Newsletter (02) Term 4

 

The addition of Thursday training to the Academy & Advanced Academy program, we have in effect successfully returned to the full delivery of the program’s curriculum. 
The attitude and mentality of the players has been remarkable. There is no doubt they have missed their football.
The focus this week will be on the Mini Mongo Program.
From what we are observing some of the Mini Mongo Train players will be able to progress into Mini Mongo Play next term. 
Their exposure to a variety of agility and coordination activities including  a large number of touches throughout the year is clearly making a difference. 
This will allow us to  prepare and guide them into the local U6 competition where they can play with their school friends. 
Equally the Mini Mongo Play who took part in the local competition this year will progress to the Pre Academy program and continue to game development in the local U7 competition where they will have the opportunity to play with school friends. 
Our club Mongo FC will continue to provide our players with the opportunity to play together guided by their training environment culture, football philosophy and program’s values. 

Identifying and providing more playing opportunities for our Academy players beyond the local competition is high on our priority list. 
In addition to the local competitions, Academy players will be able to take part in International, local and interstate tournaments and also compete in the NSW State Cup next year. 

Some of our teams will compete in the 2021 Sydney International Cup held at Cromer Park from December 3rd – 5th. A massive grassroots event with over 100 teams taking part. Invitations to participate will be sent out to selected players this weekend to allow families to plan ahead. 

Term 4 is usually a term were we encourage players to bring their school friends along to training in case they would like to play together in preparation for next season. This is again such a time of the year. So feel free bring a friend along. 

Have a good weekend!

TD

AFTER FOOTBALL MATCH RECOVERY IDEAS

Rehydrate!

Be sure you drink enough water after a game or practice. When you play, you sweat, and when you sweat, you lose water and minerals from your body. These minerals are called electrolytes, they are the ones that make sweat taste salty, and it is crucial to replace them as soon as possible. Water also helps your body recover from injuries, repair damaged muscles, and keep your body temperature regulated. 

Refuel

Eat healthy and fresh foods to help replenish your energy.  Eat a Protein-Rich, Mineral-Rich Meal after your practice session or game or drink a protein/amino-acid rich shake. 

Healthy carbs are also essential to help rebuild damaged muscles and make sure your body has the fuel it needs. Stay away from processed foods and choose lots of fresh fruits and vegetables to stay healthy and strong. 

Practice Dynamic Stretching After a Session

Your body needs a chance to flush fresh blood to your overworked muscles. If you just sit down at the end of a practice or game, you could be doing yourself some damage. A short walk along with some dynamic stretching right after a practice or game can help flush healing fluids to your muscles and take away waste products. 

Engage in a Yoga Session 

Yoga is another excellent way to improve your flexibility and help strengthen and heal muscles. Yoga mobilizes your stretched muscle tissue and allows it to recover more quickly. 

Take Ice Baths

Though admittedly not as relaxing as a nice warm bath, Ice baths are great for helping reduce inflammation in the body. They are recommended if you need to keep training later in the day. They’ll also help with any joint swelling and improve your circulation. 

Take a Hot Bath

Warm baths with Epsom Salts are great for promoting muscle healing and relaxation. Epsom salts are magnesium-rich, and when added to water, they break down into magnesium and sulphate. These minerals help relax your muscles and loosen stiff joints. So do yourself a favour, help relax your body and mind in a nice warm Epsom salt bath. 

Get Plenty of Sleep

Many people don’t know that most muscle recovery happens during sleep, making sleep an essential part of your recovery routine. Be sure to get a full night’s sleep to make it most effective. Research shows that athletes that sleep a full 8-10 hours every night are less likely to get injured, and sleep can help repair damaged muscles. Sleep also helps build stronger muscles and helps with muscle recovery through protein synthesis and human growth hormones released during sleep. 

Use a Percussion Massage Gun

If you have sore muscles after a workout or game, a technique that can help is to use a percussion massage gun to massage the pain away.  The massage gun can help reduce your pain, relax tight muscles, help with circulation, and even help you get warmed up before your next practice or game. This technique is very effective immediately after a session to help reset muscle tissue.