be predominately carbohydrate in substance and take place immediately post exercise and 1:00 hour intervals in to restore muscle glycogen

• Consume simple carbohydrates, fruits, juices, and sports drinks

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Spotlight Players Of The Month:

This section is reserved to recognize those players in the Junior and Senior Select Programs that have achieved superior testing outcomes in either their Baseline, Mid-Season, or End-of-Season measurements.

Junior Name Here	Senior Name Here
Player info here...	Player info here...

The Presidential Physical Fitness Award:

Participants must at least reach these levels in all 5 events in order to qualify for the Presidential Physical Fitness Award. These levels represent the 85th percentile based on the 1985 School Population Fitness Survey.   Click the image below to see the qualifying standards.

The National Physical Fitness Award:

Participants must at least reach these levels in all 5 events in order to qualify for the National Physical Fitness Award. These levels represent the 50th percentile based on the 1985 School Population Fitness Survey.  Click the image below to see the qualifying standards.

The Participant Physical Fitness Award:

Boys and Girls who attempt all five items, but whose scores fall below the 50th percentile on one or more of them are eligible to receive the Participant Award.

To learn more about these awards and the Presidential Challenge please click on the following link:

The President's Challenge - Educators Website

Team Drills:

This section is designed to provide each age group coach, player and parent resources geared to focus on the improvement of each player's overall fitness.

• Coming Soon

For More Information:

Please contact our S&A Trainer – Chuck Reda 545.5959

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