Under 14s team

Our teams

Code of conduct

Players

  1. All Players must pay their registration and subs on time.
  2. Players must follow the rules of the game.
  3. All Players must respect each other and players from other teams.
  4. At no time must a player resort to violence, or encourage another player to resort to resort to violence during competitive matches, training or friendly games.
  5. Any player who assaults another player may face a fine, suspension or dismissal from the Club.
  6. Players, please remember that, most importantly you are here to have fun first win second. A team that works together wins together.
  7. Players must listen to their manager/coach, and not question their decisions.
  8. Players must respect their team captain.
  9. Players must not, at any time, question a referee's decision.
  10. Players must arrive on time for training sessions and matches.

Parents

Parents please encourage your children to arrive for training and matches on time.

  1. Parents are to ensure that they collect their children on time.
  2. Parents, when attending training sessions and matches, please ensure that you follow the Supporters Code of Conduct below
  3. Parents please encourage your child to follow the Players Code of Conduct above.
  4. Parents please encourage and assist your child to pay their registration, subs and fees on time.
  5. Parents please do enjoy the game and encourage your child to enjoy the game.

Supporters

Firstly Southwark Caribb Football Club, Welcomes supporters to all games and believes in positive encourage, therefore:

  1. Please do not swear to or at any player of any team.
  2. Please do not interfere with any player during training or matches.
  3. Please do not interfere with the manager/coach during training or matches.
  4. Please do not interfere or harass the referee, even if you do not agree with their decision.
  5. Please do positively encourage players to work together.
  6. Please do enjoy matches, win lose or draw.
  7. Please do actively participate in the Club, volunteers are always welcome.

Coaches

  1. Coaches must arrive on time to meet and greet their teams for training sessions and matches.
  2. Coaches must ensure that all players are safely picked up by their parents or guardians.
  3. Coaches must complete their coaches handbook every week.
  4. Coach's must comply with League rules and regulations.
  5. Coach's must encourage players to play by the rules of the game.

For details, why not view our teams page?

Safety

Southwark Caribb, is committed to ensuring the Health and Safety of its players, managers, coaches and volunteers/helpers.

Therefore:

  • all members of the club most take care not to place any person in danger
  • All coach's must be willing to undertake the FA Level 1 Coaching Certificate.
  • All volunteers must be willing to undertake a CRB check.
  • All Drivers must be willing to undertake Southwark Council's minibus driving test.

Child Protection

SCFC is ardently committed to creating a safe environment of children and young people to play football and other sporting activities.
It is the responsibility of all League Management, Referees, Club Officials, Team Manages, Coaches and any other individuals involved with the Club and/or teams playing in the League, to be aware of and prevent the abuse including neglect, physical, emotional and sexual abuse of any child or young person.
All young peoples welfare is of the utmost importance, therefore we have put in place rules and regulations for players, managers and parents in order to ensure strict supervision of all children and young people related to the Club.
It is with this in mind that SCFC regularly send members on FA Child Protection Courses in order to raise awareness.
Further details can be obtained from the
Club secretary.

Diet and nutrition

Fueling Your Performance:

  • Always eat a good breakfast - Cereal, Milk, Fresh fruit juice, Muesli, Fruit, Toast
  • Always carry a water bottle to training and games
  • If training at night, eat a larger meal at lunchtime
  • Have a light meal or snack 2-3 hours before playing games or training
  • Replace crisps and sweets with fruit, low fat yoghurts and cereal bars.
  • Don't eat meals too late at night – unless after training or games

Nutrition

Just as a car runs best with a full tank of gas, your body needs the right kind of “nutritional fuel” for peak performance. Eating well for your sport can be very simple and you do not need special foods or supplements! It is important to fuel your body with a balance of carbohydrates, proteins, fats, minerals, vitamins, and water.

Carbohydrates or "carbs" (pasta, bread, cereal, rice, fruits, milk, yogurt, potatoes, etc.) are especially important for athletes because they supply the body with glucose (blood sugar) for energy. Extra glucose is stored in the muscles and liver as glycogen, your energy reserve. During short bursts of exercise such as sprinting, basketball, gymnastics or football your body primarily uses glycogen for energy. If you don't have enough glycogen you can feel very tired, which will affect your athletic performance. During longer exercise, your body uses the glycogen stores first and then uses fats stored in your body to fuel performance.

Fat is an important source of energy used to fuel longer exercise and endurance activities, such as cycling and long-distance running. Eating a diet that is too low in dietary fat may decrease athletic performance and cause other health problems.

Protein (beef, poultry, fish, eggs, dairy products & nuts) is necessary to build and repair muscles. Small amounts of protein may also be used for energy.

Vitamins and Minerals (vitamin D in milk helps your bones, vitamin A in carrots helps your sight, vitamin C in oranges helps your body to heal, vitamin B in leafy green vegetables helps your body make protein and energy) are not sources of energy, but they have many important functions in the body. For example, vitamin D and calcium are needed for strong bones and iron is needed for blood cells to carry oxygen throughout your body. Athletes should eat a balanced diet with a variety of foods to make sure they get enough vitamins and minerals. It is fine to take a regular multivitamin with added minerals as a safety net, but supplements with high doses of vitamins and minerals do not improve performance and may actually be harmful.

Water is essential to keep you Hydrated (when your body has enough fluids). Dehydration (when you don’t have enough fluids) can cause muscle cramps and keep you from performing at your best.

Healthy Eating Tips for Sports People

  1. Eat a variety of foods. Because different foods have different nutrients, you must eat a variety of foods to get all the nutrients you need to keep your body in peak condition. For example, oranges provide vitamin C and carbohydrates, but not iron or protein. Beef provides iron and protein, but not vitamin C or carbohydrates.
  2. Eat regular meals and snacks.Skipping meals will weaken your performance. Eating regular meals and healthy snacks is the best way to fuel your body for athletic events.
  3. Eat enough calories.Calories fuel your body for exercise and replace energy that is used up during competition. Cutting calories or carbs keeps you from performing at your best. Exercise and athletic training demands extra energy, and it is essential to meet your body’s energy needs if you want to compete at full strength.
  4. Drink plenty of fluids.Athletes need more fluids than non-athletes. Do not wait until you are thirsty to start drinking water, because thirst means that you are already dehydrated. Remember to drink even more in hot and humid weather.

What fluids should I drink and how much do I need?

Before exercise: Drink 16 ounces (2 cups) of fluid 2-3 hours before you begin exercising. You should drink another 8 ounces (1 cup) of fluid 10 to 20 minutes before exercise. Water is usually the best source of fluid for athletes. Make sure that a water bottle is a regular part of your sports equipment!

During exercise: Drink lots of fluids, especially water during exercise because you can lose a lot of water through sweat. Even being a little dehydrated can weaken your performance. Drink at least 8 ounces (1 cup) of water or fluid every 15-20 minutes during exercise. For exercise that lasts more than 45-50 minutes, a sports drink can help replace water and carbs. Avoid fizzy drinks and drinks that contain caffeine because they can dehydrate you more.

After exercise: Drink at least 16 ounces (2 cups) of fluid after exercising. If you sweat a lot, drink more! Calorie containing drinks (like juice or a sports drink) can replace water and glucose.

2 to 3 hours before exercising - Drink 2 cups of fluid
10 to 20 minutes before exercising - Drink 1 cup of fluid
While exercising - Drink 1 cup of fluid every 15-20 minutes
After exercising - Drink at least 2 cups of fluid

What should I eat to fuel my exercise?

Fueling - Before Exercise:

The food you eat before you exercise greatly affects the quality of your athletic performance. These tips will help you plan your pre-exercise meals to prevent low blood sugar to keep you from feeling hungry, and to fuel your muscles for training and competition:

  1. Eat a larger meal if you have 3-6 hours before you begin your exercise. Smaller "mini" meals are better if have 2-3 hours before your workout begins. Meals that are high in complex carbohydrates (foods rich in carbohydrate that have long lasting energy power) are best because they fuel your muscles. Pasta, bagels, baked potatoes, rice and fresh fruit are all good sources of complex carbohydrates.
  2. Avoid high-bulk (high-fiber) foods such as broccoli, baked beans, or bran cereal. These foods may cause stomach pains during exercise.
  3. Avoid sugars and sweets, especially fizzy drinks, less than 1 hour before training. High-sugar foods will give you quick energy but they won't last long enough.
  4. Limit foods that are high in dietary fat such as fast food, eggs, meat and cheese that you eat for your pre-exercise meal. These foods take much longer to digest and may make you feel sluggish and tired if you eat too much of them.
  5. Do not try new foods before a competition. You may have trouble digesting a food you have never eaten before. Choose foods that are familiar to you.
Hours Before Exercise Ideas of What to Eat Ideas of What to Drink
1-2 Hours - Snack Fresh Fruits or Vegetables (low fiber), Crackers, Granola or Cereal Bars Water, Fruit or Veggie Juices
2-3 Hours - "Mini" Meal Fruits, Vegetables, Breads, Bagels, Crackers, Cereal Water, Fruit or Veggie Juices
3-6 Hours - Larger Meal Fruits, Vegetables, Breads, Bagels, Peanut Butter, Lean Meat, Cheese, Yogurt, Cereal with Milk, Baked Potato Water, Fruit or Veggie Juices

Fueling - After Exercise:

It is very important to refuel your body after a hard workout. Because your body replaces glycogen stores in your muscle within the first few hours after exercise, it is important to eat carbohydrates and some protein soon after your workout. Follow these tips when planning your post (after)-exercise meal:

  1. Even if you aren't hungry, you should eat a snack that contains carbohydrates within 30 minutes after your workout (such as a yogurt or half a sandwich). This will help your body recover quickly.
  2. You should eat a larger meal that is high in carbohydrates and has some protein within the next 2 hours to replace your muscle glycogen stores that were used up during exercise.

What is carbohydrate loading?

Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. It involves eating extra carbohydrates during the week before a competition while at the same time decreasing training. Carbohydrate loading is intended for marathon runners and other elite athletes. It is not recommended for teens. Simply eating a diet high in carbohydrates is enough to build the glycogen stores you need.

Should I eat extra protein or use protein supplements?

Although some extra protein is needed to build muscle, most people get plenty of protein from food. Getting extra protein from supplements will not have any added benefit. Eating enough calories is actually more important for building muscle. Without enough calories, your body can’t build new muscle.

Should I eat energy bars?

It depends. There are many different energy bars you can buy. Some are high in carbohydrates and others are high in protein. They do not contain any magic ingredients that will help your athletic performance. Regular foods that have some carbohydrate and protein in them like yogurt, cheese and crackers, or cereal bars are just as good and usually cost less. However, energy bars are convenient and may taste good. If you are eating them for these reasons, then they are fine. Energy bars are usually pretty dense and low in moisture so make sure you drink plenty of fluids when you eat them.

Remember:

Athletes need more food and fluids than non-athletes. Regular meals and healthy snacks will help fuel your body before and after exercise. It is important to give your body enough of the right fuel in order to feel good and have the energy you need to be the best athlete you can be!

 
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Southwark Carrib AFC is an FA Charter Standards Club, supported by the FA and McDonalds.
For more information, email info@southwarkcaribbfc.co.uk
Club Line: 020 7732 4593, Mobile: 07961 339469.