Signal Hill Work Out
Thank you so much for your hard work and efforts at FCLB Invitational because our team did such a brilliant job at the tournament we were awarded a $500 credit towards our team fees to FCLB. Great job!!!!! This will come in handy for or tournament or maybe even backpacks.
Tournament scheduled the week of 08/23 has been canceled due to a number of players being on vacation that weekend. We will schedule a training on that day instead, for the players who will be here.
Coach will be adding some extra training and conditioning to the schedule so please be on the lookout for those additions to our schedule.
By now all of you should be receiving emails and text from me, if this is not true for you please let me know so we can update your information.
Communication is important for a team. My goal is always to get our team schedule, activities and updates to you as soon as possible. The schedule is usually published to our team from the league the same week the season begins, I will check everyday to see if it has been published so I can post it on our site.
How will you get information regarding the team?
The website is the hub of our team information. I created the website a couple of years ago because of complaints about not getting flyers or emails, it is a general reference point. My goal this season is to update it on Tuesdays, Thursdays, and Saturdays. I want to keep a constant stream of information on the site, if you find an interesting article or if you have pictures please send them to me and I will gladly post them. You can have your girls join too.
Emails are sent from the site as an email blast so if you have not registered for the site you may miss an email. Point being please register for the site. I send emails when there has been an update to the site regarding scheduling or information that is needed for the day or week ect. I will not send an email blast every time an updated is made to the site. So please check it weekly! Especially if you missed practice, and may have missed an update from Coach Josh.
Text messages are sent out for last minute changes or information that is needed at moments notice. Occasionally I sent them when there was an update to the site but I will not do so after this week.
It is super important to me that everyone be on the same page!
Looking for Help
I am looking for an Equipment and Fields Manager duties include but are not limited to field set up and take down before and after practice. You can recruit people to help you. Coach Josh gets to the field early every practice day and sets up the field and he usually gets some help but he could benefit from someone taking charge of this so he can focus on training the girls.
Please send me an email or a text if it sounds like this is a job you are willing to take on?
Practice 08/12-IndefinitlyWe will be at Marshall Middle School 5870 E Wardlow Rd, Long Beach, CA 90808
Did I hear you ask for extra training?
Friday Night Skills Night
Sponsored by FC Long Beach
Jan was nice enough to share an email that was sent to her by Olive's Team Manager:
In order to keep your self well hydrated, you need to drink well at least 16 hours before the match, several times during the match and a few hours after it's over. You can start by drinking plain water. It's a good idea to use a sports drink in your light pre game meal as a source of carb fuel for the upcoming effort.Try drinking sips of a sports drink during the match as well. Don't drink too much, however, short sips can replenish your carbohydrate storage and fluids, keeping you at 100% performance at all times.
Right after the match has ended, drinking some carb rich fluid will help you relax and replenish your energies faster, so you won't feel as tired as you would otherwise.
Oranges at Halftime:
Orange halves are a healthy and easy-to-eat snack for you during half time. Oranges are loaded with vitamin C, which helps to boost energy. This fruit is also a carbohydrate and provides athletes with fuel and stamina, notes Kids Health. Eating orange halves at half time will also help keep you hydrated, as oranges have high water content.
How you play on game day depends on what you eat and drink for a few days before, not what you ate a few hours before. Tournament meals will replace some of the energy you've used up, but most of the energy you'll use in a game comes from what you ate the day before a game, not what you ate the day of the game.
Eat healthy all the time -- fruits, vegetables, salads, pastas, whole grain cereals and breads -- drink lots of water and get enough sleep and you'll be ready to play hard.
You should be eating lots of carbohydrates -- starches from whole-grain breads, pasta, cereal, rice and lentils and sugar from fruits and vegetables. Carbs are what give you power and stamina in strenuous exercise lasting longer than an hour (like a soccer game, duh!).
What you eat when is important.
If you gobble french fries an hour before a game, you will feel like the soccer ball is in your stomach, not on the field! That's because when you're playing hard your heart sends a lot of blood to your muscles instead of to your digestive system. Whatever you ate just sits in your stomach, undigested, causing cramps and gas.Here's a good rule for when to eat what:
Big meal: 3-4 hours before a game
Light lunch: 2-3 hours before a game
Snack or "power shake": 1-2 hours before a gameDo the math.
For evening games, eat a good breakfast, fill up at lunch time with a big meal like pasta and salad or chicken and rice, (whatever you would usually eat for dinner) Then have a light "lunch" late in the afternoon.
For tournaments, where you usually have a morning game, you have to eat a good dinner and a bedtime snack the night before. Then have breakfast at least two hours before the game, just a snack if you slept in. Lunch between games should be light, something that will get digested before the next game. Unfortunately, that lets out pizza, which has lots of cheese and pepperoni (high-fat items that stay around in your stomach for three to four hours).
Hearty, Healthy Dinner
(high-carbohydrate and protien, low-fat)