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UNBEATABLE

un·beat·a·ble (ŭn-bē'tə-bəl)
–adjective
1. incapable of being beaten; impossible to defeat: an unbeatable soccer team.
2. of surpassingly good quality; excellent: an unbeatable combination of brains, bodies and talent. of that hwachong soccer girls.

HWA CHONG SOCCER GIRLS
TEAM 2008/09

ALL POWER ON THE LOOSE
BEWARE

31 January, 2009

So January's ended. February's here. And we're even closer to season! Below is the list of training dates with Coach, subject to amendments due to friendlies, etc. Note: Self-trainings on Mondays at 1530 will continue as per normal. SSS on Thursdays, if you're free. :)

4 Feb (Wed): 1630 - Friendly vs Whitley Sec at Whitley Sec (kick-off at 1700)
7 Feb (Sat): 0730 - Friendly vs NJC at NJC (kick-off at 0800)
9 Feb (Mon): 1630 - Training (Note: Self-training this week will be on Wednesday at 1430)
14 Feb (Sat): 0900 - Training
18 Feb (Wed): 1430 - Training
21 Feb (Sat): 0900 - Training
24 Feb (Tue): 1630 - Training
25 Feb (Wed): 1430 - Training
28 Feb (Sat): 0900 - Training

Note: All Saturday trainings will be at the high school field.

Keep working hard, guys! We're getting better and stronger everyday.
-Lynette-

Extra unrelated stuff: Have you ever tried NOT suanning Sala for 30 minutes? I FAILED!

8:39 PM

24 January, 2009

THE PT SCHEDULE!
for people w/o this document, click on the picture below

why are dumbbells called dumbbells?

well back in Tudor England, athletes used to train with real church bells. And since training with real bells would have caused a hell lot of noise pollution, they took the dingdongthings out from the bell (otherwise known as clappers). Hence, the church bells could no longer make sounds, effectively rendering them dumb. Thus dumbbells became known as 'dumbbells'.

In Russia, they athletes trained with imba heavy kettlebells, a cast-iron weight that resembles a cannon ball spouting a handle. "Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements."

Now for our dumbbell fantasy (:

They have really pretty ones (multicolored too!):

~~Sarah's~~ secret dumbbell fantasy, PINK dumbbells!

Dumbbells that look like Hercules's toys:

SOLID STEEL DUMBBELLS FOR THE MACHO(INNER)YOU

Not satisfied? We have shiny chrome ones:

And the ultimate 100pounds/kgs/dunno-what-unit-of-mass dumbbell that looks like it can crush an elephant and still not be dented

There are also the ponderous kettlebars that I really hope we never have to see or use in trainings:

REALLY NICE GREEN DUMBBELLS (:

11:30 PM

22 January, 2009

heh-heh-heh, was at chem tuition trying to be smarter than I really am. anyway to prove I'm not as bimbotic as sala thinks, today's post is in I shall add as much blue as it is possible to this post.

so anyway, your pt rep is here with numb arms and (great/bad) news:

I have decided after testing out in front of my guffawing brother, an alternative to push-ups in our pt schedule, or if you guys are hiong enough we'll just include this as part of self pt on slacker days.

Basically, we'll use weights, and the best part we don't have to go and buy professional metal alloy weights (: see the 1.5 litre bottles lying around your homes? Well, go collect two and fill them up with SAND. yes SAND! because (i'm not sure how much they weigh) they are really quite heavy, 2kg plus. Go steal sand from the nearest sandpit or our friendly neighbour Indonesia. I'm really not sure where the difficulty comes from, from the mass or the diameter of the bottle or maybe its just me and my weak arms (so that's why I really need your help in testing it out).

1) Holding the two bottles in both hands, stretch your arms sideways (LIKE TITANIC) and move them up and down. Keep arms straight and go raise your arms as parallel to ground as possible.

Okay, this is bimbotic, but I have NEVER watched Titanic before! so I am NOT bimbotic. This is a fallacy, bimbos don't know fallacies (:

2) Holding the bottles in both hands, stretch your arms in front of you. Raise arms in up and down motion. Keep arms as straight and raise them as parallel to ground as possible.

3) Holding bottles in both hands, raise arms upwards above head in an up and down motion. Keep arms as straight as possible. At resting position, bottles should be help near head (the ears. It really feels like pull-ups when you hold the bottles horizontally !

4) Use bottles to do bicep curls. Hold bottles in both hands,raise lower arms up and down. Feel your biceps begin to BURN! Um this is the best description I can come up with.

5) Right, the last one. This is extremely relevant in vball but not in soccer but optimising muscles to efficiently smack people is always a good and viable method of self defense. Holding bottles in both hands, bring both wrists into an up and down motion, curling wrists up and down. Kinda like a wrist curl.

Each exercise (1-5, 5 is extremely optional) is done up to 8 counts. For example, for Exercise 1, at count 1, raise arms above sides as parallel to the ground as possible; at count 2, bring them back to resting position.

Repeat thrice, best done when watching television (: Not in front of exercise-obsessed/hyper-muscular person who scorns at puniness.

I bet he despises un-manliness and frankly it's quite disturbing. but I guess he loves it so ... ... ):

Since my brother claims these weights are damn light, rare people in phase three (population : 1, lynette) and ~~above~~ please adjust weights accordingly. You can fill up bottles with some sort of denser material which I can't think of at this moment, but i suppose you can fill up the gaps between sand particles with water, cement, concrete or simply invest in heavier ~~barbells~~ dumbbells. (: People in phase one/two (the masses), enjoy the arm-numbing experience (:

5.5 days holiday! Have fun and have a ~~profitable~~ auspicious Chinese New Year (:

11:54 PM

Chinese New Year or Spring Festival is the most important of the traditional Chinese holidays. Chinese New Year's Eve is known as Chúxī. It literally means "Year-pass Eve".
The 2009 date for Chinese New Year is January 26.

But who cares about all that. What we should really focus on is the nice long break we get! 5 days without school! I think that's the longest break we get aside from the termly ones. Be sure to eat, sleep, enjoy yourself and completely forget about homework. ;) Cheers to the new year!

PS. okay, i admit it. I'm really really bored. Why aren't any of you online at all? Can't even bother anyone. Woe is me!!!

9:01 PM

20 January, 2009

Ok, so below is an email from Mr. Tan, our new teacher-in-charge, who came by for yesterday's training. He seems pretty enthu and wants to get involved, so that's kinda cool.

_____________________________________________________________________________________
Hi Lynette,

here are some of my observations of the team's training session yesterday:

a) Running
15 x 400m, 2 mins each round and 2 mins rest in between
- this is a very tough program and the girls did well to complete within or near the timing given
- if the team can maintain this regime, you can see and feel the effect in 4 weeks' time i'm sure
- u did well to gauge the team's level of fitness and cut short to 10 rounds
- progression is the key, hence do not train too hard too soon else it will be counter-effective
- looking at your team which has many members who have little sports background, 10 x 400m is already big step for them. Hence i suggest u girls to carry on for another 2 weeks before you gauge to go to 12x400m or even 15x400m
- do take note of the hot weather and the possibility of heat injury (i attach a file on heat injury and prevention, pls share with the team)
- as the captain, please ensure that they drink plenty of water (at least 500ml) before you run/train!

b) Possession/monkey drill
around 14/15 players, split into 2 groups with 2 monkeys in each group
- do go for smaller teams e.g. groups of 5(4 passing and 1 monkey) or even 4(3 passing and 1 monkey)
this is to encourage more touches per player as smaller teams means the players are forced to touch the ball more times and hence have a higher chance to improve
- keep moving to make yourself available for your teammate to pass to
like i mentioned, i observed that most players were stationary throughout the whole drill
- do not change monkey unless the monkey has gained control over the ball
this is to create a games-like situation as during a game, possesion does not change simply becos the opponent has touched the ball; instead the opponent has to be in control of the ball
practising the will to have control of the ball or to get it back will aid your team in a real match
- do not take turns to change monkey
only the monkey who has control of the ball gets to join the rest of the group, and not cos it's her turn; this is to encourage monkeys to really go all out to defend, and to discourage lazy players
- free play to 3 touches to 2 touches to 1 touch
the progression should be from free play(some dribbling should be encouraged) to 3 then 2 then 1 touch

c) wall pass and overlap drills
- i like the idea of 3 in a group as it encourages more touches per player
- the shooting part however, could be better organised
- i suggest that everyone line up in 2 rows and do a 1-2 then shoot, followed by the next pair and so on, rather than stay in the groups of 3 and wait for one another: the training pace became sluggish and slow

the track is too crowded as be seen yesterday and it will be like this on mon, wed, fri. The track coaches feel that it is dangerous and not productive for all involved in training on the track and suggest that you either run on tue, thu or run at a later time e.g after 6pm when it is cooler. Please ensure that this is followed and confirm with me the timing soon.

in conclusion, i would like to say that i support coach ramesh's programs and training methods, but at the same time, i want u to continue to give feedback about whether or not the team can take it, like u did well in cutting the 15x400m to 10x400m. Please let me know how I can help the team, especially on days the coach is not around. I can also conduct training sessions if needed.

Lastly, i think you have a passion for the sport and the girls are all trying their best in training. This is very heartening to see and i hope long may this continue. Keep up the good work! :p

regards,

Mr Tan
_____________________________________________________________________________________

So, would you like him to conduct our self-trainings?

5:51 PM

12 January, 2009

1. Soccer Camp Debrief

i. pros
1. most camp preparation was quite good- station set-up and time management
2. fun
3. enthusiastic
4. promotes interaction among team through games

ii. cons
1. some lag time (eg. At Shao’s house)
2. exceeded budget
3. bad war games preparation -> overshot time limit
4. no wet weather plan (Day 1 evening)
5. lack of initiative to interact when there are no games

iii. '09 Soccer Camp
- early June
- J1s and J2s each plan a day’s activities
- Choose J1 excos at end of camp

2. Procedure for choosing J1s exco
- J2s will not vote; only J1s vote
- J1s will have 2 votes per position
- J2s discuss and confirm the positions of new excos after J1s vote

3. CCA orientation
- video to be played at the booth
- old card handouts to be distributed again
- team divided into booth deco committee and banner painting committee
- booth deco:

a. think of how to decorate the booth
b. plan the rosters on CCA orientation
c. suggested ideas: display table soccer, create “mini football field” with Styrofoam board

- banner painting:

a.venue: central plaza
b. must state venue of soccer bench
c. must be eye-catching
d. suggested ideas: circular banner (use hula hoop?), diagram on soccer shirt

-booth deco: Shu Feng, Kai Hui, Qiao Yue, Vicki, Sala, Sylvia
-banner painting: hannah, lynette, juat, shao, kelly, xiaoxi

4. Jersey
- sourcing and quoting on 12.1.09 (1st day of school) at Queensway
- jersey numbers to be collated by 18.1.09 (Sunday) by Sala

5. AOB
i. punctuality- must report on time (eg. By 0730 sharp)
ii. attendance- no more strange reasons accepted
iii. team goal
- enter semi-finals!
- Communicate more!
iv. Improvements the team needs
- To brace ourselves up even when we are not winning (eg. When the opponent scores)
- Everyone to put in more effort during trainings
- Have more initiation to ask for the ball
- Have more trust in team mates, ie. Don’t doubt the ability of team mate when passing the ball, especially if she is in a favourable position
- Communicate more
- Don’t stun when something shocking happens (eg. When ball hits someone’s face)
- Recover from mistake fast and move on quickly
- Positive thinking: “I’ll do better” instead of “I’m sorry”
- Keep chasing the ball until its out; never give up

v. individual goals

Ok people! A new school year has begun! enjoy ur last jc yr! :D
ps. soccer blog is soooo informative. like an encyclopedia!

1:15 AM

11 January, 2009

Can you imagine turtles without shells?

I THINK TURTLES WITHOUT SHELLS WILL BE GROSS LOOKING!

But you can see a turtle without shell here (:

4:42 PM

Right, I am daoing homework for something more fulfilling(:

Bone, Joint and Muscle Injuries

Fracture:

A break or crack in a bone
Category:

Closed Fracture: Where skin is not broken (OUCH!)
Open Fracture: Where the skin is broken (DOUBLE OUCH! WITH GROSS FACTOR)

Types of Fracture:

Simple Fracture: Only the bone is broken/cracked
Compound Fracture: Bone and tissue damage
Complicated Fracture: Bone, tissue and organ damage

Signs and Symptoms:

Deformity, swelling and bruising on fracture site
Pain and difficulty in moving
Shortening, bending or twisting of limb
Coarse grating sound heard at bone ends
Loss of function
An open wound in case of open fracture

First Aid Treatment

Instruct casualty not to move
Check for bleeding
Check for shock (life threatening condition where body does not get enough blood flow, can cause multiple organ damage and death)
Immobilize and support the fracture

Use bandages or splints or a combination of both

Monitor circulation (observing capillary refill at fingers and discoloration if any) and pulse
Arrange for immediate removal to hospital

Dislocation

Joint: Junction where one bone meets another. Joints are joined by ligaments
A Dislocated Joint is an injury where the bones are partially or completely pulled out of position
Causes:

Violent Muscle Contractions
Violent Twisting

Signs and Symptoms:

Pain
Limited Movement
Shortening, bending or twisting of dislocated area

First Aid Treatment:

Immobilize affected area
Supported affected area after immobilization
Check for pulse and respiration
Check for circulation at fingers and toes every 10 minutes

Precautions:

Do not reposition dislocated bone into socket!
Do not move affected part before immobilization
Do not allow casualty to eat or drink

Sprains and Strains

Definitions

A sprain is a joint injury in which some of the fibres of a supporting ligament are ruptured but the continuity of the ligament remains
A strain is an overstretching of some part of the musculature
No dislocation is involved in sprains and strains
Signs and Symptoms:

Limited movement in the joints
Pain and tenderness
Swelling and bruising

First Aid Treatment

RICE

Rest
Ice for less than 10 minutes
Compression
Elevation

Heatstroke

Definition:

Failure of the body's biological thermostat (hypothalamus)
LIFE THREATENING EMERGENCY

Causes:

High fever
Prolonged exposure to heat

Signs and Symptoms:

Headache, dizziness and discomfort
Restlessness and confusion
Hot, flushed, dry skin
Decrease in level of response
Bounding oulse
Body temperature above 40 degree Celsius

First Aid Treatment:

Transport casualty to cooler location
Remove as much clothing as possible
Wrap casualty in cold wet sheet, keep sheet moist until body temperature falls to 38 degree Celsius
One temperature lowers to 38 degree Celsius, replace wet sheet with dry one
Monitor vital signs (pulse, respiration, response)
Repeat procedure should temperature rise

Heat Exhaustion

Definition:

Loss of salt and water from the body due to excessive sweating
More common than heatstroke

First Aid Objective:

Replace lost body fluids and salt
Decrease temperature if necessary

Signs and Symptoms:

Headache, dizziness and confusion
Nausea, loss of appetite
Hot, flushed, dry skin
Sweating with pale clammy skin
Cramps on the legs, arms and/or abdominal wall
Rapid, weakening pulse and breathing

First Aid Treatment:

Have victim drink fluids
Have victim lie down with feet elevated to allow blood flow to brain
Use cold compresses and a fan to lower body temperature

Another major cause of concern: Hyperventilation or Over-breathing

Definition:
Excessive breathing leading to increase levels of oxygen that causes drastic chemical changes within body
Causes:

Excitement
Hysteria
Other random emotions and outbursts

Signs and Symptoms:

Normal or pink skin colour
Rapid or deep breathing
Attention seeking behaviour !
Giddiness
Cramps in hands and feet

First Aid Treatment:

Firm reassurance
Encourage casualty to take slow regular breaths
Instruct casualty to breath in and out a paper bag until symptoms disappear

This is a serious cause of concern!

3:36 PM

10 January, 2009

Basic First Aid

Hello here are the relevant stuff i learnt recently from my First Aid Course.

Open Wounds

Abrasion (Grazing) Wounds:

Caused by sliding fall or friction
Top most layer of skin affected
Raw area exposed
Embedded foreign particles
Infection likely!

Puncture Wounds (in case of pokey stuff lurking amongst grass):

Caused by elongated object
Small entry site

Treatment
For Minor Cuts:

Wash cuts under running water or use alcohol-free wipes
Dry and cover wound
Wash off or remove any foreign particles with tweezers (latter requires steady hands and confidence!)

Direct Pressure Application (,Moderate-Heavy Bleeding):

Elevate Affected Part
Position Casualty flat on floor
Monitor pulse, respiration and level of response
Check circulation at finger (Press finger to check, capillary refill)

In case of Impalement or Presence of embedded particles:

Control bleeding without pressing the object(s) into the wound
Pressure is applied indirectly on both sides of wound
Do not remove foreign objects as removal can worsen condition

Eye Injuries
Signs and Symptoms:

Pain and spasm of eyelids
Bloodshot eyes
Partial or total vision loss
Leakage of blood or clear fluid from wound

Treatment:

Pad and Bandage

Ear Bleed
Causes:

Impact to side of head
Poked by foreign object
Explosion

Signs and Symptoms:

Sharp pain
Ear ache
Deafness
Watery Blood

Precaution:

Watery blood indicates skull fracture
Leakage of fluid in skull cavity
Do not tilt casualty's head

Treatment (In case of absence of watery blood)

Place casualty in half sitting position
Tilt head to side to discharge fluid
Apply pad lightly to ear

Nose Bleed
Cause

Blow to nose
Sneezing
Picking of nose ):

Precaution

Watery blood indicates skull fracture
Do not tilt casualty's head

Treatment

Sit casualty with head leaning slightly forward
Pinch soft part of nose for 10 minutes
Repeat pinching if necessary
Do not speak, swallow, cough, spit or sniff during treatment unnecessarily
If nosebleed is severe ask for medical assistance!

Contusion (Bruise/Haematoma)
Causes

Caused by blunt blow or punch
Capillaries bleed under skin
Blood oozes when skin breaks (yuck)
Not normally serious but for severe contusion, more threatening cases of hematoma (pooling of blood outside blood vessels can develop

Treatment

A cold compress can be placed over affected area for 20-30 minutes to reduce swelling
Do no apply ice directly to skin, wrap ice in towel
If bruise takes up large area of limb, ensure that limb is elevated (higher than heart) for 24 hours to divert more blood flow to main circulation
After 2 days, a warm cloth can be applied to bruise for 10 minutes 2 or 3 times a day to increase blood flow to bruise and allow blood to be reabsorbed more rapidly

I shall continue with fractures, sprains, strains, heat exhaustion and heatstroke on my next post (:
I need to study so Arsenal might win Bolton!
Arsenal vs Bolton, 2255pm on Football Channel CH27 on Starhub, and darn! Aston Villa is leading West Bromwich Albion 2-1! Plz plz plz score WBA!

Pertaining to the really random conversation over turtles and tortoises :

General Information

Turtles and tortoises are ectotherms (reptiles) of the order Testudines, crown group of surperorder Chelonia. Turtles breathe air and lay eggs on land and have a special bony or cartilaginous shell developing from their ribs. The oldest turtles date from 215 million years ago and are more ancient than lizards and snakes!

The largest turtle is the Leather-Back Sea Turtle while the smallest is the Speckled Padloper Tortoise.

The Leather-Back Sea Turtle is a critically endangered species

The Southern Speckled Padloper Tortoise is a near threatened species.

Turtles can be differentiated according to the way they draw in their little heads. Turtles of the suborder Cryptodira draw their neck in while contracting their spines while turtles of the suborder Pleurodira do so by contracting their necks to the side. Terrestrial turtles have their eyes looking down on objects in front of them while aquatic turtles generally have eyes nearer to the top of their heads. Turtles are also thought to have excellent night vision due to the high number of rod cells found in their eyes.

A turtle's beak can give us clues regarding its diet. In general most beaks are rigid, carnivorous turtles have horny ridges on their top and bottom jaws while herbivorous turtles have serrated-edged ridges to help chew plants. Similarly, a turtle's shell can give indication to whether it is primarily terrestrial or aquatic. A terrestrial turtle generally has a heavy domed-shaped shell to prevent being crushed between predators' jaws. Aquatic and soft-shelled turtles have lighter,more streamlined shells for more efficient locomotion and to prevent sinking in the water. These shells have air spaces called fontanelles and are generally lighter than their land-based counterparts due to the absence of scutes.

Like other reptiles, the shell of the turtle molts and although not as drastic and obvious as the snake's, bits of sloughed off skin (plasticky stuff) can be seen floating in aquariums with turtles.

Land turtles have short sturdy feet, due to their heavy and cumbersome shell, their stride length is drastically reduced, hence, resulting in the tortoise's infamy (or is it?) for its slow movement. Amphibious turtles on the other hand have limbs that are webbed and clawed. They swim in Dog-paddle style. The Pig-nosed Turtle is an amphibious turtle whose limbs have evolved into true flippers with very tiny claws. Aquatic turtles (sea turtles) have flippers for limbs. They swim in an up-down motion (much like flying through water) using thrust from their front flippers while their hind flippers serve as rudders for steering. They have limited mobility on land.

The Pig-nosed Turtle is a vulnerable species.

Turtle, Tortoise of Terrapin?

To avoid confusion, professionals like veterinarians, scientists and conservationists refer to them as CHELONIANS.

Turtles as Food

Turtle flesh is considered a delicacy in many Oriental cultures and even in Western cuisine.

Turtle soup is a prized delicacy in both Asian and Western countries. In the United States, turtle soup is made commonly made from the Common Snapping Turtle (Snapper Soup) and the Green Turtle. In many US jurisdictions, many turtle species cannot be legally poached as they are considered threatened or endangered. Also, turtle populations cannot swiftly recover from the loss of breeding adults and hence killing turtles for soup can cause population levels to fall below healthy levels. ): In Singapore, turtle soup is made with innards and meat and skin of the Pelodiscus Sinensis or Chinese Soft-shelled Turtle. This dish is a prized delicacy and is known for its rich herbal taste.

The Green Turtle is an endangered species.

The Common Snapping Turtle is not endangered or threatened.

The Chinese Soft-shelled Turtle is a vulnerable species.

Guilinggao is a Chinese herbal jelly that is made with powdered shell from the critically endangered Cuora Trifasciata or (Golden Coin Turtle). Commercially available Guilinggao do not contain turtle shell powder. It is purpoted that the Emperor Tongzhi nearly cured his smallpox by consuming Guilinggao, however, the Empress Dowager Cixi managed to convince him to instead pray to a smallpox idol (?!?!?!?!), thus leading to his death. Guilinggao is thought to be good for the skin and complexion and can be found in most Asian supermarkets. It is thought that any benefit from consumption of this dessert is thought to be mainly from the herbal additives.

The Cuora Trifasciata is a critically endangered species.

Turtles as Pets

The most commonly kept species of turtle are the adorable Red-eared Slider, the Russian Tortoise and the Spur-thighed Tortoise. Due to the ease of contracting salmonella from contact with turtles in the United States, the sale of turtles under 4-inches is banned in the US. In many countries, the Red-eared Slider is also seen as an invasive species and hence possession of such turtles are governed with strict rules and regulations.

The Red-eared Slider has a Least Concern Conservation Status. This is a wild specimen of the species.

The Russian Tortoise is a vulnerable species.

The Spur-thighed Tortoise is a vulnerable species.

Immortal

Ever wondered why tortoises (turtles) have insanely long lifespans? Scientists have recently discovered that unlike organs of other mammals, that of turtles do not show signs of inefficiency as they age and mature organs of a turtle are virtually indistinguishable from that of its immature counterpart. Scientists are now studying the turtle genome for longevity genes.

Teenage Mutant Ninja Turtles

The Teenage Mutant Ninja Turtles are pizza-loving heroes of the Animal Kingdom! Consisting of Leonardo, Rapahael, Michelangelo and Donatello they use their superpowers to help defend the people of Manhattan! They are identified as Red-eared Sliders, and were mutated when they came into contact with glowing mutagenic slime. Damn cool!

From Clockwise: Michelangelo, Leonardo, Raphael, Donatello

6:55 PM

Preparing for a match - The Dos and Don'ts
Eating Right
Follow these guidelines 48 hours before a game (although the rest of the week is equally important):
Eat only white meat, i.e. chicken and fish. Avoid red meat like beef. :(
Eat plenty of carbohydrates, e.g. rice, pasta, and potatoes, as they are quickly stored in the body as energy fuel. Note that your energy for the game comes from the food you consume the day before.
Refrain from eating anything sweet, e.g. fizzy drinks, sweets, chocolate, chips, biscuits, cakes. :(
Avoid coffee and tea! (sigh...)
Drink plenty of water and fruit juices.
TIP: You should include more starchy foods in your diet as these provide energy but with less fat. They also provide other important nutrients for young people. Carbohydrates are the best source of energy for football. Remember, however, that starchy carbohydrates take longer to digest than sugary carbohydrates.
Sleep (!)
Get plenty of sleep, especially the night before the game. Ideally, 10-12 hours of sleep. (Let's aim for 8.) Sleep does not include watching TV or listening to music. 'Lights out' at 2200 the night before the game. (Not kidding.)
Game Day
Food should be taken at least 3 hours before kick-off (yes, can't be helped if kick-off is at 0800). Drink plenty of water and make sure you stay away from energy drinks before the game.

3:12 PM

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HISTORY
May 2008
June 2008
July 2008
August 2008
September 2008
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November 2008
December 2008
January 2009
February 2009
March 2009
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August 2011