UNITED PERFORMANCE
NUTRITION PACKET
Presented by: BELINDA ZEIDLER JAFFE

Table of Contents : To view complete document click here

• What do Nutirents Do? Page 1
  Protein
  Carbohydrates
  Fats
  Glycogen Stores
  Vitamins and Minerals
  Calcium and Iron
  Water and Other Drinks
• What about Sports Beverages Page 3
  
  
• What shold I eat before a game or practice session
  Early morning games or practice sessions.
  Mid-morning game or practice sessions.
  Evening Practice Sessions
  Example of a tournament eating schedule
  
  
• What should I eat at meal time? Page 4
  Breakfast ideas
  Snack ideas
  
  
• What about desserts and sweets ? Page 5
  
  
• How many calories do I need?
  
  
• Lunch Ideas
  
  
• Dinner Ideas

HOME TRAINING PROGRAM
Tom Atencio D.O.C.

Players: enclosed is a self training program to be used during pre season. Some methods are borrowed from the United States National Teams, and other methods have been developed by the Tualatin Hills United Coaching Staff. Follow all directions, and do not hesitate to ask your coach for help in understanding any exercise in this packet.


Training Session Information:
-A soccer field is preferred, but a park will due.

-A stopwatch is optional.
-Use the attached log to monitor your progress.

(20 minutes)
- Movement with the ball
1. Pendulum big toe chop
2. Pendulum little toe chop
3. Pendulum tuck
4. Pendulum box
5. Pendulum pullback
6. Pendulum scissors both feet
7. Pendulum over and out
8. Pendulum in and out
(5 minutes)
-Stretching all body parts
(20 minutes)
- Juggling (10 minutes)
1. Stationary Juggle feet, thighs, head.
2. Run Juggle feet, thighs, head
3. Rhythm Juggle foot-thigh, foot-chest, foot-head
4. Creative Juggling on your own
(5 minutes)
-Stretching all body parts
Total Work Out Time (50 minutes)