Fluid Tips For Training and Competition

2 hours before exercise	16 oz. of cool fluid
15-20 minutes before exercise	8 to 16 oz. of cool fluid
During Exercise	Exercise < 60 min. total Drink 6-12 oz. of cool water every 15-20 minutes	Exercise > 60 min. total Drink 6-12 oz. of cool liquid every 15-20 minutes with 4-8% carbohydrate solution (e.g. commercial sports drinks). Take small sips throughout 15-20 mins.
After exercise	Drink cool water with immediate post-exercise meal or snack Drink cool sports beverage if no immediate post-exercise meal or snack available Choose a drink with a small amount of protein if unable to have a snack with protein with your drink. Chocolate milk is considered a good choice.
Throughout the day	Carry a water bottle with you and drink from it often Drink water with all meals Look for a pale-yellow-colored urine to indicate you are hydrated Drink before, during, and after exercise Eat fluid-rich fruits and vegetables Replace sodium lost through sweating after practice/competition by snacking on salty foods and/or drinking a sports beverage with salt.

FIFA 11+ A complete warm up to prevent injuries

Source: Fifa.com

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Warming up prior to playing and training is a matter of routine for any serious player. A smart warm-up not only improves your performance, but also helps you to prevent injuries. "The 11+", the new injury prevention programme from FIFA's Medical Assessment and Research Centre (F-MARC), provides a complete, football-specific warm-up and can easily be integrated into a daily training routine.

"The 11+" has proven to cut injuries by up to half - if performed correctly and regularly. When it is adopted together with the values of fair play, it enables you, as a player or coach, to protect yourself, your team and your opponents and thus increase everyone's enjoyment of the game.