get fit, get healthy have fun - the scottish football...

WEEK 9

GET FIT, GET HEALTHY ... HAVE FUN

Name

2 3

Through a fun and progressive structure and delivery, the programme will offer young children a platform of regular and fun physical activity and an understanding of the importance of leading a balanced and healthy lifestyle, through diet and nutrition. In addition the programme aims to increase the young people’s self-motivation, improve their self-confidence, further develop their social and interpersonal skills, improve personal hygiene levels and improve their general self-esteem.

The programme timetable provides one structured afternoon per week for a set number of weeks for the young people to come to the club to take part in an hour of fun football activity followed by a second hour where they can enjoy a healthy meal and some basic education around leading a healthier lifestyle through diet and nutrition.

The sport of football when used positively can act as a significant tool for personal development and it is well placed to aid the (CfE) core aspiration of ensuring young people have the opportunity to become successful learners, confident individuals, responsible citizens and effective contributors.

Good health and wellbeing is a key component of successful learning and social development in young people. The FooTea project will engage with 40 Primary schoolchildren in two 12 week blocks and will assist in tackling the Scottish Government’s ‘Let’s Make Scotland More Active’ strategy of ensuring that 80% of those under the age of 16 will meet the minimum level (1 hour) of daily moderate activity by 2022. Within the (CfE) schools are challenged to provide 2 hours of physical activity for every child each week. In the first half of each FooTea session over the course of the 12 week block, football activity will provide 50% of the local school’s targeted weekly provision of physical activity and will ensure the daily target as set out by the Scottish Government of 1 hour is similarly achieved.

During the second half of each FooTea weekly session the project will embrace the Scottish Government’s guide to implementing the Nutritional Requirements for Food and Drink in Schools (Scotland) Regulations 2008. Each participant will receive a healthy cooked meal as well as positive messages and advice on ways to improve their diet and daily nutritional intake of food. A good diet is essential for good health and with childhood obesity an ever increasing problem, the FooTea project will try and put an early tackle in to positively influence the young people’s current and future health prospects, reducing the risk of developing obesity-related issues such as diabetes, some types of cancers, coronary heart disease and strokes in their later lives.

‘A football based project delivered by The Scottish Football Partnership Trust and a community football club/organisation in support of the Curriculum for Excellence’s (CfE) Health and Wellbeing outcomes as set out by the Scottish Government’s Schools (Health Promotion and Nutrition) (Scotland) Act 2007.’

THE EATWELL - WEEK PLANNER

GET FIT, GET HEALTHY... HAVE FUN

FOOTEA PROJECT FOOTEA PROJECT

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

THE EATWELL GUIDE – KNOWLEDGE IS POWER!

5-A-DAY EVERY DAY!

WATER AND HYDRATION – DRINK UP!

ENERGY – FOOD IS YOUR BODY’S FUEL!

CARBOHYDRATES, PROTEINS AND DAIRY

BREAKFAST – HOW TO KEEP YOUR BELLY QUIET!!

GOOD FATS –V- BAD FATS

HEALTHY HABITS!!

NATURAL AND PROCESSED FOOD

BE SUGAR AND SALT SMART!

FOOD FIGHT – GOOD -V- BAD

FINAL WEEK – CELEBRATION DINNER – YOUR CHOICE!(Pupils show off their table preparation and table manners!!)

Good health and wellbeing is a key component of successful learning and social development in young people.

4 5

SESSION STRUCTURE WEEKLY MENUS

FOOTEA PROJECT FOOTEA PROJECT

At the end of each programme block a parent, guardian, or family member of each participant will be invited to attend, observe and participate in both the physical and dining components of the programme. This is aimed at bring families together and promoting a sense of unity, togetherness and structure to the children’s experience and in turn education of the family unit. This in effect is a showcase event where the young people have the opportunity to show what they have learned and also choose what is on the menu for themselves and their adult carers.

HOUR 1Football and Fitness session

The session structure:• Warm up’s – raising the body temperature

• Weekly Football themes – passing, shooting, moving with the ball, heading, control and goalkeeping

• Fun Game related activities

• Fast feet – speed, agility and quickness – focusing on developing participant’s motor skills

• Team building and problem solving activities – focusing on co-operation, communication and developing participant’s cognitive skills

• Small sided games – fun and competitive free play.

• Cool down’s – relaxing the body and covering topics such as re-fuelling the body and personal hygiene

HOUR 2Healthy Meal and positive lifestyle messages

The session structure:• Healthy cooked meal

• Personal hygiene – washing hands and table manners

• Food and table preparation – responsibility, setting the table – cutlery and condiments

• Food groups and their purpose

• How to make food fun – making your plate colourful

• Tidying up – responsibility, clearing the table and washing dishes

• How to improve your diet and nutrition – more fruit and vegetables and less salty and sugary foods and drinks

• Weekly log book

WEEK 2 AND 8

Homemade Lentil soupBaked Potato with Tuna Mayo

or Egg Mayo, Corn Tikka or Beans (V)

Mixed bread (wholemeal and brown)

Fruit : Apples, oranges and blackberriesWater

WEEK 1 AND 7

Chicken, broccoli and pasta bake

Vegetable Pasta bake (V)

Mixed bread (wholemeal and brown) with Flora Light spread

Fruit : Bananas, apples and blueberries

Water

WEEK 3 AND 9Penne Pasta BologneseVegetable Pasta (V)Mixed bread (wholemeal and brown)Fruit : Apples, strawberries and grapesWaterWEEK 4 AND 10Mild Chicken Curry with Boiled Rice

Vegetable Curry with Boiled Rice (V)Mixed bread (wholewheat pitta and brown)

Fruit : Bananas, Melons and peachesWater

WEEK 5 AND 11

Homemade Vegetable soup

Baked Potato with Cheese and Beans (V)


Fruit : Grapes, pineapple and plums

WaterWEEK 6

Homemade Lasagne Vegetarian Lasagne (V)


Fruit : Grapes, pineapple and plumsWater

WEEK 12Kids Choice

6 7

WARM UP... COOL DOWN?

Warming up is often overlooked but should be part of your injury prevention routine.

A good warm up will: • Increase the temperature of muscles – they

work better at a temperature of 40 degrees

• Increase blood flow and oxygen to muscles

• Increase the speed of nerve impulses – making you faster

• Increase range of motion at joints reducing the risk of tearing muscles and ligaments

• Warm up will not only help avoid injury but will also improve performance

A warm up should consist of:• Gentle jog to circulate blood and oxygen supplying

the muscles with more energy to work with

• Stretching to increase the range of motion at joints, Dynamic stretching (see diagram on page 7)

• Sports specific exercises and drills

• The warm up should last between 15 and 20 minutes. Do not warm up too early. The benefits are lost after about 30 minutes of inactivity

Dynamic stretching (stretching on the move) – benefits;• Increased muscle core temperature, muscles

prepared in a sport specific way, body prepared for game related movements, improves mental preparation for the game, improvement in joint range of movement, reducing chance of injury and increasing performance levels

Examples of dynamic stretches;• Neck circles, hip circles, trunk rotations, arm circles,

walking lunges, side lunges, groins turn – in’s & out’s, heel taps, straight leg kick outs, calf raises, half squat

Cooling Down is also often overlooked but can help avoid injuries and boost performance.

The aim of the cool down is to:• Gradually lower heart rate

• Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise

• Remove waste products such as lactic acid

• Reduce the risk of muscle soreness

• The cool down should consist of a gentle jog followed by light static stretching (see below)

RAISING THE BODY TEMPERATURE RELAXING THE BODY

8 9

WEEK 9WEEK 9

Q. Name one thing that you have learned from today’s Eatwell Guide?

THE FOOTBALL HOUR THE EATWELL GUIDE

ALWAYS REMEMBER - Excellent nutritional habits can make a good athlete great, but bad nutrition can make a great athlete bad!!

“You are not expected to know what you have not been shown or told”

KNOWLEDGE IS POWER

** 4 players picked every week to assist the coach with bringing in the kit and equipment

WEEK 1WEEK 1

This is the Eatwell plate - it shows us what we need to ‘eat’ to be ‘well’ and stay healthy. It helps us to remember that we need different foods and drinks to be healthy.

You are what you eat, so choose great food and be the best that you can be and make every meal count so that you become the healthiest, smartest footballer you can be!

Can you answer the following questions from the Eatwell plate:

• Which are the two biggest groups on the plate?

• Which foods can you see in these groups?

• Which is the smallest group?

• Which foods can you see in this group?

• Which are the middle sized groups?

• What foods can you see in these groups?

• Where is the: egg; tomato; bread; fish; cake; milk?

• What foods should be eaten in small amounts?

Q. What did you like about the session and what did you learn?

Session to include: 1 theme related warm up, 2 free play incorporating weekly theme within 2 x 5v5 matches, 3 cool down.

Theme: PassingStructured warm up activity week 1 sequenced passing – to include dynamic stretching (20 mins).

Players split into 4 groups and numbered 1 to 5.

Instructions: Players perform short, crisp passing in numbered sequence – players on their toes, calling for the ball.

Coaching Points:Crisp passes, players on their toes, no long passes, loud communication, low tempo.

Physical: Movement, short runs, balance, co-ordination.

Technical: Side foot short passes with both feet.

Developing: Communication, team work, awareness of others, a sense of responsibility and empowering young people

Free play:4 Teams of 5 rotational small sided games incorporating theme of passing coaching points: teams encouraged to pass out from the back, the playing area is tight so encourage quick ball movement, one and two touch play is essential, communication is vital, players encouraged to make angles for short passes (30 mins).

Cool Down:Incorporate static stretching (10 mins).

PASSING

CRISP PASS!!

10 11

WEEK 2 WEEK 2

THE FOOTBALL HOUR

STAY HEALTHY AND EAT YOUR 5-A-DAY


Theme: PassingWarm up activity progression, (20 mins)

Variation of passing: short, long, driven, chipped, 2 balls between 5, restricted to 2 touches.

Instructions: Players perform short, crisp passing in numbered sequence – players on their toes, calling for the ball.

Coaching Points:Crisp passes, players on their toes, no long passes, loud communication, low tempo.

Physical: Movement, short runs, balance, co-ordination.

Technical: Side foot short passes with both feet.

Developing: New skills, confidence, speed of thought, understanding instructions, communication, confidence, teamwork, respect for themselves and others.

Free play:4 Teams of 5 rotational small sided games incorporating theme of passing coaching points: teams encouraged to pass out from the back, the playing area is tight so encourage quick ball movement, one and two touch play is essential, communication is vital, players encouraged to make angles for short passes (30 mins).


THE EATWELL GUIDE

Q Which fruit can help improve your brain power?

DID YOU KNOW?

Fruit and Vegetables are really important for keeping healthy as they contain vitamins and fibre and we should all try and eat FIVE portions each day. There are lots of ways to do this – chop some fruit on your cereal or yogurt, have a banana instead of a biscuit, eat vegetable soup, crunch on some carrots and remember that these foods all provide the body with energy so you can play for longer! Fresh, frozen, canned, dried and juiced fruit and vegetables all count towards your five portions. You can have smoothies and unsweetened fruit juice too – so go discover new ways to eat fruit and vegetables!

Snacking ...on fruit and veg like carrot sticks and strips of red pepper can keep hunger at bay and because both fruit and vegetables are low-fat, low calorie foods, including them in your diet can help keep you trim and full of energy.

The B vitamins ...are vital for energy production, keeping the brain, nerves, blood and muscles functioning and skin, nails and hair healthy. B vitamins can be found in bananas, peas, beans, lentils and leafy green vegs.

Carrots ...kill harmful germs in the mouth and help prevent tooth decay and help you see in the dark! Carrots are a good source of beta carotene, which our bodies turn into Vitamin A which is important for night vision!

Bananas...make you happy! The serotonin found in bananas is known to make you relax, improve your mood and make you feel HAPPY!! Not only that, they help to keep your digestive system working well. They are a firm favourite with sportsmen and women because they contain slow release carbs which help to boost energy levels – go ANDY MURRAY!!

Blueberries...may be small but they offer huge health benefits including boosting brain health!

Mushrooms ...give you more energy. The vegetable is essential in transporting oxygen within your bloodstream, without which you can feel tired and lethargic!

No one single food will provide us with the nutrients we require. Eating a rainbow of 5 fruit and vegetables each day is one of the easiest ways of making sure you have adequate vitamin and mineral levels.

Your bones continue growing until your mid-20s and the best way to make sure you build strong and healthy bones is to get enough calcium in your diet. The richest vegetable sources of calcium are spinach, peas, broccoli, cabbage, celery and parsnips as well as dried apricots and figs.

Q Name a vegetable which helps bone development.


PASSING

I’M A SHORT RUN!

I’M A LONG RUN!

12 13

WEEK 3 WEEK 3

THE FOOTBALL HOUR

WATER AND HYDRATION – DRINK UP!

THE EATWELL GUIDE


Theme: Dribbling Structured warm up activity week 3 random speed dribbling - to include dynamic stretching (20 mins).

Players split into 2 groups of 10 within 2 x 20 by 20 grids with flags or markers placed randomly on the outside. (2/3 Less flags/markers than players).

Instructions: Players must dribble randomly within the grid. Players are not allowed to continuously dribble around the outside edges; they must cut across the grid moving in and out of other players. On the coach’s signal, players dribble as quickly as possible to a flag outside the grid.

Coaching Points: Physical: Speed, balance, change of direction, co-ordination.

Technical: Dribbling skills (both feet), basic turns, acceleration into space.

Developing: Vision, spacial awareness, speed of thought, motor skills.

Free play: 4 Teams of 5 rotational small sided games incorporating theme of dribbling coaching points: teams encouraged dribbling at speed into space when they receive the ball. The playing area is tight so encourage players to keep their heads up and to scan the playing area when running with the ball. (30 Mins).


Don’t get thirsty – drink like a dog! Thirst is an indication that you are ALREADY dehydrated! Stay ahead of thirst. Drink fluids little and often, especially first thing in the morning as you need to replace the fluids which your body loses during the night from sweating.

It is important to ensure that we drink enough fluids as our bodies need fluids to work properly and to avoid dehydration. Water is ALWAYS the best choice – it has no calories and contains no sugars.

3-4 glasses 6-8 glasses 10-12 glasses

TRUE FALSE

TRUE FALSE

TRUE FALSE

TRUE FALSE

TRUE FALSE


DRIBBLING

Q. Are the following statements true or false? Circle the answer.

1. Drinking water is good for your brain.

2. You work better at school when you drink water throughout the day.

3. Water contains sugar which will help your body.

4. Drinking water is not good for your skin.

5. Drinking water before, during and after physical activity helps you to stay alert and have extra energy.

Q. On average, how much water should you drink every day?

TO THE FLAG!!

14 15

WEEK 4 WEEK 4


Theme: Dribbling Warm up activity progression, (20 mins).

Variation 1 group of 20 players in grid size 40 by 40 with 12 flags/markers on the outside. On the coach’s signal, players dribble as quickly as possible to a flag outside the grid. The first player to the flag stays there until the next command by the coach. No more than one player is allowed to be at a flag at any given time. There will be 2-3 additional players without flags. Those players that were unsuccessful in reaching a flag perform additional ball work, i.e. 10 Juggles prior to rejoining the exercise. Encourage various feints, fakes, cuts and the use of weaker foot as players move inside the busy grid.

Instructions: Players must dribble randomly within the grid. Players are not allowed to continuously dribble around the outside edges; they must cut across the grid moving in and out of other players. On the coach’s signal, players dribble as quickly as possible to a flag outside the grid.

Coaching Points: Developing: New skills, confidence, adherence to rules, decision making, respect for the coach.

Free play: 4 Teams of 5 rotational small sided games incorporating theme of dribbling coaching points: teams encouraged dribbling at speed into space when they receive the ball. The playing area is tight so encourage players to keep their heads up and to scan the playing area when running with the ball. (30 Mins).


THE FOOTBALL HOURYour body is like a wonderful machine – it works hard all the time on growing bigger and stronger. It repairs itself (like healing a cut or a broken arm); it changes itself from a child to an adult and it runs all the systems needed to keep the body working - It’s more complicated than the most expensive computer!

To look after this amazing body machine, you need to keep it supplied with the right kind of fuel. Your body, just like a car, runs on the fuel it gets from what you eat. If it doesn’t get the right kind of fuel, then it doesn’t work very well, or like a car, it can break down.

So your body needs a variety of foods to grow, be active and maintain health - and FOOD is the body’s source of energy, especially food containing carbohydrates.

Different types of food provide different amounts of energy and this energy is measured in kilojoules – KJ.

ENERGY – FOOD IS YOUR BODY’S FUEL!

THE EATWELL GUIDE

DEFINITION OF A SNACK:Food eaten in-between breakfast, lunch and dinner which includes reduced portions of the above.

DEFINITION OF A MEAL:Food eaten at breakfast, lunch and dinner which includes fat, carbohydrate and protein.

How do we use energy:Number of Minutes to use 400KJ of energy;

Football Boys: 16½ mins

Girls: 17½ mins

SwimmingBoys: 23½ mins

Girls: 25 mins

Walking Boys: 30½ mins

Girls: 32½ mins

Sleeping Boys: 111 mins

Girls: 121 mins

Q. Your body needs energy to function – how many well-balanced meals/snacks do you need each day?

As you can see, different activites use different amounts of energy, so playing football for 16½-17½ minutes will use up 400KJ of energy and on average, 7-10 year-olds use between 7,280 and 8,240kJ each day.

Different foods will provide you with different levels of energy... here are some examples;

100g of chicken 539 kJ of energy

1 slice of wholemeal bread 232 kJ of energy

1 baked potato 1137 kJ of energy

100g of broccoli 141 kJ of energy

Your body uses energy throughout the day. In order to maintain energy levels throughout the day and not experience periods of tiredness, it is important to keep topping up your energy levels by eating regularly.

You should eat 3 well-balanced meals and 3 well-balanced snacks each day and that will keep your energy levels consistent. A person with a healthier diet who is well fuelled and hydrated will out-perform an individual of the same skill / fitness and ability level.

DRIBBLING


GREAT JOB!!!

16 17

WEEK 5WEEK 5

There are three main food groups in any healthy eating plan - CARBOHYDRATES, PROTEINS AND FATS – and we need each of these food groups to provide us with different nutrients in our daily lives.

THE FOOTBALL HOUR

TECHNIQUE AND CONTROL CARBOHYDRATES, PROTEINS AND FATS

THE EATWELL GUIDE

Q. Name a food that contains carbohydrates and one that contains protein.

We need Carbohydrates for energy.

When eaten, the body converts most carbohydrates into glucose (sugar), which is used to fuel cells such as those of the brain and muscles. Carbohydrates are one of three macronutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein. Carbohydrates give energy to all the cells in your body.

Where do you get carbohydrates from?Carbohydrates come from food like bread, cereals, pasta and vegetables like corn, potatoes and carrots.

We need proteins to build and repair the body (e.g. muscles, skin, hair and nails)

Protein is a very important macronutrient, because it builds up your muscles, organs and glands. It helps repair and replace them too, so that your body keeps on working and is able to fight diseases.

Where do you get protein from?If you eat meat, chicken, fish, eggs, nuts and dairy products then you’ve got it! Try and eat two portions of fish a week.

We need good fats for energy and insulation and to keep our skin and brain healthy.

Fat acts as the body’s reserve tank of energy, it protects our organs (like a cushion!), helps our bodies stay warm in cold weather, helps keep skin and hair healthy and gives some vitamins a place to stay.

Where do you get good fat from?There is fat in lots of good foods such as meat, eggs, cheese - but sometimes there is too much in fast foods, chips, biscuits and many of the ‘sometimes’ foods.

Remember you only need to eat a little of these to get all the good things from fat. If you eat too much fat you will find out the bad things about too much fat.

Carbohydrates Proteins Fats



Theme: Technique and Control Structured warm up activity week 5 the tekkers circle – to include dynamic stretching (20 mins).

Players split into 2 groups. 10 Feeders with balls on the outside of the circle (measuring 20m across) 10 players inside of the circle.

Instructions: Work for 45 secs then serve (rest) for 45 secs (ratio 1:1) one works while one serves.

Players performed the following techniques players – as described by the coach (1) 1-touch passing (alternate between pass to servers feet and hands), (2) volleys with inside of foot (alternate between left and right), (3) chest control/thigh control and volley (alternate between left and right), (4) headers.

Coaching Points: Physical: High tempo, balance, change of direction, jumping.

Technical: Ball control, chipped pass, volleys, heading.

Developing: New skills, confidence, communication (encouraged to call for a pass), understanding of instructions.

Free play:4 Teams of 5 rotational small sided games incorporating themes from weeks 1-5 coaching points: teams encouraged to utilise all of the skills they have learned in weeks 1 to 5. Passing, dribbling, moving into space, working as a team, communicating with others, heading, volleys at goal (30 mins).

Cool down:Incorporate static stretching (10 mins).

CARROTS ARE TOP

AT HEADERS!!!

WHO YOU CALLIN FAT!!

18 19

WEEK 6WEEK 6

Don’t skip breakfast! It’s the most important meal of the day.

By breaking your “fast” and eating a well-balanced breakfast, you will be providing your body with energy to set you up for the day ahead and stop your belly grumbling in the classroom!

Without breakfast, the body can’t do all the things it needs to do as well as it would and eating a healthy breakfast can help boost your mental and physical performance throughout the day.

Drinking water in the morning will also help you to replace fluids lost through sweating in your sleep.

We should all remember that many breakfast cereals are high in sugar, fat and salt and as an alternative, we could choose porridge, shredded wheat or healthier cereals, or why not have some yogurt and fruit, scrambled eggs on toast or a bagel with peanut butter. At the weekend if you’re going to have a cooked breakfast, ask your parents to grill your bacon or sausage and add baked beans, some mushrooms and a tomato – that way you’ve already ticked off three of your five-a-day!


Theme: Technique and Control Warm up activity progression, (20 mins)

Variation, coach adds in more demanding techniques to include things such as, front foot volleys (both feet), chest, head, knee volleys. Players workload increased to 60 secs.

Instructions: Work for 45 secs then serve (rest) for 45 secs (ratio 1:1) one works while one serves.

Players performed the following techniques players – as described by the coach (1) 1-touch passing (alternate between pass to servers feet and hands), (2) volleys with inside of foot (alternate between left and right), (3) chest control/thigh control and volley (alternate between left and right), (4) headers.

Coaching Points: Developing: More challenging skills, individual fitness, player confidence, decision making.

Free play:4 Teams of 5 rotational small sided games incorporating themes from weeks 1- 6 coaching points: teams encouraged to utilise all of the skills they have learned in weeks 1 to 6. Passing, dribbling, moving into space, working as a team, communicating with others, heading, volleys at goal (30 mins).

Cool down:Incorporate static stretching (10 mins).

Q. Do you eat breakfast and what would you normally have?

DID YOU KNOW - that breakfast can provide you with 25% of your daily nutrients! DON’T SKIP BREAKFAST! SHAKE UP YOUR WAKE UP!!

THE FOOTBALL HOUR

BREAKFAST – HOW TO KEEP YOUR BELLY QUIET!!

THE EATWELL GUIDE

TECHNIQUE AND CONTROL


WOW! GREAT BALANCE!!

IT’S ALMOST AS IF HE WAS BREAD FOR IT!!!

20 21

Q. What type of fat should you avoid?

WEEK 7WEEK 7

We need Fats for energy and insulation and to keep our skin and brain healthy.

Fat acts as the body’s reserve tank of energy, it protects our organs (like a cushion!), helps our bodies stay warm in cold weather, helps keep skin and hair healthy and gives some vitamins a place to stay and helps them get round in the blood to where the body wants them.

What does fat do? ...some good things about fat• Acts as the body’s reserve tank of energy

• Protects our organs - like a cushion

• Helps our bodies stay warm in cold weather

• Helps hormones keep blood pressure steady

• Helps keep skin and hair healthy

• Gives some vitamins a place to stay and helps them get round in the blood to where the body wants them.

Where do you get it?• There is fat in lots of good foods such as meat, eggs and cheese -

but there is too much in fast foods, chips, biscuits and many of the ‘sometimes’ foods – those that we should just enjoy “sometimes”! Did you know that in a Mcdonald’s Big Mac there is 9.5 grams of saturated fat and this equates to around 50% of your daily allowance! … Yuk!

• Remember you only need to eat a little of these to get all the good things from fat. If you eat too much fat you will find out the bad things about too much fat. It can:

• Lead to obesity (when a person weighs too much for his/her height and body type)

• Lead to illnesses when you’re older (heart disease)

• Make you feel bad because you’re not getting enough of the good foods to keep you healthy

How to avoid too much fat• Choose low fat milk, yoghurt, cheese etc.

• Cut fat off meat before cooking/eating.

• Avoid fried food and pastries (make them ‘sometimes’ foods).

• Avoid chicken skin.

When you use fat (margarine or cooking oil, for example) choose unsaturated fat products like Flora Light because it is healthier for your body and does not exceed 20g of saturated fat per 100g.


Theme: Shooting Structured warm up activity week 7 rotational shooting - to include dynamic stretching (20 mins).

Players split into 2 groups of 10 shooting into opposite goals (players rotate sides so as to use both feet when striking at goal)

Instructions: Players encouraged to make a 1-2 (wall pass) and shoot at goal. Crisp pass played to set up player who takes two touches to lay ball back for strike at goal. Lay of player (after following up for rebound) collects ball and joins the back of the opposite queue. Player who shoots becomes the set up player for next shot at goal.

Coaching Points: Physical: Speed and timing of support run.

Technical: Weight of pass, control, body position for lay off, shooting options – side foot, front of foot, knee over the ball.

Developing: New skills, confidence, communication with team mates, giving and receiving instructions, vision, decision making.

Free play:4 Teams of 5 rotational small sided games incorporating themes from week 7.

Coaching Points: Teams encouraged to be positive in their play at all times with shots at goal at every opportunity (30 mins).

Cool down Incorporate static stretching (10 mins).

THE FOOTBALL HOUR

SHOOTING GOOD FATS - V - BAD FATS

THE EATWELL GUIDE

SATURATED (BAD FAT) from animal foods, dairy foods and some oils that come from plants.

UNSATURATED (GOOD FAT) from plants, fish and most plant oils.


THIS PEA IS AN

EXCELLENT SHOOTER!!

CHEESY PEEPS I’M SATURATED!

22 23

WEEK 8WEEK 8

Why hand hygiene is so importantThe most common way germs are spread is by people’s hands. Germs are often harmless but they can also cause illnesses such as colds, flu and tummy bugs.

Washing your hands properly with soap and warm water is the single most important thing you can do to help reduce the spread of infections and help protect you and those around you.

THE FOOTBALL HOUR

HEALTHY HABITS

THE EATWELL GUIDE


Theme: Shooting Warm up activity progression, (20 mins)

Variation, coach adds in more demanding techniques and conditions to include things such as chipped pass to set up player, one touch layoffs, variation in type of shot to include chipped, curled (inside and outside of foot). Lay of player has option to turn himself and shoot. Freedom for players to decide what option to take. Option to make drill competitive by keeping score of number of goals for each team.

Instructions: Players encouraged to make a 1-2 (wall pass) and shoot at goal. Crisp pass played to set up player who takes two touches to lay ball back for strike at goal. Lay of player (after following up for rebound) collects ball and joins the back of the opposite queue. Player who shoots becomes the set up player for next shot at goal.

Coaching Points: Developing: More challenging skills, freedom of expression, decision making, shared goals/targets.

Free play:4 Teams of 5 rotational small sided games incorporating themes from weeks 7-8.

Coaching Points: Teams encouraged to be positive in their play at all times with shots at goal at every opportunity (30 mins).

Cool down: Incorporate static stretching (10 mins).

SHOOTING


Washing your hands properly with soap and warm water is the single most important thing you can do to help reduce the spread of infections and help protect you and those around you.

THE PEA SHOT A GOAL!!

You should ALWAYS wash your hands thoroughly:• After using the toilet

• Before, during and after preparing food

• Between handling raw and cooked or ready-to-eat food

• Before eating

• After using a tissue or handkerchief

• Before and after attending to sick children or other family members.

• After handling rubbish or working in the garden

• After handling animals

Things To Remember:• Proper handwashing can protect you and

others from a range of diseases.

• Liquid soap is better than bar soap, especially at school.

• Wash and dry your hands carefully.

Table Manners:• Always wash hands before eating

• Chew with your mouth closed

• Always use a knife and fork – never your fingers

• Remember to say please and thank-you

• Don’t complain about the food

• Never have toys or mobile phones at the table

• Take small bites of your food

• Take up your dishes when finished eating

24 25

WEEK 9WEEK 9 WEEK 9WEEK 9NATURAL - V - PROCESSED FOOD

THE EATWELL GUIDE


Theme: Defending Structured warm up activity week defending 1v1 - to include dynamic stretching (20 mins).

Players split into 2 groups. Each group creates two teams of 5 with players numbered and placed into attacking and defending positions (1 player becomes goalkeeper in defending team) teams rotate to attack and defend.

Instructions: Coach calls out a number 1 to 5 (defensive player 1 also assumes number 5 to compensate for goal keeper) and the defensive player passes the ball out to his equivalent numbered attacker. Defender and attacker play 1v1 with the emphasis on trying to prevent goals being scored. After a set number of attempts from both teams they rotate so as both teams have opportunities to defend and attack.

Coaching Points: Physical: Speed, agility, balance

Technical: Closing down striker’s space quickly, angle of approach to striker,body positioning, channel striker away from goal, force striker onto weaker foot.

Developing: New skills, confidence, communication between defender and goalkeeper, problem solving, resolve, fair play and decision making.

Free Play:4 teams of 5 rotational small sided games incorporating themes from week 9.

Coaching points: Teams encouraged to close down opponents quickly and incorporate their new defensive techniques (30 mins).


THE FOOTBALL HOUR

DEFENDING


Try and always eat natural foods. Avoid pre-made meals and snacks as they are usually expensive, filled with excess salt and often contain high levels of fat and sugars. All processed food carries a food label which will help you to understand what is in that food – the “traffic light” system!.

TOP TIP!

REDIndicates that the ingredients in the food are high in that particular nutrient and it’s best to avoid.

AMBER Indicates that the food is not high or low in the particular nutrient. It is okay most of the time

GREEN Indicates the food is low in the particular nutrient. The more green lights – the healthier the food!

Team Talk Today we are going to learn which foods are natural and which are processed. This knowledge and understanding will give you the tools to help you make good food choices now and in the future.

Be smart – make good choices!! Always try and eat natural food

Food is produced and processed in different ways.

In the process of making, preserving and transporting these foods it is possible for the nutritional quality to be reduced. Some manufacturers fortify the foods with vitamins and minerals.

Additionally many manufacturers add things to processed foods to make them taste better and increase their shelf life.

Can you identify which of the following foods are natural and which are processed?

Food Natural Processed

Meat (Beef, Lamb, Pork)

Pizza

Mcdonalds

Cheese Slices

Fruit

Chocolate Biscuits

Tinned Soup

Vegetables

Mayonnaise & Ketchup

Chicken Nuggets DON’T LET THAT

PEA SHOOT!

NATURAL FOODS ...are grown or reared from the earth and do not require a food label.

PROCESSED FOODS ...are foods which are made using natural foods and other ingredients.

26 27

WEEK 10WEEK 10

SUGAR – YOU’RE SWEET ENOUGH!!

THE FACTS – The food that we call sugar is a carbohydrate called sucrose which is made up from 2 smaller carbohydrates – fructose and glucose. Glucose is used by our body for energy, and fructose is quickly changed into glucose in our body. Carbohydrates give our bodies energy. Sugar can be absorbed very quickly by the body and used as energy. The body stores the energy it does not need as glycogen in the liver.

BE SUGAR AND SALT SMART

THE EATWELL GUIDE


Theme: Defending Variation, Coach adds in 2 more players to make the game 2v2 . Encourage the players to work together as a pair to defend with one pressing the ball and one providing cover. Offers an opportunity to further develop communication and defensive technique in a game related situation (20 mins).

Instructions: Coach calls out a number 1 to 5 (defensive player 1 also assumes number 5 to compensate for goal keeper) and the defensive player passes the ball out to his equivalent numbered attacker. Defender and attacker play 1v1 with the emphasis on trying to prevent goals being scored. After a set number of attempts from both teams they rotate so as both teams have opportunities to defend and attack.

Coaching Points: Developing: More challenging skills, Freedom of expression, decision making, shared goals/targets, Team work, communication.

Free Play:4 teams of 5 rotational small sided games incorporating themes from weeks 9-10

Coaching Points: Teams encouraged to close down opponents quickly and incorporate their new defensive techniques (30 mins).


DEFENDING

THE FOOTBALL HOUR


NO MORE THAN 6 GRAMS OF SALT EACH DAY!

WHAT DO YOU MEAN WE

ARE TOO SALTY!?!

Q. Can you guess how many sugar cubes are lurking in the following food?

Salt – beat the king of “hide and seek”!!Salt hides in lots and lots of places and sometimes it can be hard to work out how much salt is in our food, but you can help your body by looking out for salt! It is used as a flavour enhancer and you’ll find it in soups, pasta meals, pizza, take- away meals, sauce, mayo, chips and even biscuits and cakes (yuk!).

If you have too much salt in your body then you could feel very thirsty and need to drink more water so that your kidneys can get rid of the extra salt.

Having too much salt in the body can lead to heart problems such as high blood pressure.

Problems caused by too much sugarEating sugary foods can make you feel full for a while but your body is missing out on lots of good stuff, like proteins, vitamins and minerals which it could be getting from healthier food choices. Sugary foods and drinks are high in calories and can contribute to weight gain and tooth decay. Make them your “sometimes” food!

How much sugar is OK?A little sugar each day as part of a healthy diet is ok but sugar should be less than 10% of the total energy intake each day. That means that if you are between 7-12 years old and drink a 600ml bottle of soft drink, you will have had much more than your sugar allowance for the day as it contains between 12-15 teaspoons of sugar!

Fruit, vegetables and dairy foods contain their own natural carbohydrates plus lots of other good stuff as well. You don’t need to worry about the sugar in plain milk, plain yogurts and whole fruit and vegetables, as this isn’t added sugar. SO eat a balanced diet and your body will be happy and work better!

28 29


WEEK 11WEEK 11FOOD FIGHT GOOD - V - BAD

THE EATWELL GUIDE


Theme: Football Agility Structured warm up activity week crossing and finishing - to include dynamic stretching (20 mins).

Players split into 2 groups. Each group nominates 1 goalkeeper 4 wide players (2 either side) and 5 strikers. Players will rotate to each position.

Instructions: Strikers and wide players work in pairs to create a pass wide, overlap run and cross into middle for a finish at goal as per the diagram.

Coaching Points:Physical: Speed, agility, balance, co-ordination

Technical: Weight of pass, timing of overlapping run, striker movement- front/back post, timing of striker arrival onto cross, angle of finish to keep ball away from goalkeeper, type of finish low, high, body position to cross and to receive the cross.

Developing: New skills, confidence, communication between strikers and wide players, team work, decision making, understanding instructions.

Free Play:4 teams of 5 rotational small sided games incorporating themes from week 11.

Coaching Points: Teams encouraged to play the ball wide and put crosses into the box and to showcase the techniques they have learned throughout the course (30 mins).


FOOTBALL AGILITY

THE FOOTBALL HOUR

YOU DON’T NEED MUSHROOM

TO PLAY WIDE!

30 31

WEEK 12WEEK 12

CONGRATULATIONS!

...you have now completed your 12 week FooTea Project – and today you can put all that learning to good use and select your own healthy meal for you and your friends to enjoy from the menu on page 5! The most popular selection will be served to all attending the showcase event!

CELEBRATION DINNER

THE EATWELL GUIDE

Name:

Choice of food?


Theme: Football Agility Warm up activity progression (20 mins).

Variation, Coach encourages the players to vary the type of pass to wide players, side foot, driven, chipped pass. Wide players given new options for low, flighted, in swinging or out swinging cross. Onus put on players to decide the best way to finish effectively. Freedom of expression. Option to make a small competition by counting goals scored.

Instructions: Strikers and wide players work in pairs to create a pass wide, overlap run and cross into middle for a finish at goal as per the diagram.

Coaching Points:Developing: More challenging skills, Freedom of expression, decision making, shared goals/targets, Team work, communication.

Free Play:4 teams of 5 rotational small sided games incorporating themes from weeks 11-12.

Coaching points: Teams encouraged to play the ball wide and put crosses into the box and to showcase the techniques they have learned throughout the 12 week course (30 mins).


FOOTBALL AGILITY

THE FOOTBALL HOUR


NICE CROSS!!

The Scottish Football Partnership Trust is a Scottish Charitable

Incorporated Organisation (SCIO) Charity No. SC 044867 Cop

yrig

ht ©

201

6 Sc

ottis

h Fo

otba

ll P

artn

ersh

ip

The Scottish Football Partnership TrustSt Mirren Park, Greenhill RoadPaisley PA3 1RU

0141 887 3863admin@thescottishfootballpartnership.comwww.thescottishfootballpartnership.com

get fit, get healthy have fun - the scottish football...

Documents