Football - QS-18

Special Olympics Football Coaches Quick Start Guide

Nutrition
Guidelines for a Balanced Diet Eats lots of different kinds of food – vegetables, fruits, fish, meats, dairy produce and grains Eat fresh food rather than ready prepared, canned or frozen foods Eat a high proportion of complex carbohydrate-rich foods Grill, steam or bake foods. Avoid boiling or frying Avoid fatty meals and sweet and salty snacks Check fiber intake by eating whole grain breads, cereals, pastas Eat brown rice instead of white rice Flavor food with herbs and spices rather than salt Drink small amounts of water and fruit juices often Pre-Competition Meal/Nutrients The body’s energy levels need to be high before training and competition. The high-performance diet above will supply this everyday requirement. Athletes are individuals and require different foods, and their body responds differently to certain foods. Generally speaking, the guidelines below will help your athletes consume the proper nutrients before competition. Eat a small, easily digestible meal, usually less than 500 calories Eat about 2½-4 hours before competing Limit proteins and fats since they digest slowly Avoid foods which form gas in digestive system Drink small amounts of water often, before, during and after competing During Competition Nutrients Besides hydration, nutrients are not needed for events that last less than one hour. For events that have more than one hour of continuous activity, carbohydrate drinks or fruit will supply the needed energy for continued effort. During tournaments lasting more than two hours, let your athletes nibble on small pieces of banana, peanut butter sandwiches, noodles or plain pasta (complex carbohydrates) when they have at least a half-hour break before their next game. This will help them keep their energy levels up. Do not fast your athletes for the duration of a 6-8 hour event. Post-Competition Nutrients To replenish energy, foods with readily available carbohydrates (fruit, carbohydrate drink, granola bars) should be eaten in small amounts immediately following exercise. Throughout the remainder of the day, meals should contain 65 percent complex carbohydrates to replenish energy.

18

Football Quick Start Guide – September 2004



Football

Table of Contents for the Digital Edition of Football

Football Attire
Football Attire Dartfish
Butt Kicks
Butt Kicks Dartfish
Push-Ups
Push-Ups Dartfish
Control-Receiving: Feet
Control-Receiving Feet Dartfish
Control-Receiving: Thigh-Chest
Ctrl-Receiving Thigh Dartfish
Dribble Line Drill
Dribble Line Drill Dartfish
Dribble Cones
Dribble Cones Dartfish
Dribble Cones
Dribble Cones Dartfish
Passing Drills
Passing Drills Dartfish
Passing Static
Passing Static Dartfish
Shooting
Shooting Dartfish
Tackling
Tackling Dartfish
Heading
Heading Dartfish
Goalkeeper
Goalkeeper Dartfish
Goalkeeper Dive
Goalkeeper Dive Dartfish
Football - Cover
Football - 1
Football - 2
Football - 3
Football - 4
Football - 5
Football - 6
Football - 7
Football - 8
Football - 9
Football - 10
Football - 11
Football - 12
Football - 13
Football - 14
Football - 15
Football - 16
Football - 17
Football - 18
Football - 19
Football - 20
Football - 21
Football - 22
Football - 23
Football - Football Attire Dartfish
Football - 25
Football - 26
Football - 27
Football - 28
Football - 29
Football - 30
Football - 31
Football - 32
Football - 33
Football - 34
Football - 35
Football - 36
Football - 37
Football - 38
Football - 39
Football - 40
Football - 41
Football - 42
Football - 43
Football - Butt Kicks Dartfish
Football - 45
Football - 46
Football - 47
Football - Push-Ups Dartfish
Football - 49
Football - 50
Football - Control-Receiving Feet Dartfish
Football - Ctrl-Receiving Thigh Dartfish
Football - 53
Football - 54
Football - 55
Football - 56
Football - 57
Football - 58
Football - Dribble Line Drill Dartfish
Football - Dribble Cones Dartfish
Football - 61
Football - 62
Football - Passing Drills Dartfish
Football - 64
Football - 65
Football - 66
Football - 67
Football - Passing Static Dartfish
Football - 69
Football - 70
Football - 71
Football - 72
Football - 73
Football - 74
Football - 75
Football - Shooting Dartfish
Football - 77
Football - 78
Football - 79
Football - 80
Football - 81
Football - 82
Football - 83
Football - Tackling Dartfish
Football - 85
Football - 86
Football - 87
Football - 88
Football - 89
Football - 90
Football - Heading Dartfish
Football - 92
Football - 93
Football - 94
Football - 95
Football - 96
Football - 97
Football - 98
Football - 99
Football - 100
Football - Goalkeeper Dartfish
Football - Goalkeeper Dive Dartfish
Football - 103
Football - 104
Football - 105
Football - 106
Football - 107
Football - 108
Football - 109
Football - 110
Football - 111
Football - 112
Football - 113
Football - 114
Football - 115
Football - 116
Football - 117
Football - 118
Football - 119
Football - 120
Football - 121
Football - 122
Football - 123
Football - 124
Football - 125
Football - 126
Football - 127
Football - 128
Football - 129
Football - 130
Football - 131
Football - 132
Football - 133
Football - QS-Cover
Football - QS-1
Football - QS-2
Football - QS-3
Football - QS-4
Football - QS-5
Football - QS-6
Football - QS-7
Football - QS-8
Football - QS-9
Football - QS-10
Football - QS-11
Football - QS-12
Football - QS-13
Football - QS-14
Football - QS-15
Football - QS-16
Football - QS-17
Football - QS-18
Football - QS-19
Football - QS-20
Football - QS-21
Football - QS-22
Football - QS-23
Football - QS-24
Football - QS-25
Football - QS-26
Football - QS-27
Football - QS-28
Football - QS-29
Football - QS-30
Football - QS-31
Football - QS-32
Football - QS-33
Football - QS-34
Football - QS-35
Football - QS-36
Football - QS-37
Football - QS-38
Football - QS-39
Football - QS-40
Football - QS-41
Football - QS-42
Football - QS-43
Football - QS-44
Football - QS-45
Football - QS-46
Football - QS-47
Football - QS-48
Football - QS-49
Football - QS-50
Football - QS-51
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_russian
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_arabic
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_french
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_spanish
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_italian
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames_china
https://www.nxtbook.com/nxtbooks/specialolympics/worldgames
http://digitalguides.specialolympics.org/shorttrackspeedskating/
http://digitalguides.specialolympics.org/sailing/
http://digitalguides.specialolympics.org/alpineskiing
http://digitalguides.specialolympics.org/aquatics
http://digitalguides.specialolympics.org/artisticgymnastics/
http://digitalguides.specialolympics.org/athletics
http://digitalguides.specialolympics.org/badminton/
http://digitalguides.specialolympics.org/basketball
http://digitalguides.specialolympics.org/bocce
http://digitalguides.specialolympics.org/bowling
http://digitalguides.specialolympics.org/cricket/
http://digitalguides.specialolympics.org/crosscountryskiing/
http://digitalguides.specialolympics.org/cycling
http://digitalguides.specialolympics.org/equestrian
http://digitalguides.specialolympics.org/eventdirectorsguide/
http://digitalguides.specialolympics.org/figureskating
http://digitalguides.specialolympics.org/floorball/
http://digitalguides.specialolympics.org/floorhockey
http://digitalguides.specialolympics.org/football
http://digitalguides.specialolympics.org/golf
http://digitalguides.specialolympics.org/handball/
http://digitalguides.specialolympics.org/kayaking
http://digitalguides.specialolympics.org/matp
http://digitalguides.specialolympics.org/netball/
http://digitalguides.specialolympics.org/openwaterswimming
http://digitalguides.specialolympics.org/openwaterswimming2014/
http://digitalguides.specialolympics.org/powerlifting
http://digitalguides.specialolympics.org/rhythmicgymnastics
http://digitalguides.specialolympics.org/rollerskating
http://digitalguides.specialolympics.org/snowboarding
http://digitalguides.specialolympics.org/softball
http://digitalguides.specialolympics.org/snowshoeing
http://digitalguides.specialolympics.org/tabletennis/
http://digitalguides.specialolympics.org/tennis
http://digitalguides.specialolympics.org/triathlon/
http://digitalguides.specialolympics.org/volleyball
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