Champions are built HERE!

The road to the NJCAA Championship begins NOW!

Official report date Thursday August 6th 2009

The Road to Success may be winding, the lights blinding, and the tasks
unforgiving. When you’re truly there it’s truly and unequivocally satisfying.

LIVE THE GAME

Soccer Office
Coach Ermels w (515)-574-1340 c (515) 371-4418 ermels@iowacentral.edu
Coach Wade w (515) 574-1353 c (512) 940-8383 wade@iowacentral.edu

Athletic Director
Dennis Pilcher w (515) 574-1358 pilcher@iowacentral.edu

Athletic Trainer
Andy Newell w (515) 574-1349 newell@iowacentral.edu

Registrar
Mary Matisheck w (515) 574-1020 matisheck@iowacentral.edu

Financial Aid
Angie Martin (515) 574-1035 martin_A@iowacentral.edu

Housing
Bob Brabender (515) 574-1086 brabender@iowacentral.edu

Institutional Warning!
This Packet will seriously affect your health. It will ruin your free time, limit your
social time and will drastically affect your future if done on a daily basis. Iowa
Central Community College and the Iowa Central Soccer staff in their quest for
NJCAA hardware strongly recommend ONLY the completely committed players
attempt to tackle the contents of this document. Pretenders will be proven
inferior and will be swallowed up and consumed with their own mediocrity.
ONLY for the true player!
 CONTENTS
 Introduction and Information
 Standards, Measures and Tests for Triton Players
 The Method
 The Tools
 Training Log
 2009 Schedule

Before you begin take an hour to ask yourself the below questions

What do I want?
What will I do to make myself an elite player?
How hard am I prepared to work to get what I want and where I want to be?
How much time do I have?

Read the Packet and firmly establish your destination. Mentally decide:
This is how I will be better than all others I play against. This is how I will
separate myself from the average. This is what I will do to become a champion. If
you’re not practicing someone is and when you meet them, they will win!

With the journey you have chosen established, the highway and roads identified
keep your personal road map in focus with a clarity that cannot be erased until the
finish line. Etch this into your mind:

Championships have a beginning, middle, and an end, my success will be in that I will
recognize and succeed in all phases of my and our Championship Journey.
 Introduction and Information
This is a 7-8 week program that has the answers. Take the following steps:

1. Read the material

2. Plan out your personal timetable. Use the weekly/daily logs
3. Look at training generally for the whole two-month period & specifically each week
4. Log and record your daily activities at the back of the packet
5. Test Yourself- this will enable you to stay organized and focused on your goals
6. Weave your club activities and games into your training regime as positive
recreational activities not personal development training

METHOD
The purpose of this training packet is to develop you’re:
SPEED QUICKNESS AGILITY STAMINA

It also addresses:
TECHNIQUE STRENGTH FLEXIBILITY

All the listed areas must be trained, not half of them or some of them, ALL of them.
Train as a CHAMPION, not a maybe contender.
You develop your personal workout week including your summer league team’s activities.
Choose from the following menu over the course of seven (7) day rotation, remembering
one in every 12-14 days you should perform and record the 5 tests. Choose from the
following sections and remember to eat meals of a balanced diet.

TOOLS
The tools of success at top level have roots in physical fitness.

The menu of activities below covers the physical procurement of tools that will be needed
during the season. They are split into four categories:

SPEED STAMINA & ENDURANCE AGILITY RESISTANCE

Several of the exercises incorporate specific soccer techniques but the sessions should
not be technique sessions but should be addressed as fitness sessions so intensity,
consistency, and maximum effort must be applied at all times.

Testing for Soccer Fitness

 Test yourself no more than once a week using Triton Soccer’s 5 Standard Tests.
(Returning players I have included your last testing times. Incoming players I
have included bare minimum acceptable times).

1. SLALOM SPRINT: 3 attempts for personal best – AGILITY & QUICKNESS

2. HOLLINS TEST: 3 attempts for personal best – SPEED & TURNING POWER
3. COOPER TEST: One time 12 minutes – STAMINA
4. I-AGILITY TEST: 3 attempts, 2 with- out ball 1 with ball – AGILITY & QUICKNESS
5. SWEDISH BEEP TEST: One time (minimum level ) - STAMINA

 SOCCER FITNESS: Fitness for Football as I like to call it is specific

training to improve your soccer fitness with and without the ball.

 INDIVIDUAL TECHNICAL TRAINING: Hitting crosses, shooting drills,

free kicks, corners, improving first touch, heading… all techniques that can
be sharpened as either a high pressure drill exercise (doubles as a fitness
exercise) or as a straight technical session (remember to practice at game
speed).

 STRETCHING & RELAXATION: engage in serious stretching and flexibility

exercises a minimum of once every two (2) days for between 20-30 minutes.
Yoga and other related classes would also be good.

With organization of your time, planning sessions and accurate application of the
methodology of Triton Training, you will surely have a smiling face in August.
REMEMBER: perform with a goal and purpose every time you train, become a
Triton leader and a winner. Perform with the soccer ball as part of your technique
development and without the ball for pure explosive fitness. This work will also
boost your psychological confidence, and affirm your dedication, devotion and
determination. Without this you will not be able to become the vital part of Triton
Soccer’s winning program.

When August 6th arrives and the 18 people are being selected to travel to for the

Missouri JUCO Invitational in St. Louis

The squad will look at the faces on players.

 Reported to first day (August 6 th)

 Having trained hard, he owns very good physical fitness and confidence
 Stays mentally sharp through the first 15 days of training with prepared muscles and a
strong mental state
 Reduced soreness and chances of serious injury having prepared for about 6 – 8 weeks
previous for the tough demands of August 15th – September 1st
 Positioned himself to play well in practice, to dress and probably start the opening game
 2009-2010 Season off to a great start!

 Reported to the first day late. Trained a little, ran a little, played a little. Possibly trained
hard for two or three days and played with his club team.
 Owns only a few consistent weeks of tough training
 Tired, mentally fatigued, and very sore muscles. Trouble staying awake for evening tactics
 Hurt, injured, sore or all three because of unprepared muscles, lack of quickness and sharp
mind
 Can’t train well or at all because hurting, fatigued, sore or pulled muscles, possible injuries
 Not selected to play because injured, or not knowing enough, or not playing well enough
 Starts to play catch-up to better prepared more effective players who started playing well
through greater fitness and preparation from the first day of August 6th
 Question marks over his commitment, preparation and effectiveness for 2009 season
 STANDARDS and TESTS for TRITON PLAYERS
Tests for soccer fitness:
These are the tests that will determine how prepared and how fit you are to accept the soccer
task. Test and record yourself once each week choosing 2 or 3 of the Triton Standard tests each
week. Do not perform any test more than once in a two (2) week period.

(1). SLALOM SPRINT AGILITY and QUICKNESS

Set up slalom, starting point plus 3 more (cones or flags) and a fourth central turn cone. The
distance between the start point and turning point is 16 yards, each cone at 4 yards, 4-8-12 one
yard off center, right then left, and so on to the central turning point at 16 yards. Set-Go starts
the clock for the best time. 3 attempts for personal best (once with a ball)
Your time last year was <<Slalom_T>>
IF you do not have a time from last year 6.7 seconds is acceptable team average

(2). HOLLINS SPEED and TURNING POWER

Set up two lines, 32 yards apart. Up-back-up-back the fastest possible time, concentrating on quick
turns. SET-GO starts the clock for the best time. 3 attempts for personal best once with the ball.
Your time last year was <<Hollins>>
IF you do not have a time from last year 19.7 seconds is acceptable team average

(3). COOPER TEST STAMINA

Basic 12 minute run using a 200-meter track or a 400-meter track.
One attempt per test
Your time last year was <<Cooper>>
If you do not have a time from last year a minimum of 15 laps on a 200-m track or 7.5 on a
400-m is an acceptable team average.

(4). I-AGILITY TEST AGILITY and QUICKNESS

Form a capital “I” with cones 30 feet long and 12 feet wide. Place one cone on each of the four side
ends and one at the center of the base and top of the stem. Two remaining cones are placed 10ft
apart starting at the base up to the top. Starting at the bottom right cone sprint around the top
right cone to the center cone turn left around center cone and slalom down and back up the center
of the “I” run around center top cone to top left cone down to bottom left cone for the finish. 3
attempts for best time, 2 without ball and 1 with the ball.
Your time last year was <<I_Agility>>

(5). SWEDISH BEEP TEST STAMINA

Using the tape, play the tape and run between two points 20 meters apart. Once you fail to reach
the line two beeps in a row you are done. Record your score. If you do not have the tape or need a
copy of it there is an MP3 version of it on the Triton Soccer website you can download.
Your level last year was <<Beep>>
 TEST DIAGRAMS
I-AGILITY DIAGRAM

HOLLINS DIAGRAM
Start Finish

Finish Start
SLALOM SPRINT DIAGRAM
 WORKOUT MENU for SPEED
(Run on grass or sand with the ball where possible)

Speed #1 KLINKERS
Mark out a 25-yard course with cones, marking a line every 5 yards.
Preparation: 5 minute jog – 5 minute stretching
Klinkers: Move through the cones changing speed every 5 yards.

1. Sprint – Jog – Sprint – Jog – Sprint. Turn, return to the

beginning. Repeat 10 times
2. Jog Backwards – Turn & Sprint – Jog Backwards – Turn & Sprint,
Jog Backwards. Turn and return. Repeat 10 times
3. Slide shuffle right – sprint – slide shuffle left – sprint every 5
yards. Turn and return. Repeat 10 times
4. Jump header sprint – jog – jump sprint – jog every 5 yards, turn
and return. Repeat 10 reps
5. With a ball zigzag dribble 5 yards – sprint forward with ball 5
yards, turn and return. Repeat 10 reps
6. With a ball, shuttle running with ball 5 – 10 – 15 – 20 – 25. Turn
and return. Repeat 10 reps

Speed #2 HILLS
Find a hill or stairs similar to the Hospital Hill near campus. Always
sprint up and jog or walk down.
 Intermediate Session: Up 3 times @ 70%. Up 5 times @ 100%,
up 2 times @ 70%. Total= 10 times.
 Div. I Session: Up 1 time @ 50%, Up 2 times @ 70%, Up 10 times
@ 100%, Up 1 time @ 70%, Up 1 time @ 50%. Total = 15 times.
Speed #3 MINIATURE CHELSEA
Mark out a rectangle on the grass or sand 20y x 40y

One corner is the starting base. Jog around the entire

rectangle to the base– sprint one side, jog 3 sides to the
base – sprint 2 sides, jog s sides to the base – sprint 3
sides, jog 1 side to the base – sprint 4 sides to the base –
jog 4 sides to the base.

Rest for 5 minutes, repeat 5 times.

Speed #4 GANSLER TRIANGLE 1985-1988

Mark out an equilateral triangle 10 x 10 x 10 yards

Start at one corner and jog to the next corner along the
side of the triangle. When the corner is reached, sprint to
the third corner and then jog to the first corner. The
triangle should be run so that the sides are alternately
sprinted and jogged. The sprint should be 75% - 80%
maximum. The starting point should be passed 8 times then
a 5 minute rest. The triangle should then be run as above
passing the starting point 7 times, then a five minute rest.
The triangle should then be run as above passing the
starting point 5 times then rest and cool down.
WORKOUT MENU for STAMINA
STAMINA #1 with or without ball

12-minute run away from starting point; stop after 4 minutes to stretch,
then run at a medium pace for 4 minutes, then the remaining 4 minutes hard
jogging. Turn back: Return using the following sequence of running: 4
minutes at 70% speed, then the remaining distance/time run in this sequence
until you have returned to your starting location
1) Slow jog 100 yards 2) 70% speed 100 yards 3) 100% sprint 100 yards.

STAMINA #2 COUNTDOWN with or without ball

The following distances are to be run with a 1-minute rest between sessions,
each 75% of maximum.

500 yards – 400 yards – 300 yards – 200 yards – 100 yards
200 yards – 300 yards – 400 yards – 500 yards – then a 5 min cool down

STAMINA #3 SPRINTERS DELIGHT

Ten times 232 yards with 1 minute rest between each run.
5 minute recovery rest
Ten times 116 yards with 30 seconds rest between each run.
5 minute recovery rest
Ten times 50 yards with 30 second rest between each run.

STAMINA #4 TRANSITION TRAIN with or without ball

Section the field off from goal box to goal box with a half way split, two sections
forward running towards one goal, then two sections back when retreating towards
the other goal. Sprint 2 sections and jog 1 section facing the same direction
without the ball for 12 minutes, then sprint 2 sections and jog 1 section with the
ball for 12 minutes.
WORKOUT MENU for AGILITY
AGILITY #1 AJAX LINES

1. Set a minimum of 7-10 corner flags, sticks or

whatever on a flat ground with a yard in between them
in a ladder style. Place a finish flag (stick or cone) 10
yards from the last rung of the ladder.
2. The first stage of your exercise is concerned with
good form over and between the flags (lines), and then
the last section is a burst of speed for 10 yards,
always running forward.
3. The order of the exercises is as follows (you may also
add ones that you find specific to your needs). All are
done in 5-7 reps:

1) Bounding Skiers
2) Forward High Knees
3) Forwards/Backwards each stick 1 foot
4) Forward Backwards 2 feet
5) Zig-Zag Backwards
6) Backwards and turn
7) Speed touch each space
8) Speed touch alternate spaces
9) Hop fwd-back-fwd-2
AGILITY #2 SLALOM RELAYS

Set up staggered relay cones at 5 yards apart on 45 degree angles. 6 cones plus a
base flat disk and an end flag 10 yards from the last cone. 4-6 teams of various
sizes work through the following relays. After an all cone sprint, return to the far
flag, and return as fast as possible.

1) Forward one section – backpedal one section. Make tight turns

rounding each cone.
2) Back pedal all sections. Sprinting after last cone and on return.
3) Up 2 sections Back 1 section, Up 2 sections Back 1 section, etc.
4) Same as 3 except backpedal when you come back 1 section.

AGILITY #3 TECHNICAL PRESSURE TRAINING

This is done at high intensity with the ball (individually or in pairs or in threes).
Tailor your workout to the availability of training partners. Time stints = Serve –
Exercise – Serve – Exercise and so on for 30-40 seconds. Rest or switch with
partner. Complete 3 reps each.

AGILITY #4 FOUR DOT FOOTWORK

This is done at high intensity without the ball. Draw a + on the ground, tape or use
dots to touch with your feet. Set a time of 30 seconds and make up movements
touching different sections. Rest for 30 seconds, and then repeat for 20 minutes.
Use crossover movements, lateral movements, single foot and double foot touches.
WORKOUT MENU for RESISTANCE
RESISTANCE #1 LONG HILLS

Select a hill or stairs (Trinity Regional Hill) sprint up the hill, walk/jog down the hill

Choose several formats:

1) 2-50% form runs – 3-75% power runs – 5-100% speed runs – 2-25% cooldwn
2) 2-50% warm up runs – 10-100% speed runs – 3-25% cool down. Total of 15
3) 2-50% warm up runs – 15-100% speed runs – 3-25% cool down. Total of 20

RESISTANCE #2 AJAX LINES

1. Set a minimum of 7-10 corner flags, sticks or

whatever on a flat ground with a yard in between them
in a ladder style. Place a finish flag (stick or cone) 10
yards from the last rung of the ladder.
2. The first stage of your exercise is concerned with
good form over and between the flags (lines), and then
the last section is a burst of speed for 10 yards,
always running forward.
3. The order of the exercises is as follows (you may also
add ones that you find specific to your needs). All are
done in 5-7 reps:

i. Bounding Skiers
ii. Forwards slight ball touches
iii. Backwards
iv. ZigZag
v. Speed touching each space
vi. Speed touching alternate spaces
Train to obtain the HIGHEST LEVEL. Around the world the high school age players
are being asked to become and train as top professionals so why accept anything
less from yourself and ourselves here! Become your best and push your boundaries.

WE WANT TO MAKE A NATIONAL IMPACT. That comes with a PRICE!

INDIVIDUAL TECHNIQUE TRAINING

Repetition and doing them on a consistent basis is and always has been the only way
to become great at physical techniques.

Iowa Central Soccer

Coaching Staff

Practice and perform Job required tasks

Select the techniques you need for your position (e.g. Cut outside with a deep
cross or finishing back post or combinations at top of box with a shot, or
heading out of the defensive third) perform the techniques on the move and
develop good habits and reliable accuracy. Remember Perfect practice makes
perfect. NOT practice makes perfect.

Shooting off a dribble, heading for goal, turning out of pressure, corner
taking, free kicks, defensive heading, first touch, attacking with the dribble,
near and far post crosses, Select them and perfect them they are the tools
of success.

THERE IS NO SUBSTITUTE FOR TECHNIQUE.

To be a TOP PLAYER Techniques have to be mastered, it’s as simple as that!

 THE FINAL SECTION
Treat yourself like a top dedicated athlete.

DIET
 Good Foods
 Quality liquids including several pints of WATER a day
 Regular and consistent eating habits

SLEEP
 Quality 7-9 hours every 24 hour period
 Regular sleep patterns suitable for training, working and
your lifestyle

REST & RELAXATION

 Enjoy yourself without compromising your training patterns
 Establish ways and times just to take it easy so your body
and mind recovers rejuvenated and prepares for the next
day

VISUALISATION
 See yourself being successful
 Establish positive thoughts and images of how it will happen
 View and imagine yourself and the team, winning. Getting
the results and being winners in the purest sense

This is what we do for you as coaches during the season. In the summer you have
to take care of this business yourself.

ICCC Soccer
Coaching Staff
 Plan your workout week:
Use the PRE-SEASON WORKOUT MENU method where you plan your week
choosing from sections in each of the SOCCER FITNESS sections. Working out
using the ball with the Soccer Fitness sections should not be used solely or as a
substitute for STRENGTH, SPEED, AGILITY, and CONDITIONING training
without the ball. With or without the ball ALWAYS train with a soccer specific
mentality. Be DYNAMIC and PURPOSEFUL in your training.

Daily Plan example: (decide on a technical or fitness session)

Warm-Up Jog, Stretch and Relay shooting
Fitness I Klinkers
Fitness II Pressure training w/ partner or if alone fast footwork 3 -5 min spells
Cool down 50-50-50 of sit-ups – push-ups – and choice
30 minute Weight training

Weekly Plan example: (week 5 example): decide on a technical or fitness session or both)
Morning Session Afternoon Session Evening Training
Monday Speed #2 Technical (crosses)
Tuesday Agility #1 1 hr strength training Club Practice
Wednesday Speed #3 Stamina #1 + Technical session
Thursday Agility #3 1 hr strength training Club Practice
Friday Speed #2 + Tech Stamina #2 + Agility #1
Saturday Rest Cross Training (tennis or swim) Club Game
Sunday Stretch & Visualize Club Game Study next week’s schedule

Testing Fitness:
The team will use the Triton five testing system. You will recognize either the
team minimum standards or your personal best standards for those of you that
have proven capable of better times than the basic requirements. RECORD your
personal test targets every 1 or 2 weeks. You DO NOT have to test everything
every week. Split it up so you are well balanced with your training and testing. It
is team standards that will be expected but higher personal standards that will be
needed to win championships.
 TRITON TESTING LOG

Week (1) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (2) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (3) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (4) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (5) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (6) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (7) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (8) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

Week (9) Date:

Slalom Sprint Hollins Cooper Test I-Agility Test Beep Test

NUTRITION AND EATING SURVIVAL GUIDE
FOR SOCCER

The Iowa Central Coaching staff has collaborated with the U.S. National Team
Coaching Staff to develop for you the nutritional guidelines for an elite soccer
player to reach his full potential. Use this valuable resource to help gain the edge
needed to get yourself farther than you’ve ever imagined.

SPECIFIC NUTRIENT REQUIREMENTS:

CALORIES: MINIMUM: Weight (pounds) x 21 – 27 = # of calories/day

PROTEIN: Weight (pounds) x 0.7 = grams of protein per day

FAT: Weight x .45 = grams of fat per day

CARBOHYDRATES: MINIMUM: Weight (lbs) x 4 = grams per day

IN SEASON: Weight (lbs) x 5 = grams of carbohydrate

per day to OPTIMALLY achieve maximal glycogen storage
to enhance performance and delay fatigue

MEAL FREQUENCY
Small, more frequent meals will give you consistent energy and digest more
quickly to provide available fuel for your body 5 or more eating episodes per
day EVERY 3-4 hours
CARB NEEDS
The optimal fuel to PLAY
Intense training depletes carbohydrate stores resulting in poor
performance and increased fatigue.
You need to consume carbohydrates with every meal
Needs increase with increased training:
 3 grams/lb body weight for 1 hour training
 4.5 grams/kg body weight for 2 hours training
 5 grams/kg body weight for 3 hours training
 6 grams /kg body weight for 4+ hours of training

SOURCES:
Bread Bagels Muffins Pita English Muffins
Tortillas Rice Pasta Cereal Crackers
Pretzels Cookies Potatoes Fruit Candy
Popcorn Fruit Juice Vegetables Chips Cereal Bars

DURING exercise: 30-60 grams of carbs per hour

5-10 ounces of sports drink every 15-20 minutes OR 2 gels per hour

AT THE HALF: A handful of gummi bears, or a Rice Krispie treat, or a packet of

honey works well too.

AFTER EXERCISE: Carbs should be consumed within 15 minutes after workouts or

matches.
Athlete exercising hard for >90 minutes should eat or drink 50-100 grams of
carbs.

GOOD CHOICES:
25 oz sports drinks
8 oz Gatorade energy drink
3 granola or cereal bars
1-1/2 cups sweetened cereal
16 oz fruit punch or Lemonade
½ cup jelly beans or gummy type of candy
PROTEIN NEEDS
Body can’t use more than 1 gram of protein per pound of body weight!
Not immediately available as an energy source for exercise
Important for recovery AND to boost the immune system
SOURCES
Chicken Turkey Eggs Cheese Milk
Shellfish Soy Burgers Beans Nuts
A NOTE ON FATS
Do need to consume some, they are a good source of calories!
Too much can cause cramps
Not enough can cause you to fatigue too quickly
TRY to limit high fat foods before and during exercise

A MALE ATHLETES GUIDE TO PROPER FUELING

Composition of the diet for optimal performance
Carbs: 60% Protein: 15% Fats: 25%
The following tables give lists of carbs, protein, and fat choices. These CARB food
choices contain 50 grams of carbohydrate, PROTEIN food choices contain 20
grams of protein, and FAT containing food choices have 10 grams of fat

To construct a diet for optimal performace, CIRCLE the choices you like from each
list and try to have a food from each category every time you eat.

WEIGHT Carb Protein Fat

Calories
(pounds) Selections Selections Selections

130 2990 9 5.5 8

135 3105 9 6 8.5
140 3220 9.5 6 9
145 3335 10 6 9
150 3450 10 6.5 9.5
155 3565 10.5 7 9.5
160 3680 11 7 10
165 3795 11 7 10.5
170 3910 12 7.5 10.5
175 4025 12 7.5 11
180 4140 12.5 8 11
185 4255 13 8 11
190 4370 13 8.5 11.5
195 4485 13.5 8.5 11.5
200 4600 14 9 12
CARBOHYDRATE PROTEIN FAT
1 large bagel Computer mouse size: tblsp of peanut butter
1 ½ cups pasta Piece of chicken ¼ cup of nuts
1 cup of rice piece of beef 2 pats of butter
1 cup of Cheerios piece of fish 2 tsp of mayo
A low fat fruit muffin 3 oz can of tuna 2 tsp of oil
2 cups of oatmeal ¾ cup of cottage cheese 2 strips of bacon
1 cup of applesauce 1 soy burger 2 tblspoons cream cheese
1 large baked potato 1 ½ cups pinto beans 4 tablespoons sour cream
1 cup of corn 3 slices of cheese 1 tablespoon of salad dressing
1 ½ cups of grapes 3 eggs 2 tblspoons of light salad dress
1 ½ English muffins A mayo sized jar of:
4 pancakes hamb or turkey burger
1 cup pudding ¾ cup egg substitute
2 handfuls of pretzel 8 oz of tofu
2 cups of juice
1 ½ cups frozen yogurt
32 oz sports drink
2 packets flavored oatmeal
25 animal crackers DOUBLE DUTY FOODS
2 bananas
CARBOHYDRATE + PROTEIN
10 large marshmallows
1 (2 oz) package of licorice 8 oz yogurt = 50 g carbs + 12 grams of protein

¾ cup of granola Milk: 16 ounces choc milk = 50g carbs + 16g protein
2 cereal bars
2 Slices Cheese pizza = 80 carbs + 16 g of protein
20 jelly beans
16 oz fruit punch/lemonade
1 ½ cup sweetened cereal
½ bag low fat popcorn
1 pop tart
15 vanilla wafers
½ cup raisins
 FOODS TO LIMIT BEFORE AND DURING EXERCISE:
Chips French Fries Pizza Burgers
Ice Cream Doughnuts Chocolate Nuts
Nut Butters Fried Meats Bologna Salami, Pepperoni

PRE WORKOUT MEALS

3 hours before 2 hours before 1-2 hours before
Pasta Bagels Cereal Bar
Stir-Fry Crackers Pretzels
Sandwiches Pretzels Fruit Drink
Fajitas Smoothies Toast
Eggs and Toast Cereal & Milk Instant Breakfast
Chicken, potato Waffles/pancakes Nutrition Shakes
Veggies Pasta Salad

QUICK MEALS
PBJ with milk or a container of yogurt
Grilled Cheese Sandwich
Scrambled Egg burritos
Fried egg sandwich on a bagel or toast
Smoothies
Cereal with yogurt nuts and fruit

SNACKS:
Dry cereal, nuts and dried fruit
Bagels with cheese or peanut butter or cream cheese
Frozen yogurt
Oatmeal with fruit, non fat dry milk powder, sugar and walnuts or other nuts
Cereal bar with milk or yogurt
 A DAY OF EATING TO MEET NUTRITION GOALS
130 lb soccer player:
650 grams of carbs per day
BREAKFAST
Large glass of juice – 12 ounces
A large bowl – 2 fist size amounts of cereal with low-fat milk
Total Carbs: 130 grams
MID-MORNING:
Cereal bar
Total Carbs: 27 grams
LUNCH
12 oz glass of lemonade or fruit punch
Hoagie sandwich with turkey or ham, cheese, lettuce, tomato
Frozen yogurt 2 scoops
Total Carbs: 141 grams
MID-AFTERNOON
Bag of pretzels and 16 oz sports drink
Total Carbs: 55 grams
DURING PRACTICE:
12 oz sports drink
Small handful of gummy bears
Total Carbs: 55 grams
POST PRACTICE
20 oz bottle of orange juice
2 oz bag of goldfish crackers
Total Carbs: 75 grams
DINNER MEAL
Large plate of pasta – 3 fists worth – with sauce
Piece of chicken, fish, steak, or cheese, cottage cheese or eggs – palm size
Salad with dressing and/or cooked vegetables & 12 oz milk
Total Carbs 102
EVENING SNACK:
Trail mix with cereal, raisins and nuts – 1 cup total
Total Carbs: 60
GRAND TOTAL FOR THE DAY: 645 grams CARBOHYDRATES
HOW MUCH SHOULD YOU DRINK?
NIGHT BEFORE: 16 oz of water BEFORE bed
MORNING OF PRACTICE: 16 oz of water AS SOON AS you get up and if
practice is later in the day, another 17 oz 2 hours before practice

PRE-EXERCISE: 6-8 oz of water, OR sports drink – 15 mins before exercise

Try to avoid carbonated beverages or caffeine

NO fruit juices before exercise – can cause loose stools and gas

DURING PRACTICES: 4-8 oz every 15 minutes – water and sports drinks,

alternate between the two

AFTER PRACTICE: 24 oz of fluid for every pound lost!

WITHIN 2 hours of exercise!

Best choices – post exercise: Sports drinks, Lemonade, Fruit Punch, or

concentrated CARB drinks (GO!, Gatorade High Energy Drink)

Not recommended post exerciseL carbonated beverages (hard to drink

enough to replace the fluid the body has lost), alcohol (delays recovery)

FOR OPTIMAL HYDRATION PRE-GAME

Try to drink 1-2 extra glasses of fluid the night before and morning of games.

SPECIFIC FLUID GUIDELINES:

BEFORE, DURING & AFTER EXERCISE:

TIME VOLUME TIME FRAME

BEFORE 17oz 2 hours before exercise
8 oz 15 minutes before exercise
DURING 20-40 oz/hour
Ideally sports drinks
AFTER 24 oz per pound lost ASAP

NOTE: Since alcohol is dehydrating – AVOID within 72 hours before or after

training or games to minimize the damage of dehydration
Iowa Central Men’s Soccer 2009 Game
Schedule
8-06 Report to Camp
8-21 *Grand View 7:00pm Des Moines, IA
TBA *Graceland Univ. 3:00pm Lamoni, IA
8-29 Laramie County 2:00pm Home
9-01 IWCC 2:00pm Home
9-03 STL. Forest Park 3:00pm St. Louis, MO
9-04 Jefferson Co. 5:30pm St. Louis, MO
9-06 Allen County CC 11:00am St. Louis, MO
9-12 Dakota County 12:00pm Home
9-16 Scott County 4:00pm Home
9-19 Indian Hills 4:00pm Ottumwa, IA
9-23 NIACC 2:00pm Mason City, IA
9-26 Marshalltown 2:00pm Home
9-29 Iowa Western 4:00pm Council Bluffs, IA
9-30 Kansas City CC 2:00pm Kansas City, KS
10-03 Iowa Lakes 4:00pm Home
10-07 Indian Hills 4:00pm Home
10-10 Dakota County 1:00pm Rosemount, MN
10-14 Scott County 4:00pm Davenport, IA
10-17 Iowa Lakes 4:00pm Spencer, IA
10-21 NIACC 2:00pm Home
10-24 Marshalltown 2:00pm Marshalltown, IA
10-31 Regional Tournament Des Moines, IA
11-01 Regional Tournament Des Moines, IA
11-07 District Championship (NCJAA Sweet 16) TBA
11-20 NJCAA National Tournament TBA
11-22 NJCAA National Championship TBA