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
Drink cool water with immediate post-exercise meal or
Drink cool sports beverage if no immediate post-exercise meal or snack
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
Drink water with all meals
Look for a pale-yellow-colored urine to indicate you are
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
Click document to open the file
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.
Each of the titles below are reproducible PDF files that can come in handy when preparing for practices, games and especially tournaments where multiple games are
played in the same day.