Prep Like a pro

Why Prep Like a Pro?

Success on the field starts with how you prepare off it. By following this routine, you're setting yourself up to perform at your best. Eating right gives you the energy to train harder, the right gear keeps you comfortable and focused, and being prepared helps you stay ahead of the game.
Think of this as your first step toward training like a pro—because the more you put into preparation, the more you'll get out of your performance. Show up ready, stay focused, and give yourself the edge every time you step onto the field.

KI-Essential Pre-Training Checklist 

1. Pre-Training Nutrition:

MY go-to meal before training:(1-2 hours before training)

    • 2 medium pancakes with honey or syrup
    • 1 medium banana or half an orange
    • 1 boiled whole egg
    • 1 cup of water
  • Other Light Meals (1-2 hours before training):
    • Yogurt with granola
    • Oats with fruits
    • Toast with peanut butter
  • Hydration: Drink water before and during training. Electrolyte drinks are also useful for longer sessions.
  • Avoid: Heavy, greasy meals that might slow performance.

 

2. What to Carry:

  • Water bottle: Encourage players to bring their own reusable water bottle.
  • Energy snacks: Suggest quick, easy snacks like fruits or energy bars for post-training recovery.
  • Training gear: Shin guards, soccer ball (if applicable), and any required equipment like resistance bands.
  • Towel and change of clothes: For post-training hygiene and comfort. 


What to Wear:

  • Comfortable training gear: Recommend moisture-wicking clothing (T-shirt, shorts) to help manage sweat.
  • Appropriate footwear: Soccer cleats or futsal shoes, depending on the playing surface.
  • Socks and shin guards: Remind players to bring proper shin guards and socks.
  • Weather-appropriate attire: Advise on layering for colder weather or lighter clothing for heat.