Avoid sweets prior to the game!

These tips are from the BC Soccer website. Please have a read and try to make sure you're well hydrated at least a day before game day (if not al the time;)

1) A well-balanced daily diet is the key to maintaining the energy for intense training. This means 2/3 carbohydrates (starch, milk, fresh fruits and vegetables), 1/3 protein (meat, fish and poultry) and a minimal amount of added fat. Supplements, for the most part, have not been proven to work and are often expensive, unnecessary, and in some cases potentially dangerous.

2) A pre-game meal is not meant to supply the energy for a game – the energy will not reach the muscles in time. However, a high carbohydrate meal is easy and quick to digest and should be consumed 3 –4 hours before game time.

3) A small snack can be eaten 1 –2 hours prior to game time but avoid sweets – they will not give you instant energy.

4) Hydration is one of the most important components of an athletes’ preparation, and often one of the most neglected. It is crucial in regulating body temperature and avoiding early fatigue. Drink plenty of water before and during a game. Keep a water bottle by the goal posts – this may even encourage those forwards to get back and defend! Replace 1 litre of water for every kg of weight loss after a game (i.e. fluid loss from sweat).Your play on the field is driven by the amount and quality of the fuel in your tank. To ensure optimum performance follow the above guidelines and keep the fried schnitzel to a minimum.

***updates and stuff**

There has been a change in dates for the Whitecaps Club Challenge series hosted at the Whitecaps Training centre at SFU in Vancouver. We'll now be heading over on the 7th and 8th for an overnighter to play the top club select teams from the Vancouver region. We're guaranteed 4 games (2 Saturday and 2 Sunday). The level of play will be higher than what we're used to seeing over here so we'll have to step it up;) Remember, you're the best of this age group for LISA u12 girls...let's show it.

Whitecaps games on the 31st at Layritz turf. We play the u11 group on full field at noon. Do not take this team lightly. They are very skilled and will not be smaller due to age. Over 1000 kids try out for this squad and these 14 are hand chosen...
We also play the u12 Whitecaps team later on at 4:30 at Layritz. We'll be up against size and skill so I'll be looking for us to play with confidence in our abilities and really step it up. This team is the highest standard you'll see in the province at this age so if you want to see what it might take to play on a provincial team, pay close attention. You'll see a very "focused" team that comes to play soccer so when you think I'm being hard on you at training sessions this is the level we're working towards.

Spring League team...I have to say I've been very impressed with the level you elevate your game to when playing the u12 boys. You've been getting in tough and playing a fantastic possession game. All of the small sided stuff we do is really paying off for you as your composure and quick release is looking great! You should have gained plenty of confidence from the last game particularly with how physical it was and you guys dug right in and battled hard. 2 rockets from Ash and 1 from Bri were good to see. When you get in those 'top of the 18' positions with the ball we can't be afraid to have a go on net! We just have to remember that someone has got to follow the shot in on the keeper...still waiting for the diving header;)

***Prize*** 1st one to show me 30 juggles. The only rule is that you must use each foot 10 times...thigh juggling is too easy!:) show me some skill to earn the prize! So on off days you may want to grab a ball and use your backyard or head to a field and work on your touch...

Over all focus...when we take the field whether it be for practice or games, warm up or other wise, you are high performance athletes training to compete at an elite level of soccer! You've come along way since we started...you should know the expectations by now as I believe I've been very clear on more than one occasion. Some have figured it out while others need to increase their focus on the game. This is what you've been selected for. We need your commitment to the team and our overall development.

Have a great weekend...We'll see some tonight at Hampton, and all of you on Monday!

Saturdays Game, May 10th!

Let's come out to play on Saturday!

Game time is 3-4:30PM at Layritz Turf Field (be there no later than 2:30!)

We're, again, playing a full field game so make sure you drink lots of fluids on Friday/Saturday morning, get some sleep and try not do do anything too aerobic in the few hours leading up to game time so we can play hard for 60+ minutes and show some lower island pride!

Let's go CAPITALS!!!

More "umph" needed...

It was a great day for a game up in Nanaimo. Our Capitals all showed up nice and early, we had a nice little pre-game chat and a warm up and we actually started with a strong passing game right away. It looked like we were really clicking out on the field until the first goal that came really against the flow of the play.

We had a few of our Capitals that stayed strong throughout the first 20 minutes (Taleah, Syd, Jaymie, Dallas, Bri). I think we all realized that at this high level it can get very physical on the pitch and we have to be prepared for it. Get stuck in and stay stuck in!

We have to give credit where it's due and Nanaimo came to play. They were skilled and well coached and didn't back down from nothin'! Their 2 speedy strikers caused problems for our back line on many great through balls.

Although there wasn't alot of "finish" on our part, we maintained a healthy portion of the possession throughout the game with the bulk being in the first 20 and the last 10 minutes (where Maddy found her 5th gear;). We still have to remember above all that we need to defend our goal first, then work on the attack. We had lapses in our box where we got caught watching the very skilled forwards work through to goal...remember to get a foot in and tackle hard, move the ball out to the wings and then sort out the attack.

I was quite impressed for the most part with the passing through the mid field and I can see you're thought process is changing in how you're playing out and using the wings more, switching the play and sending through balls for strikers to run on to so let's keep that going, correct a couple defensive tasks and we'll be in good shape. Our Capitals have some great skills but we also need to match it with a strong desire, passion, and intensity on the field! Let's dig deep this weekend and put a couple in the back of the net!

We'll be missing one of our star defenders for a short while as Dallas suffered an ankle sprain near the end of the game. Although she'll fully recover she'll need to rest it for a few weeks. Let's all wish Dallas a speedy recovery. I'm sure she'll be there for support this Saturday:)