MILL HILL FOOTBALL CLUB
LFA SUNDAY TROPHY WINNERS 04/05 LFA CUP WINNERS U/12 & U/15 06/07
WINTER TRAINING
U7 PAUL BANKS/PAUL ORRELL MONDAYS 6.00PM > 7.00PM AUDLEY SCHOOL
U8 RED GAVIN McPARTLAN/LEON PINCH TUESDAYS 6.00PM > 7.00PM B.R.I.C.
U8 WHITE ANDY GEORGE/MICK SPENCER WEDNESDAY 5.30PM > 6.30PM B.R.I.C.
U8 BLUE JOHN JOSE THURSDAY 6.00PM> 7.00PM AUDLEY SCHOOL
U8 BOYS DUNCAN FERNHEAD THURSDAY 5.30PM > 6.30 PM B.R.I.C.
U9 RED CHRIS BARDEN/NICK GROOM THURSDAY 6.00PM > 7.00PM JJB
U9 BLUE BARRY KIRBY WEDNESDAY 6.00PM > 7.00PM ST BEDES
U10 RED BRIAN BARBER THURSDAY 6.00PM > 7.00PM ST WILFREDS
U10 WHITE NATHAN SERGESON/MARTIN GILLIBRAND WEDNESDAY 7.00PM > 8.00PM GALAXY
U10 BLUE GAVIN BANKS FRIDAY 6.00PM > 7.00PM ST WILFREDS
U11 TONY REGAN /NATHAN REGAN TUESDAY 8.00 > 9.00PM GALAXY
U12 RED SEAN FORKIN/GAVIN BANKS WEDNESDAY 6.00PM > 7.00PM ST BEDES
U12 BLUE NEIL CARTER /MARK HOLDEN WEDNESDAY 6.00 > 7.00 PM ST BEDES
U13 GRAHAM ASPINALL/BRIAN BROWN THURSDAYS 6.30PM > 7.30PM GALAXY
U14 RED NICK McPARTLAN/GARY KAY TUESDAY 6.00 > 9.00PM AUDLEY SCHOOL
U14 BLUE JASON THOMAS /DAVE NUTTALL TUESDAY 6.00 > 9.00PM AUDLEY SCHOOL
U15 NEIL BURROWS/DIXON LAMBERT WEDNESDAY 8.00PM > 9.00PM ST BEDES
U18 TERRY LAMB /NICK HOCTOR TUESDAY 8.00PM > 9.00PM GALAXY
SUMMER TRAINING AT FENNISCLIFFE PLAYING FIELDS ST FRANCIS RD BLACKBURN BB2 2TZ
COULD ALL PARENTS PLEASE USE BOTH SIDES OF THE CAR PARK AT FENNISCLIFFE PLAYING FIELDS ON YOUR RELEVANT TRAINING NIGHT AND PLEASE ENSURE ALL LITTER IS REMOVED AT THE END OF EACH SESSION ,PLEASE ALSO RESPECT THE LOCAL RESIDENTS ! THANKS YOUR COOPERATION WILL BE GREATLY APPRECIATED. .
BOOTS,DRINKS AND SHINPADS ARE ESSENTIALS FOR TRAINING,PLEASE DRESS ACCORDING TO THE WEATHER CONDITIONS.
SENIORS TRAINING GRIFFIN GROUND WEDNESDAY'S 7.00PM
GIRLS TRAINING U/11,U/12,U/14,U/16.
SARAH DUDGEON,KELVIN WILKINS
,COLIN ROYLE,BEN SHEPHERD.
WEDNESDAY EVENINGS 6.00PM > 7.00PM FENISCLIFFE P.F.
BOYS TRAINING
U/6 MONDAY EVENINGS 1ST JUNE 6.00PM > 7.00PM FENNISCLIFFE TERRY LAMBE
U/7 DUNCAN FERNHEAD WEDNESDAY 6.00PM > 7.00PM FENNISCLIFFE
U/8 GAVIN McPARTLAN TUESDAY 6.00PM.7.00PM FENNISCLIFFE
U/8 MICK SPENCER THURSDAY 5.30PM > 6.30PM FENNISCLIFFE
U/9 BARRY KIRBY THURSDAY FENISCLIFFE P.F. 6.00PM > 7.30PM
U/9 CHRIS BARDEN THURSDAYS FENISCLIFFE 6.00PM >7.30PM
U/10 BRIAN BARBER TUESDAY FENISCLIIFE P.F. 6.00PM > 7.30PM
U/10 NATHAN SERGESON TUESDAY & THURSDAY FENNISCLIFFE 6.00PM >7.30PM
U/10 GAVIN BANKS FRIDAY FENISCLIFFE 6.15PM > 7.45PM
U/12 SEAN FORKIN WEDNESDAYS 6.00PM > 7.00PM FENISCLIFFE P.F.
U/12 NEIL CARTER WEDNESDAYS 6.30PM > 8.00PM FENISCLIFFE P.F.
U/13 GRAHAM ASPINALL WEDNESDAYS 6.00PM > 7.30PM FENISCLIFFE P.F.
U/14 NICK McPARTLAN TUESDAYS 6.00PM > 7.30PM FENISCLIFFE P.F.
U/14 JASON THOMAS & DAVE NUTTALL THURSDAYS 6.00PM > 7.30PM FENISCLIFFE P.F.
U/15 NEIL BURROWS THURSDAYS 6.00PM > 7.30PM FENISCLIFFE P.F.
U/18 TERRY LAMBE & NICK HOCTOR THURSDAY 6.00PM > 7.30PM FENISCLIFFE P.F.
| Pre-Season Prep |
| Personal Fitness Here we are again. It’s time to prepare for the new season and you are starting to ask the question: Am I ready? First of all, the question really should have been asked at the end of your last season. The best players make a point of doing their hardest training during their time away from traditional games and practices. We should constantly be working to improve and maintain our core base of speed, strength, agility, balance and touch. If your summer is full of other sporting activities, you are still on the road to the ideal preparation. Often, it is very important to mix up your football training with matching sports to promote specific strengths that parallel disciplines bring to your body. Since football demands players to be the complete athlete, we can learn physical and mental lessons to complete our athleticism. For example, I often hear complaints from soccer players that they hate to run. It’s a funny complaint because it is equivalent to the water polo player not wanting to swim or the hockey player hating to skate. The simple fact is that we have to run in soccer. Therefore, we need to get out and run to improve our endurance. We must sprint to improve our speed and sharpness. At a higher level, your conditioning will be tested so you may as well hit the beautiful parks we have in this town and be good at it. Our fitness will make all the difference to having the stamina to beat opposing players, to get back in defence, to make runs, and to make intelligent decisions under pressure during the course of the game. It will also be a factor in preventing injuries. If you have been running, skating, biking, swimming, karate chopping, or playing hockey, basketball, touch football, you are on your way to tuning up for the football season. But as you know, none of these sports compare to the endurance it takes to play football. Team Training It has been said that “the game is the greatest teacher.” Often with all our coaching jargon and hundreds of “coaching drills”we forget this. What will the parents think if we just let our kids play without ordering them around all over the field. Probably the best thing we can do for our pre-season work is a ton of mini-games and scrimmages to get players actively touching the ball and moving and making many creative corrections on their own. This is perfect for the younger players because we don’t want to create a drill sergeant atmosphere for recreational players who may get turned off the game. Players should be having fun, playing, reconnecting with their teammates and enjoying the love of the game through the game no matter what level they play at. Have fun and good luck with the new season! |
Food for footy
You can have all the footy skills in the world but without the proper nutritional support you won’t be as fit as you can be and your performances will suffer.
You won’t be able to train as hard or as long, so you won’t improve your play, and during games you run the risk of getting tired.
How you perform during games and training depends on what you eat and drink before, during and after each match or session.
Essential nutrients
Here are some of the essential nutrients young footballers need to be eating, and which foods they’re found in:
- Simple carbohydrates: found in sweets, cakes, soft drinks, jam
- Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit
- Saturated fats: found in butter, margarine, cheese, pasties
- Unsaturated fats: found in sunflower oil, salmon, nuts
- Protein: found in milk, chicken, eggs, fish, yoghurt
- Vitamins and minerals: found in fruit, vegetables, dairy products
- Fibre: found in seeds, peas, beans
- Water: found in foods, drinks, formulated sports drinks
It's important to eat a range of these foods:
- Meat and meat alternatives - meat, fish, eggs, beans and nuts
- Vegetables and fruit - root and leafy vegetables, salads, apples, oranges, bananas
- Dairy products - milk, cheese, yoghurt
- Starchy foods - bread and rolls, pasta, rice, cereals, potatoes
Footballers need energy, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%.
Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a footy player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.
Snack attack! These snacks are high in Carbohydrate but low in fat:
- Banana, jam or honey sandwiches
- Muesli bars
- Fruit cake, currant buns, scones, American muffins
- Crumpets, bagels, English muffins, scotch pancakes rusks and cereal
- Jelly cubes
- Jaffa cakes
- Low fat rice pudding, bread pudding
- Yoghurts and milkshakes
- Fruit and dried fruit
We’ve done good food and bad food, and we’ve looked at what snacks can boost the body during and after a match or training session. Now lets look at what you should drink.
The water lost from the body during sweating needs to be replaced to stop you getting tired quickly, and also speed up the recovery process – that means feeling fitter and sharper afterwards a lot sooner.
These checks will help players:
- Weight: 1kg of weight lost during a training session is equal to 1 litre of fluid lost.
- The 'pee test': If your urine is dark coloured, it means you need to have a drink. Lots of trips to the toilet, producing lots of clear coloured urine, shows you’ve taken on enough fluid.
- Thirst: Being thirsty is an unreliable indicator of when you need to have a drink. If you're thirsty, you’re actually already partly dehydrated so if you finish a training session and you’re gasping it’s a giveaway you haven’t taken enough fluid on board.
What's best to drink?
For footballers, the best fluid to drink is a diluted carbohydrate/electrolyte solution. In plain English, that’s the kind of stuff you’ll find in stuff in energy drinks like Gatorade.
When should I drink?
Ideally, it’s best to drink before, during and after a training session, as well as drinking frequently during a match.
How much should I drink?
Only a little – but often. If you drink too much too quickly, you run the risk of getting a stomach upset.
You can have all the footy skills in the world but without the proper nutritional support you won’t be as fit as you can be and your performances will suffer.
You won’t be able to train as hard or as long, so you won’t improve your play, and during games you run the risk of getting tired.
How you perform during games and training depends on what you eat and drink before, during and after each match or session.
Essential nutrients
Here are some of the essential nutrients young footballers need to be eating, and which foods they’re found in:
- Simple carbohydrates: found in sweets, cakes, soft drinks, jam
- Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit
- Saturated fats: found in butter, margarine, cheese, pasties
- Unsaturated fats: found in sunflower oil, salmon, nuts
- Protein: found in milk, chicken, eggs, fish, yoghurt
- Vitamins and minerals: found in fruit, vegetables, dairy products
- Fibre: found in seeds, peas, beans
- Water: found in foods, drinks, formulated sports drinks
It's important to eat a range of these foods:
- Meat and meat alternatives - meat, fish, eggs, beans and nuts
- Vegetables and fruit - root and leafy vegetables, salads, apples, oranges, bananas
- Dairy products - milk, cheese, yoghurt
- Starchy foods - bread and rolls, pasta, rice, cereals, potatoes
Footballers need energy, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%.
Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a footy player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.
Snack attack! These snacks are high in Carbohydrate but low in fat:
- Banana, jam or honey sandwiches
- Muesli bars
- Fruit cake, currant buns, scones, American muffins
- Crumpets, bagels, English muffins, scotch pancakes rusks and cereal
- Jelly cubes
- Jaffa cakes
- Low fat rice pudding, bread pudding
- Yoghurts and milkshakes
- Fruit and dried fruit
We’ve done good food and bad food, and we’ve looked at what snacks can boost the body during and after a match or training session. Now lets look at what you should drink.
The water lost from the body during sweating needs to be replaced to stop you getting tired quickly, and also speed up the recovery process – that means feeling fitter and sharper afterwards a lot sooner.
These checks will help players:
- Weight: 1kg of weight lost during a training session is equal to 1 litre of fluid lost.
- The 'pee test': If your urine is dark coloured, it means you need to have a drink. Lots of trips to the toilet, producing lots of clear coloured urine, shows you’ve taken on enough fluid.
- Thirst: Being thirsty is an unreliable indicator of when you need to have a drink. If you're thirsty, you’re actually already partly dehydrated so if you finish a training session and you’re gasping it’s a giveaway you haven’t taken enough fluid on board.
What's best to drink?
For footballers, the best fluid to drink is a diluted carbohydrate/electrolyte solution. In plain English, that’s the kind of stuff you’ll find in stuff in energy drinks like Gatorade.
When should I drink?
Ideally, it’s best to drink before, during and after a training session, as well as drinking frequently during a match.
How much should I drink?
Only a little – but often. If you drink too much too quickly, you run the risk of getting a stomach upset.
Food for thought 
Here’s a fact: young footballers can have all the skills in the world but without the proper nutritional support, they won’t be as fit as they could be and their performances will suffer.
They won’t be able to train as hard or as long, so won’t improve their play, and during games run the risk of getting tired.
How they perform during games and training depends on what they eat and drink before, during and after each match or session. If they eat and drink the right stuff, they will improve. Follow our advice and they’ll be a bundle of energy out on the pitch!
First off, let’s look at the essential nutrients young footballers need to be eating, and the foods they’re found in.
Nutrient found in
- Simple carbohydrates: Sweets, cakes, soft drinks, jam
- Complex carbohydrates: Rice, bread, pasta, potatoes, cereals, fruit
- Saturated fats: Butter, margarine, cheese, pasties
- Unsaturated fats: Sunflower oil, salmon, nuts
- Protein: Milk, chicken, eggs, fish, yoghurt
- Vitamins and minerals: Fruit, vegetables, dairy products
- Fibre: Seeds, peas, beans
- Water: Foods, drinks, formulated sports drinks
Footballers need increased energy to gain that extra edge, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%!
Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.
Snack Attack! These snacks are high in carbohydrate but low in fat
- Banana, jam or honey sandwiches
- Muesli bars or sweetened popcorn
- Fruit cake, currant buns, scones, American muffins
- Crumpets, bagels, English muffins, scotch pancakes
- Pop Tarts, rusks and cereal
- Jelly cubes
- Jaffa cakes, wine gums, jelly babies
- Low fat rice pudding, bread pudding
- Yoghurts and milkshakes
- Fruit and dried fruit
