During the Match

 

You need to warm up properly prior to a match or training. You literally have to be at the point where you are sweating, before you are ready to start a game. Don’t worry, after the warm up you can rest for about 20 mins before the good effects of the warm up begin to go away. So you can warm up, then have time to have that team talk. However if you are on the subs bench, you should keep your activity levels up throughout the game, with gentle jogging and a few sprints, so that if needed, you can go straight on.

It is vital that during exercise or a game that you do not become thirsty. If you do, then you are already dehydrating.

 

You should take every opportunity to take a small sip of fluid, even if you don't feel like it. At half time it can be beneficial to eat a small piece of fruit, especially citrus fruits as Vitamin C protects the muscles from micro-trauma. 

If you become injured, don't just try and work it off, let the coach know, they can then keep an eye on you and help make the correct decisions for you. Prompt medical attention, could mean the difference in playing safely, or taking an injury that could last for many days. Don’t be afraid to ask for treatment, it’s not a sign of weakness.

 

Look after your team mates, if you see them hurt, go and talk to them. If necessary, let the ref and your coach know.