SOME IMPORTANT POINTS BEFORE GAME
1) Cukup tidur (7-8 jam). Over-sleep pun buleh jadi lamah.
2) Its a MUST to take breakfast. NO spicy and oily food.
(recommended: cereal, toasted bread, small portion of noodle/nasi goreng (not nasi lemak), juices, skimmed milk, 1-2 cup of Tea/Coffee. NO CARBONATED DRINKS)
3) Its a MUST to take lunch too pebaik sedikit. NO spicy and oily food.
(recommended: ordinary rice, spaghetti, small portion of chicken (not beef), soup, juices, skimmed milk. NO CARBONATED DRINKS)
* kalaukan tidur sekajap tengah hari ok tapi jangan lama
- max 30min saja, takut over-sleep.
* NO heavy meal 4 hour before game
(yatah membari sanak parut ne if aher makan)
* otw ke padang recommend makan 1 small chocolate bar
ie. Snickers, Milo Bar, Kit-Kat, Twix etc
* Drink lots and lots and lots of mineral water especially
main ptg hari panas. Isotonic drinks lagi bagus ie. 100+
BEFORE KICK-OFF
- Do warming up properly (sampai bepaluh rasanya). If malas rasanya main juggling atau passing-passing.
- NO hard kicking/shooting/crossing yet. It may cause injury such as hamstring and groine.
- STRETCHING!!!! jarang stretching yatah membarinya badan/kaki nda flexible and mudah dapat kecederaan ie. tackle sikit injured tia. Jarang stretching ne jua membarinya pencen awal pasal long-term injury =)
- Biasakan pakai shin-guard. Tantu selamat
SELEPAS GAME
- Cool down and STRETCHING and do sit-up (kalau rajin)
- mandi
- otw home minum air/isotonic drinks banyak2 as replacement since we sweat a lot, crampt krg tidur =)
Semoga dapat membantu dan maju lagi mantap…
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