Sports Academy

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Last updated 8:25 PM on 6/1/26
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19 Terms

1
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Pupose of Training

1. Improve performance

2. Reduce risk of injury

3. Develop skills and decision making

4. Build confidence and mental toughess

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4 stages of a training session.

  1. Warm-up

  2. Skill/Technical Work.

  3. Strength/Conditioning.

  4. Cooldown. 

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Types of Stretching.

Dynamic and Static

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Dynamic stretching

  • Movement based.

  • Used in warm ups.

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Static stretching

  • Hold stretches.

  • Used in warm downs.

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How you should train

  • Game intensity & focus.

  • Simulate match situations.

  • Treat every drill seriously.

  • You can not train one way then magically play a different way. 


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5 Main Objective possesion

  1. Keep Possession.

  2. Progress Forward.

  3. Create Scoring Opportunities.

  4. Score.

  5. Prevent the Opposition from Doing the Same

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Common Training Mistakes

  • Skipping warm-ups.

  • Training without focus.

  • Ignoring mental aspects.

  • Overtraining or under-recovery.

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3 Steps to video analysis. 

Step 1: Observe.

Step 2: Identify.

Step 3: Define.

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drill making checklist

  1. Objective.

  2. Constraints (rules).

  3. Space/ location.

  4. Numbers.

  5. Success Criteria.

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Why Nutrition Matters

  • Impacts energy and focus.

  • Poor diet increases fatigue.

  • Fuel for performance.

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Roles of Macronutrients

  • Carbohydrates = Energy.

  • Protein = Repair.

  • Fats = Support health.

  • Water = Hydration.

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Write down 3 items of each group 

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Athlete eating plan?

  • Eat every 2–3 hours.

  • Include carbs + protein.

  • Breakfast is essential.

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Dehydration, 2 points

  • Even small dehydration reduces speed, strength, and decision-making.

  • Athletes lose fluid through sweat

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Signs of Dehydration.  (3)

  • Headaches.

  • Tiredness.

  • Dark urine.

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Hydration (How much)

  • Consume a minimum of 2L daily for non activity day.

    • Increase by 2L per intensive activity.

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Match/ training day plan. (Before, During After?)

  • Before: Carbs

  • During: Water

  • After: Carbs + Protein

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Key Takeaways. (Carbs, Protein, Hydration, Plan?)

  • Carbohydrates fuel performance.

  • Protein helps muscles recover.

  • Hydration is critical for concentration and stamina.

  • Athletes must plan meals around training.