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Hydration Tips for Soccer Players

Hydration Tips for Soccer Players

As we approach BRSC’s Competitive Team Camp and the new season, it is imperative for all players to hydrate before, during, and after training sessions. Hydration is crucial for soccer players, as dehydration can lead to a decline in performance, muscle cramps, fatigue, and even heat-related illnesses. We have compiled some helpful tips for hydrating effectively:

Before Training:

  • Start hydrating well in advance. Drink plenty of fluids throughout the day leading up to your training session, aiming to consume around 2-3 liters (68-101 ounces) of water daily.
  • Monitor your urine color. It should be pale yellow, which indicates proper hydration. Dark urine is a sign of dehydration.
  • Consume a carbohydrate-focused meal 2-4 hours before training. This will help ensure you have adequate energy stores.
  • Continue hydration with water or sports drink in the hour leading up to training.

During Training:

  • Drink fluids before, during, and after training to maintain hydration levels. Aim to drink 5-9 ounces of water every 15-30 minutes during training sessions.
  • For intense, prolonged workouts lasting more than an hour, consider consuming a sports drink containing electrolytes to replace sodium, potassium, and other minerals lost through sweat.
  • Bring multiple water bottles during hotter and/or longer training sessions, team camp, or game days
  • Bring electrolyte/sports drinks in addition to water

After Training:

  • Replenish fluids within 30 minutes of completing your training session. Water, coconut water, or a sports drink can be good options.
  • Consume a high-carbohydrate snack within one hour of completing the training session to replenish glycogen stores. Some examples of this may be a recovery shake, yogurt, fruit, or cereal bar.
  • Consume a well-balanced post-workout meal more than 2 hours following the completion of the training session that includes carbohydrates to replenish glycogen stores and protein to support muscle recovery.
  • Monitor your body weight before and after training. For every kilogram lost during exercise, consume around 1.5 liters (50 ounces) of fluid to rehydrate. For every pound lost during exercise, consume around 24 ounces of fluid to rehydrate. There should not be more than a 1% difference in morning body weight day-to-day.

Additional Tips:

  • Avoid excessive caffeine, as it can increase dehydration.
  • Consider using a sports water bottle with measurements to track your fluid intake accurately.
  • Incorporate hydrating foods into your diet, such as fruits, vegetables, and soups, which have high water content.
  • Listen to your body and drink when you feel thirsty. Thirst is a reliable indicator of the body’s need for fluids.

Remember, proper hydration is an ongoing process. Following these guidelines will help you maintain optimal hydration levels and enhance your performance on the field. A registered dietitian or healthcare professional can provide recommendations customized to your concerns or medical conditions.

Consult our Sports Medicine Education Page for additional helpful tips and resources.

 

OTHER HELPFUL RESOURCES

BEAT THE HEAT

Summer’s high temperatures put student-athletes at increased risk of heat illness. There are several types of heat illness. They range in severity, from heat cramps and heat exhaustion, which are common but not severe, to heat stroke, which can be deadly. Although exertional heat stroke can be fatal, death is preventable if it’s quickly recognized and properly treated.

CLOCKING NUTRITION

Timing is everything, even when it comes to nutrition. Consuming the proper foods at the right time will help with endurance and performance during workouts, practices, and games.

 

Fall Recreational Soccer

BRSC Fall Recreational Soccer

Online registration for the 2024 Fall Recreational Seasons at Burbank, Independence Park, Central, and Zachary is now open. The season's first games will begin the weekend of August 24 and conclude on November 9th.

The BRSC Recreational Program is a volunteer-based program that focuses on fun, not wins and losses. (Please inquire about our Pre-competitive or Academy programs if you're interested in a more developmentally focused program.)

 

Players can register as a pool player or form a team with friends. Pool players are placed on teams needing players or placed with other pool players to form a team.

Recreational soccer is available to players 4 to 17 years of age.

To register, click the Register button below and select the campus where your child will be participating and their grade. On the registration form, parents can note which team their child will be playing on, which coach they will be playing with, or suggest that they are placed with kids from their school or a friend. This can be noted in the "Team Name or Coaches Name" section on the registration form.

PRICING

Division Pricing:
Pre-k - 2ⁿᵈ Grade:                Single Season:     $137.00
3ʳᵈ Grade – 4ᵗʰ Grade:         Single Season:     $151.00
5ᵗʰ – 8ᵗʰ Grade:                    Single Season:     $161.00
9ᵗʰ- 12ᵗʰ Grade:                    Single Season:     $166.00

These prices do not reflect the $25 early-bird discount.

COACHES

The success of the BRSC recreational season depends on the involvement of committed coaches. BRSC provides appropriate training sessions and all the necessary gear for coaches to have a successful season. No previous experience is required.

If you wish to coach a team, please select the volunteer option during the registration process for your child or complete this volunteer form. Our staff will use this information to set up your team in the system. During registration, parents can note which team or coach their child will be playing for on the registration form and we will be able to place the player on the correct team.

All coaches and assistant coaches must complete a background check. BRSC covers the costs of the background check. You can learn more about the process here if you want to serve as a volunteer coach. One of the many benefits of coaching is the ability to set the team's practice schedule and location. All coaches receive a coaching kit with cones, balls (size 3), a bag, a whistle, and pennies.

 

 

Questions/Assistance with all BRSC Campuses- contact Caleb Bush (cbush@brsoccer.org)

COMPETITIVE/DEVELOPMENTALLY ORIENTED PROGRAMS

Are you looking for a program committed to player development?

BRSC Recreational Leagues are an introductory soccer program designed to acquaint players and parents with the game of soccer. As players progress, BRSC provides several options to maximize the development of children as young as five. Visit the BRSC Program Comparison page to view the benefits of each available program.

BRSC Academy 2024

BRSC ACADEMY

Players 5 to 15 years old who want a structured environment under the instruction of professional coaches should look into BRSC Academy. It is an introductory, competitive program geared to prepare players for the BRSC Junior Competitive and Competitive Programs.

BRSC_191207_243

BRSC REC PLUS

BRSC Rec Plus is an add-on program for recreational players who wish to receive additional training. Players can attend one or two Academy sessions per week (Tuesday or Thursday) to receive instruction from professional BRSC coaches.

BRSC Pre-Competitive

BRSC JR COMPETITIVE

The Jr. Competitive Program is for U10 & U11 players who want a more challenging atmosphere. The program focuses on a developmentally appropriate curriculum, which includes technique, technical speed, tactical application of technique, and principles of play. We are currently accepting registrations for girls only. The boys U10 and U11 age groups are currently full. Boys can contact us to be placed on the waitlist.

 

BRSC Competitive 2024

BRSC COMPETITIVE PROGRAM

Currently, BRSC Competitive Program rosters are set for the upcoming season. There are a few teams in need of additional players. If you would like to see if there are openings in your age group, please contact Kevin Hoeprich.

Spring Recreational Soccer

BRSC Fall Recreational Soccer Leagues

REGISTRATION DEADLINE EXTENDED: Online registration will now close on February 24th. The New season start date will be March 17.

 

Online registration for the 2024 Spring Recreational Seasons at Burbank, Independence Park, Central, and Zachary is now open. Save $25 on your spring registration if you sign up now.

The BRSC Recreational Program is a volunteer-based program that focuses on fun, not wins and losses. Players can choose to register as a pool player or form a team with friends. Recreational soccer is available to players 4 to 17 years of age.

To register, click the Register button below and select the campus at which your child will be participating and the grade they are in. On the registration form, parents can note which team their child will be playing on, which coach they will be playing with, or make a suggestion that they are placed with kids from their school or with a friend. This can be noted in the "Team Name or Coaches Name" section on the registration form.

PRICING

Division Pricing:
Pre-k - 2ⁿᵈ Grade:                Single Season:     $137.00
3ʳᵈ Grade – 4ᵗʰ Grade:         Single Season:     $151.00
5ᵗʰ – 8ᵗʰ Grade:                    Single Season:     $161.00
9ᵗʰ- 12ᵗʰ Grade:                    Single Season:     $166.00

These prices do not reflect the $25 early-bird discount.

COACHES

The success of the BRSC recreational season depends on the involvement of committed coaches. BRSC provides appropriate training sessions and all the necessary gear for coaches to have a successful season. No previous experience is required.

If you wish to coach a team, please select the volunteer option during the registration process for your child or complete this volunteer form. Our staff will use this information to set up your team in the system. During registration, parents can note which team or coach their child will be playing for on the registration form and we will be able to place the player on the correct team.

All coaches and assistant coaches must complete a background check. BRSC covers the costs of the background check. If you are interested in serving as a volunteer coach, you can learn more about the process here.

SPRING TIMELINE (ALL CAMPUSES)

June 3Registration Opens
July 20Last Day Early Bird
August 3Last Day to Register Online
August 5Rosters Sent
August 12Schedules Posted
August 24Season Begins
November 9End of Season
(includes 2 rain out weeks +
weekends off for tournaments/events)

Practice requests will be sent to the coaches on Monday, February 26th.

Questions/Assistance with Burbank/Independence Campuses- contact Caleb Bush (cbush@brsoccer.org)
Questions/Assistance with Central/Zachary Campuses- contact Caleb Bush (cbush@brsoccer.org)

COMPETITIVE/DEVELOPMENTALLY ORIENTED PROGRAMS

Are you looking for a program committed to player development?

BRSC Recreational Leagues are an introductory soccer program designed to acquaint players and parents with the game of soccer. As players progress, BRSC provides several options to maximize the development of children as young as five. Visit the BRSC Program Comparison page to view the benefits of each available program.

BRSC Academy Program - Registration Open

BRSC ACADEMY

Players 5 to 15 years old who want a structured environment under the instruction of professional coaches should look into BRSC Academy. It is an introductory, competitive program geared to prepare players for the BRSC Junior Competitive and Competitive Programs.

BRSC_191207_243

BRSC REC PLUS

BRSC Rec Plus is an add-on program for recreational players who wish to receive additional training. Players can attend one or two Academy sessions per week (Tuesday or Thursday) to receive instruction from professional BRSC coaches.

IMG_1894

BRSC PRE-COMPETITIVE

The PRECompetitive Program is for U10 & U11 players who want a more challenging atmosphere. The program focuses on a developmentally appropriate curriculum, which includes technique, technical speed, tactical application of technique, and principles of play. We are currently accepting registrations for 2013 - 2015 girls only. The boys U10 and U11 age groups are currently full.

 

IMG_6209

BRSC COMPETITIVE PROGRAM

Currently, BRSC Competitive Program rosters are set for the upcoming season. There are a few teams in need of additional players. If you would like to see if there are openings in your age group, please contact Kevin Hoeprich.

Staff News – Elias Hanna Named Assistant Recreational Director

Elias Hanna Named Assistant Recreational Director

Baton Rouge Soccer Club is excited to announce the addition of Elias Hanna to the full-time staff for the fall season. Elias will assist Recreational Director Caleb Bush with recreational duties. He will also serve as the primary contact for our BRSC’s satellite campuses in Zachary and Central.

In addition to his in-office role, Elias is the head coach for BRSC 2011 Boys Red and the Assistant Coach for BRSC 2006 Boys Black. Elias is also an Assistant Coach with Catholic High.

Born in Leipzig, Germany, Elias trained with the Hertha Zehlendorf Academy in Berlin for two consecutive Summers. He was a member of the Region III ODP team and played collegiate and semi-pro soccer before turning to coaching. Elias is working on his D-License and has ambitions to work up to his A-License.

You can email Elias at ehanna@brsoccer.org.

You’re a first-time soccer coach, now what?

First Time Soccer Coach

First, we’d like to welcome you to the coaching ranks! There is no greater feeling than watching your players learn and grow in skills and confidence on the pitch.

Whether you have previous soccer experience or learning along with your players, a positive attitude and a willingness to learn are all you need to begin.

As the coach, you will be responsible for instructing young players on the fundamentals of soccer, including dribbling, passing, shooting, and teamwork.

Additional responsibilities include creating practice plans, leading team activities and games, and developing individual skills. It’s important to have a basic understanding of the sport and to communicate effectively with players, parents, and fellow coaches. Additionally, creating a positive and supportive environment can help build the confidence and love of the game in young players.

Best practices for practice sessions include

  1. Plan ahead: Create a practice plan that includes warm-up drills, technical work, and scrimmage activities.
  2. Focus on fundamentals: Emphasize the core skills of soccer such as dribbling, passing, shooting, and teamwork.
  3. Vary drills: Mix up the drills to keep practices fresh and engaging for players. We recommend focusing on one theme per session.
  4. Encourage participation: Create a positive and inclusive environment where all players feel comfortable participating.
  5. Use positive reinforcement: Offer praise and encouragement to players to build their confidence and love of the game.
  6. Give clear instructions: Ensure that players understand the drills and objectives of each activity.
  7. Adjust to the needs of the team: Pay attention to the strengths and weaknesses of the team, and tailor practices accordingly.
  8. Create scrimmage situations: Include scrimmage activities at the end of your session to give players the opportunity to apply their skills in game-like scenarios.
  9. Evaluate progress: Regularly assess player progress and adjust practices as needed to help players reach their full potential.
  10. Have fun: Make sure practices are fun and enjoyable for players. A positive and supportive atmosphere can help foster a love of the game and keep players engaged.
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