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While 2020 has been a disaster for most of us due to a certain pandemic, there was light at the end of the tunnel in the summer. Restrictions had eased, gyms had reopened, and football was no longer a forbidden activity.

However, with cold-season in full swing, the country is experiencing tighter restrictions and new lockdowns at both local and national level. These new measures spell the end of gyms and football training for the foreseeable future. Time for a collective sigh.

But now is not the time to throw away your hard work! In this article we explore some of the ways that can help you can stay fit for football during the next few weeks.

Sunday League football may not have the same pace and intensity as the Premier League, but considering the average outfield player will accumulate up to 12kms of running over the 90 minutes, this level of football still demands a considerable amount of fuel.

The truth is that you can spend years developing speed, skill and strength, but if you are feeling weak and sluggish when stepping onto the field, the effort you put in at the gym and during training will have been in vain.

This is why fuelling your body correctly for any football match is imperative.

One of the most widely searched for terms relating to sport performance is protein, popularised largely by bodybuilders, but what is it and why is it important for footballing performance? Alongside carbohydrate and fat, it is one of the crucial macronutrients; whereas carbohydrate and fat are used for fuelling performance, protein is tasked with growth and repair following strenuous exercise.
At half time throughout all levels you are now likely to see players ‘re warming up’ to ready themselves for the second half, something that becomes particularly important during the deepest depths of English winter’s! Re-mobilising the parts of your body most susceptible to injury at the beginning of each half can be crucial to staying injury free. 
Warming up on game day is a crucial part of your match preparation, becoming mentally, physically and technically alert before kick off is a must if you are to start fast. You will normally see professional footballers venture out onto the football pitch anywhere from 35-50 minutes before kick off depending on their preferences. However, nowadays the warm up begins before the warm up; football players will often have individual work they like to complete in the dressing room/warm up room normally including some foam rolling and mini band work, as well as some preferred stretching/mobility work. Guys with previous ankle problems will complete work on a single leg to increase their balance, others with specific tightness will try and foam roll it out – others will work through their own specific exercises to help them feel ‘switched on’ in the right areas.

From muddy local training grounds to the biggest stadiums in the world, energy gels and energy drinks are a staple of modern football – and for good reason.

While nothing can replace a balanced diet, good hydration and plenty of recovery, incorporating quality energy gels and drinks into your matchday routine can be a gamechanger.

However, take these important supplements at the wrong time or for the wrong reason and you won’t feel the benefits. In this article we run you through everything you need to know about energy gels and drinks, and how to get the best from them.

Sunday League football may not have the same pace and intensity as the Premier League, but considering the average outfield player will accumulate up to 12kms of running over the 90 minutes, this level of football still demands a considerable amount of fuel.
New to the world of nutrition and how it can improve your performances on the pitch? We have put together this free guide to show you what you need to know before, during and after a game.

Sunday League footballers are a diverse breed, although it’s easy to split such variety into two basic categories: those players who turn up to the match smelling of booze, kebab and last-night’s misdeeds… and those who take things seriously.

We’ll assume, having landed on this guide to perfecting your Sunday League match preparation, that you are in the second group!

We’ve all been there – bleary eyed, throbbing head, heavy legs, and the burning desire to get back into bed and forget we exist. Welcome to your Sunday morning hangover.

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