Some simple basic rules:
· A match is played in two 45 minute halves, by two teams of eleven players each. The game begins with the toss of a coin, and the winning captain decides which goal to defend or to take the first kick off.
· All players must use their feet head or chest to play the ball. Only the goalkeeper is allowed to use their hands, and only within their designated goal area. The aim of the game is to score a goal, which is achieved by kicking or heading the ball into the opposition team's goal
· If the ball touches or crosses the side line, it is thrown back in by the team that was not the last to touch the ball.
· The game is controlled by a central referee, and two linesmen. They award free kicks and penalties when rules are broken. For continual breaking of rules or for a bad foul, the player may be sent off.
Common nutrition issues:
· Soccer requires a combination of speed, agility along with strength. High carbohydrate levels are required for the high aerobic workload of training and competition. Low body fat levels are an advantage to assist with speed and agility. Hydration is also a concern for players given the game format doesn't allow for regular player changes, or on field drinks.
Physical Fitness:
· Physical fitness is one of the most important aspects of soccer performance. A skillful player will go a long way in the sport, but without the fitness part of their game they will not be the complete player.
· Aerobic endurance fitness is one of the most important physical fitness attributes for soccer players. Players need to be able to maintain a high level of intensity throughout the 90 minute game. Another very important fitness component is anaerobic fitness, which means running speed and particularly repeat sprint ability. Players also need good agility, strength, power and flexibility.
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