Our Goal: Champions
Time left: 5Days
So how we gonna make this happen?!
It's all about...
Our Preparations!
Nutrition:
Carbohydrate: The main fuel source, best eaten 3-4hours in large quantities.
Proteins: Muscle building blocks; dairy products.
Fats: provides energy and contains vitamins; Best taken in form of Fish and Nuts.
Vitamin and Minerals: Helps body use up carbs, protein n fats. Best taken in form of fruits and supplements.
Helps muscle reach optimal activity.
Iron: Important for formation of Red Blood Cells which improves oxygen flow in body. Increases energy in physical performance. Best taken in form of meat e.g Chicken breast; cereals also have high iron. Absorbed more effectively when taken with vitamin C rich foods e.g citrus fruits/juices.
Pre event meal examples (High Carb/ low fat) meals: (2-4 hours before match)
- thick rice porridge with chicken shred(Pig & Chick)
- Mee soto with chicken shreds(Makan Bagus)
- Waffles w/ low fat filling
- Breakfast cereal
- muffin/panckaes.
- sports bars/ cereal bars
- Low fat cheese/jam sandwhich
- Waffles with low fat filling
Recovery: (Within 30 mins after exercise)
- refueling muscles for back to back competition
- replacing fluids and electrolytes
- allow immune system to handle damage to muscle tissue (e.g knocks and bruises)
- manufacture new proteins(make you buff)
e.g sports drinks/ glucolin. 650-800ml.
Cordial/ fruit juice. 500-800 ml.
Sandwhich
Bars/ Mars Bars/ Muesli bar/ chocolate bars
muesli bars.
Self Motivation:
Most important part of physical performance(:
Be Positive; it will make you a player better than what you can ever imagine!
Methods:
1)Self Talk
- Think and Remind yourself of specific events e.g making last ditch tackles; intercepting aerial balls against PKNS strikers(:
- Tell yourself "you can do it! You've done it against Insane opponents e.g the 25 year old Bapak who plays for Polis Club."
- Watch similar level athletes do something you aim to do!
e.g Calming: Its okay, take deep breath and calm down.
Instructional: Eyes on the ball all times!
Motivational: Come on! Yes, We can do this!
Focus: Dont think bout the score, focus on the game!
p.s. everyone should have their own individual verbal motivation.
2)Breathe easy
e.g Inhale slow and deep; fill chest with air "one, two, three, four" Comfortable pace
Exhale, let air our saying "easy easy easy easy" let air out, down to lowest part of lungs, slowly and comfortably.
In a nut shell, all these improves your self efficacy (key part of self esteem) and will take your game to new heights! The Belief in yourself is the most important aspect of sports performance!
P.S Please watch Kallang Roar on Youtube, It's the most relatable and inspiring show you will ever watch in our current situation!~
Link here: http://www.youtube.com/watch?v=UxP3hsUCunI
"We have only this ONE CHANCE, we have to MAKE IT COUNT!"
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