MvF Soccer Gawler - S1 - Week 11 -

Great week again guys. We’re starting to see some nice consistent numbers from many of you, with some long-term changes starting to occur. You’re now sitting at a combined 262kg lost and with three weeks to go, you’re every chance to hit 300kg! Let’s knuckle down over these last few weeks and make this the team goal.

Results
Black Knights 6 - 4 Red Roosters
KFC Barfalona 6 - 11 Fatsal Palace
Fatalaide United 19 - 8 Green Kegs & Ham

5% Club
We have three new additions to the 5% club this week. Please welcome George Bisak & Glen Matthews (Fatalaide United) & Conor Roche (Green Kegs & Ham)! George and Glen have both been dealing with injuries over the last few weeks and have really worked hard to hit this milestone while not being able to exercise as much as normal. Conor has also worked very hard to get to this point, currently sitting at a 9.6kg total weight loss. Well done lads!

10% Club
We also have a new member into the 10% club as well, please welcome Ryan Jennings (Fatsal Palace). Ryan is always willing to help out on Thursdays, always filling in when called upon. Ryan has also managed to hit this milestone whilst still enjoying his beers on the weekend, so well done legend!

Injuries
Over the last few weeks there have been a few of you dealing with some niggling injuries, and therefore I believe now is a great time to remind you of some recovery practices. If you are dealing with an ailing injury remember your R.I.C.E.R protocol: Rest, Ice, Compression, Elevate & Referral (if needed). Make sure you follow this protocol for the first 24 hours to reduce swelling and give yourself the best chance at recovery. For more info, see https://www.elastoplast.com.au/strapping-and-injuries/injury-management-and-prevention/ricer.
If you aren’t dealing with any specific injuries but just some general soreness there are a bunch of activities you could be trying to get the most out of your recovery. Some key practices are ensuring you hydrate post exercise, performing an active recovery (such as walking/hiking) the following day, stretching/foam rolling and most importantly getting a good nights sleep! Here is a handy article that details how, and why it is so important to focus on recovery post exercise: https://www.verywellfit.com/ways-to-speed-recovery-after-exercise-3120085. In addition, here are some articles on stretching: https://www.self.com/gallery/essential-stretches-slideshow, foam-rolling: https://www.rei.com/learn/expert-advice/foam-roller-exercises.html and sleep: https://www.healthline.com/nutrition/17-tips-to-sleep-better.
Just as important (if not more so) as injury rehabilitation, is injury prehabilitation! Prehab exercises strengthen the muscles and help to prevent injury happening in the first place. Here is an interesting article about rehabilitation: https://theprehabguys.com/soccer-prehab-exercises/. Perhaps try including these exercises in your weekly routines, or at your weekly training sessions.

Bits & Pieces
That about does my formal post for the week. So I’ll chuck in some tidbits here for you guys to have a look through. In the last few weeks, let me know what you would like to see posted in this space so I can make the post even more specific and relevant for you.
Firstly, some tips and tricks for weight loss. Again, some of these may be a reminder but refresh your memory! https://www.mensjournal.com/health-fitness/20-weight-loss-tricks-that-actually-work-20151118/
Secondly, it’s not too late to improve your futsal skills for this season, and certainly not too early to begin preparing for next season! Here is a great article about futsal tactics: http://www.5-a-side.com/tips/futsal-strategies-and-tips/
Thirdly, although the warm-ups have improved over time we can still do better in this area. Here’s a handy guide for warm-ups specifically for futsal: http://www.5-a-side.com/fitness/how-to-warm-up-before-5-a-side/.

Fixtures
6:30 KFC Barfalona vs Green Kegs & Ham
7 Black Knights vs Fatsal Palace
7:30 Fatalaide United vs Red Roosters

Final Words
You guys have all done so well, and it’s hard to believe there are only 3 match nights left for this season. As I said last week it would be great if we could all get out for the last 3 weeks and celebrate all the successes guys have had. This is a good time to remind everyone that you will not need need to do anything in preparation for next season, as you are automatically signed up already. Next year we will kick off in late January/Early February, there is so specific date yet but it will be continuing on a Thursday night at STARplex.

Remember to keep your why in mind over the last three weeks guys, you’ve come so far over the last 11 weeks. Let’s finish with a bang!

Have a great week guys!
Coach Dan