Fitness tips

Here are some tips to help the players keep their fitness levels up.

During a game of 60 minutes, a boy of 10-11 years of age is estimated to run about 6km, so it is essential that you prepare the body correctly if you want it to be at its best. Carbohydrates are the key ingredients in a diet or food programme. Foods high in carbohydrates include potatoes, pasta, rice, bread and cereals, not all are a boys best friend.

The night before a game a player should eat a high carbohydrate meal to maximize glycogen stores. Ideally it should contain easily digestible starchy foods such as pasta, bread, rice and fruit. A glass of water should also accompany the evening meal.

Foods high in fat should be avoided as these do not provide useful energy source and can easily cause heavy weight gain.

Plenty of fresh foods and vegetables should be eaten to provide the body with the vitamins and minerals needed to keep healthy.

Before a game players should avoid drinks with diuretic properties such as chocolate drinks and sodas, which contain caffeine.

To avoid dehydration, players should drink plenty of water. Fluid replacement is of particular importance when training or competing in hot environments. It is advisable to drink about 300 mls of cold water prior to a game.

A good healthy diet will help the player stay healthy and energetic. Maintain a diet high in complex carbohydrates that is moderate in protein and relatively low in fat.

Avoid proper cooked breakfasts, which can cause cramping. A breakfast of cereals and toast with a glass of water is preferable.

To avoid indigestion, try to avoid eating directly before the game.

Players are encouraged to drink water before and during the game ( 25mls ) every 15 minutes and after the game are encouraged to drink lots to replace lost fluids.

Water isn't the only fluid that re-hydrates. Almost any non-alcoholic fluid, such as these will suffice; Seltzer, sports drinks, juice, soft drinks, soups and milk.

Before and after the game, a warm up and warm down is essential. Failure to warm up before a game could result in muscle pulls and tendon strains, so stretching exercises are of the utmost importance.