2014 - 2015
The SSA Way.
Southern Soccer Academy Guiding principles
Version 2.0
SOUTHERN SOCCER ACADEMY
SUCCESS IS NO ACCIDENT. IT IS HARD WORK, PERSERVERANCE, LEARNING, STUDYING, SACRIFICE AND MOST OF ALL, LOVE OF WHAT YOU ARE DOING OR LEARNING TO DO. Pelé
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THIS IS A GUIDE TO THE SSA WAY. IT WILL LET YOU GET TO KNOW US BETTER…
Contents
04 WELCOME 06 THE SSA WAY 08 ORGANIZATION 17 DEVELOPMENT PROGRAMS 23 CODE OF CONDUCT 26 GUIDELINES Tryout Process | Team Taxonomy | Team Organization | Practice & Games | Player Evaluations Tournaments & Team Travel | Uniforms | Club Fees | Team Fundraising | Private Training
45 APPENDIX Sports Science Program
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WELCOME. LETTER FROM THE DIRECTOR OF COACHING. Once again we are at the start of a new season. SSA brings together parents and players with different levels of soccer sophistication. For some of you this is a brand new experience, but for many others it is quite routine. However, in both respects I hope that this season is another step in forging a lasting relationship with SSA. As an organization, we are all in this together. Our common goal is to maximize the potential of each player and provide opportunities to compete at all levels and age groups. The sport of soccer is growing dramatically in this country, and every season brings new ideas. Our philosophies and policies, especially those impacting development and training, must continue to evolve. SSA has experienced many changes, and I believe these have been for the benefit of the club and players. However, there are still areas that we can improve upon. My staff and I are committed to providing quality programs to serve the needs of our players and the club as a whole, not only on the pitch and training ground but in the entire way we conduct our business. Communication is a vital part of our responsibility. Feedback and regular assessments with our players are important. This handbook answers some of the recurring questions about the club, its philosophy, and policies. Your familiarity with what is contained here will help ensure that you and your child have a fun and rewarding SSA experience. Simon Davey Director of Coaching
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WELCOME. LETTER FROM THE BOARD OF DIRECTORS.
On behalf of the Board of Directors, we welcome you to SSA SSA was formed to provide the highest quality recreation, academy and select level play in our region. In the past year, SSA has entered into partnerships to provide a pathway for our players into the USFF Development Academy for boys and the Super 20 League for women and men. Our u8 Player Development Academy (PDA) and the Super Y League provide additional development opportunities for our SSA players. We are honored to be a “football partner” with Chelsea FC. This relationship is founded on the belief that promoting respect for others, healthy living, and sportsmanship through soccer will build better communities for all. We welcome your suggestions as well as your participation in the workings of the club. This is your club. It takes tremendous effort to accomplish all that must be done in order to sustain a successful soccer program. Volunteers are essential! There are many opportunities for families to become involved in making sure that SSA is the most successful club in the southeast! This handbook includes important information regarding our organization. We hope that you will find it a useful resource to get better acquainted with SSA during the upcoming season. Thank you for your continued support.
SSA Board of Directors
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THE SSA WAY. GUIDING PRINCIPLES.
SSA is a not-for-profit organization, with its own management, board of directors, coaching staff, operations, and finances. We serve over 9,000 boys and girls between the ages of 4 and 19 with recreational and competitive soccer programs in Georgia and across the southeast.
We are a services organization with an overriding commitment to quality
We operate as a nonprofit organization with a minimal bureaucracy and a focus on value and productivity We promote and foster healthy competition and development for all players regardless of individual ability We think and act with compassion and fairness Outstanding, dedicated people make it all happen, particularly when we work together as a team We are sensitive to the needs of our coaches, players, parents and communities in which we operate Our primary measures of success are retention of players and coaches and the number of elite teams
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THE SSA WAY. MISSION AND VISION. Mission To enhance the growth and participation of youth soccer by promoting player development and fostering healthy competition in an environment that is enjoyable and sporting for all participants regardless of individual ability as well as creating a more challenging environment for those players who strive to reach their fullest potential. Vision SSA strives to develop the skills, knowledge, character, and love of the game for all players. our vision centers on the premise that the club exists for the players. All decisions must serve the best interest of these players and follow the club’s guiding principles. SSA’s development and training program will focus on the individual technical, tactical, physical, and psychological development of every player. We believe that team sports help to develop the talents and skills children will use throughout life. While winning is a component of any sport, SSA seeks to develop the virtues of sportsmanship, physical fitness, and a positive self-image.
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ORGANIZATION. YOUTH SOCCER.
US Soccer Federation (USSF)
Professional Soccer
Youth Soccer
US
Development Academy
US Youth Soccer (USYS)
US Club Soccer
United Soccer League (USL)
Elite Club National League (ECNL)
National Identification Development 2 Program (id )
National Premier League (NPL)
Olympic
Development
Program (ODP)
Super Y League (USYL)
National League
PDL PDL
Member Affiliates
Geographical Leagues
Region Premier League (RPL)
State
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Associations
Georgia Soccer
SSA
Local Clubs
ORGANIZATION. REGIONS WITHIN US YOUTH SOCCER. SSA
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ORGANIZATION. SSA LOCATIONS.
SSA was founded in the greater metro Atlanta Georgia area and has expanded to include •
Arkansas: Little Rock Mighty Bluebirds
•
Tennessee: Nashville
•
Georgia: Greater Atlanta, Savannah, South Georgia
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ORGANIZATION. SSA METRO ATLANTA LOCATIONS.
Carrollton
Paulding County
Cobb County
Marietta
Coweta County
Douglas County
Kennesaw
Northside
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ORGANIZATION. SSA METRO ATLANTA FIELD LOCATIONS.
SSA Location
Field / Complex Name
Central
Marathon Soccer Park
3598 Marathon Circle, Austell, GA 30106
Central
Mud Creek Park
5600 Barrett Parkway, Marietta, GA 30064
North
Taylor farm
5600 Barrett Parkway, Marietta, GA 30064
North
Braly
775 Industrial Blvd. N., Dallas, GA 30132
North
Hubert Park
3418 Cobb Parkway Northwest Acworth, GA 30101
North
Big Shanty
2050 Kennesaw due West Rd NW Kennesaw, GA
North
Adam’s Park
2753 Watts drive , Kennesaw, GA 30144
North
Martha Moore
6997 Keene St NW, Kennesaw, GA 30144
Roswell
Wall 2 Wall
170 Cox Rd. Roswell, GA 30075
South
Whitlock
170 Walt Sanders Mem. Pkwy, Newnan, GA 30263
South
Central Park
85 Literary Ln, Sharpsburg, Coweta, GA 30277
West
Boundary Waters
5000 Georgia 166 East, Douglasville, GA 30135
West
Chestnut Log
2544 Pope Road, Douglasville, GA 30135
West
Fowler Field
3270 Chapel Hill Rd, Douglasville, GA 30135
West
Mt. Carmel
Kent drive, Douglasville, GA 30135
West
Post Road
3546 Post Rd., Winston, GA 30187
West
University of West Georgia 1601 Maple St., Carrollton, GA 30118
Northside
Galloway school
2400 Defoors Ferry Road, Atlanta, GA
Northside
Morris Brandon school
2845 Margaret Mitchell drive, Atlanta, GA
Academy Staff Coaches
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Address
ORGANIZATION. SSA ORGANIZATION CHART.
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ORGANIZATION. SSA METRO ATLANTA CONTACTS.
Executive Directors Director of Coaching
Simon Davey, sdavey@ssaelite.com
Operations Manager
Sean Chamberlain, schamberlain@ssaelite.com
Program Director Boys, U14/U16/U18
Jordan Davis, jordandavis@ssaelite.com
Program Director Boys, U13/U15/U17
Kelham O’Hanlon, kgohanlon@ssaelite.com
Program Director Girls, U14/U16/U18
Jason Foley, jfoley@ssaelite.com
Program Director Girls, U13/U15/U17
Ben Parks, benparks@ssaelite.com
Program Director Recreation & PDA
Dean Gilewicz, dgilewicz@ssaelite.com
Senior Academy Director Boys
Gareth Evans, gevans@ssaelite.com
Senior Academy Director Girls
Laszlo Halmi, lhalmi@ssaelite.com Academy Directors
Central Boys Academy Director
Gareth Evans, gevans@ssaelite.com
Central Girls Academy Director
Josh Hurst, joshhurst@ssaelite.com
North / North West Academy Boys Director
Joel Sullivan U9/10, joelsullivan@ssaelite.com Dean Gilewicz U11/12, dgileqicz@ssaelite.com
North / North West Academy Girls Director
Sam Clark, samclark@ssaelite.com
South Academy Boys & Girls Director
Laszlo Halmi, lhalmi@ssaelite.com Technical Officers
Central Technical Officer
Ryan Robertson, ryanrobertson@ssaelite.com
North / North West Technical Officer
Hagan Robinson
South / West Technical Officer
Josh Villalobross
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ORGANIZATION. SSA AFFILIATE CONTACTS.
SSA Affiliate Location Directors SSA Arkansas
Julian Owen
SSA Nashville
Sterling Nabours, thirdsterling@gmail.com
SSA Northside
Clayton Schmitt, claytonS@northsideumc.org
SSA Roswell
Jon Conway, jonconway@w2wsports.net
SSA Savannah United
Gary Wright, g.wright@savannahunited.com
SSA South Georgia
Brett Phillips, brett.ssaelite@gmail.com
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ORGANIZATION. SSA DEVELOPMENT PYRAMID.
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DEVELOPMENT. CORE PRINCIPLES. SSA seeks to develop intelligent, athletic, technically gifted, and mentally prepared soccer players with a desire to succeed. We encourage our players to take responsibility with the ball and have the ability to deal with the ball. The core principles for SSA are based on the acronym TEAMS; T = technique, time (on practice) and timing E = education (soccer), enthusiasm and endeavor A = athleticism, attitude and attendance M = mentality, maximize (potential) and manage (lifestyle) S = social, skill and sacrifice Practice is vital to success; the single most important component that Eric Cantona introduced to Manchester United was the culture of practice. (Alex Ferguson 1998). Attendance and punctuality instills a self-discipline that will become more and more essential as a player matures.
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DEVELOPMENT. RECREATION AND PDA. Recreational
Age: U5 to U18
Program Description: SSA recreational program is for all youth players regardless of ability and prior experience. Although healthy competition is a natural part of any sport, the primary focus of this program is player development without the emphasis on travel or high-level competition. Recreational soccer provides an opportunity for players to have fun, learn the sport, and develop life skills and love for the game. All eligible youth are accepted and league rules generally require that
each player must play one-half of each game. Player development Academy (PDA)
Age: U8
Fundamentals: 50% - 50% training to competition
Program description: The PDA program is for those players who excel at the recreational level and want a more challenging environment with advanced coaching. It is the first step in becoming an SSA Select and for some an SSA Chelsea elite player. Small teams and small-sided games are designed to ensure that every player participates fully in the game, touches the ball frequently, and learns fundamental skills. Coaches follow the mandated player development curriculum and teams practice once a week. After graduating from PDA, players begin Academy at U9.
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DEVELOPMENT. I. ACADEMY. Phase I - Academy
Age: U9 to U11
Learning to Train: 60% - 40% training to competition
Program Description: The SSA Academy program is the transition between recreational or PDA soccer and the select program. The goal is to produce technically proficient and knowledgeable players. Technique is not an objective by itself, but a tool to increase the enjoyment and success of the game. The curriculum for player development reflects the view that the game of soccer is played best when developed as a series of technical combinations between two, three, and sometimes four players, and that true team success turns on individual player performances – 1 ball and 1 player. Player’s must learn to master the ball which is a basic ingredient required to move on to more complex games. Academy players learn fundamentals through repetition. An old Chinese proverb encapsulates learning: -
What I hear I forget,
-
What I see I remember, and
-
What I do, I know. Our Academy players will compete in tournaments both in and out of state.
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DEVELOPMENT. II. PRE-SELECT.
Phase II- Pre-Select
Age: U12
Training to Train: 75% : 25% training to competition
Program Description: During pre-select, young athletes learn how to train while enhancing their technical and tactical skills specific to soccer. Learning how to train includes the ancillary aspects of warm-ups, cool downs, stretching, hydration, recovery, regeneration, and mental preparation. During competition players will want to win. However, the major focus for the coach is on player development in practice. While competition is invaluable, players who put too much emphasis on competition are in danger of burnout. Players who miss this phase of development may never reach their full potential. Our pre-select teams will compete in tournaments both in and out of state to gain experience through various competition levels and styles of play.
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DEVELOPMENT. III. SELECT. Phase III - Select
Age: U13 - U19
Training to Compete: 50% - 50% training to competition
Program Description: When players enter select, the ratio of competition to training reverts back to a 50-50 balance. The training component focuses on tactical and fitness improvements while providing competitive experiences. Players who are now proficient at performing basic skills learn to perform these skills under increased pressure both in training and games. A move toward individualized programs can begin in the key areas of fitness, recovery, psychology, technique, and understanding roles and responsibilities. Select players should strive to be promoted to the Chelsea elite program. SSA’s select players excel locally and nationally, while representing the Georgia soccer community in programs such as the Olympic Development Program, National and Regional Premier League. Select players participate in a tryout process and are offered positions on teams based on ability. Select teams will compete in tournaments both in and out of state to gain experience through various competition levels and styles of play.
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DEVELOPMENT. IV. ELITE. Phase IV - Elite
Age: U13 - U18
Training to Win: 80% : 20% training to competition
Program Description: At the pinnacle of the SSA pyramid, is the Chelsea elite player. Our development program is designed to prepare players to compete on the top SSA team within their age group. Teams are formed for girls and boys U13 to U19 by connecting the top players and coaches across all SSA locations within the state. These teams will compete in result-oriented leagues such as National Premier League (NPL), Regional Premier League (RPL), Atlantic Soccer League (ASL), United Soccer League (USL), and US Youth soccer Classic I and Athena A. The club will have a profile of each elite player covering their technical skills, tactical understanding, physical, and mental abilities. There is now a shift to the optimization of performance through analysis, feedback, and practice. Therefore, due to the increased level of performance expectations, regular breaks will be inserted to help prevent both mental and physical burn out. Each SSA club will only have one Chelsea elite team within an age group and gender. The elite team will be formed using a tryout process across locations. Select teams will compete in tournaments both in and out of state at the highest level of competition and to showcase players for college recruitment.
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CODE OF CONDUCT. PLAYER. A SSA player is expected to take ownership for the following:
Attending practice faithfully
Being prompt to practice and games
Arriving with appropriate attitude to become a better player
Meeting practice and game uniform policies
Bringing their equipment to practice and games
An SSA player will:
Always play by the rules
Respect officials and accept their decisions without argument
Control their temper. Verbal abuse of officials, bullying players and deliberately distracting or provoking an opponent are not acceptable or permitted behaviors
Work hard for themselves and the team, taking pride in doing their best
Applaud all good plays whether they are made by my team or the opposition
Display modesty in victory and graciousness in defeat
Cooperate with the coach, team mates and opponents
Practice soccer skills and condition on their own to improve areas of weakness
Respect the rights, dignity and worth of all participants
Shake hands and thank the opposition and officials at the end of the game
Leave the bench area clean
An SSA player will not:
Use profane or vulgar language
Use controlled substances unless prescribed by a physician
Leave the field or a session without permission from the coach
Forget that they represent SSA THE SSA WAY | 23
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CODE OF CONDUCT. PARENT. Parents are an integral part of SSA’s support system. Most parents generously give their time to benefit all players. However, some become overly involved in their children’s soccer life to the detriment of his or her development. Setting boundaries for parent involvement will provide players with a positive and constructive environment.
An SSA parent will:
Be encouraging, supportive and affirmative in regard to their child’s play
Avoid pressuring a child about winning or losing
Respect officials and accept their decisions
Encourage their child to play within the rules
Let the coach coach! There can be only one voice of instruction
Volunteer to help the club
Uphold club policy of no alcohol, drugs or tobacco on the premises
Respect the rights, dignity, and worth of all participants
An SSA parent will not:
Engage in dissent directed to an official, the opponent, or coach
Use bad language at an SSA practice, game or other event
Criticize or ridicule a child’s performance after the game
Approach the coach prior to, during or immediately after a game about soccer related issues
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CODE OF CONDUCT. COACH.
SSA coaches are expected to present a professional image at all times keeping in mind that they are a role model and mentor to young players. An SSA coach will:
Respect officials and accept their decisions without argument
Place the emotional and physical well -being of players first
Treat each player with respect; keeping in mind the emotional and physical development of his/her age group
Enforce the SSA code of conduct with players and parents
Promote and provide a safe playing environment for players
Demonstrate fair play and sportsmanship
Show respect for other team players, and coaches
Recruit players within the state Association guidelines
Remain updated on the rules of the sport and teach those to players
Coordinate substitute coaches for practices and games in the event a conflict cannot be resolved. The team will never be left unsupervised
Work hard to help the team reach its full potential
An SSA coach will also perform head coaching responsibilities outlined in team organization guidelines, practice, and game expectation guidelines.
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GUIDELINES. TRY OUTS. SSA teams will be selected during annual tryouts using the following process:
1. Elite teams will be selected on the second night 2. Other teams will be selected on the third night 3. All select players will be contacted by the coach and advised of their status 4. Any player being released from a team will be notified by their current coach prior to receiving contact from another coach 5. Academy players may be notified of their acceptance via email 6. Players will be contacted at the fields or by phone. Each player will be contacted personally and given the opportunity for an open discussion with the coach 7. All players will be contacted within 48 hours after completion of tryouts
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GUIDELINES. TRYOUTS.
Annual tryout sessions will be publicized in conformance with GSSA rules. The tryout sessions will be divided by age group, and will consist of drills, exercises, and scrimmages to evaluate a player’s ability. SSA coaches will evaluate players based on the five qualities listed below. Selection to a team one year does not guarantee a player a place on the same team the following year. Each tryout will consist of technical warm up followed by regulation 11v11, 8v8, or 6v6 games, depending on the age group.
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GUIDELINES. TEAM TAXONOMY. SSA has developed taxonomy of team names based on level of play, location, age and gender. All SSA teams will follow this structure.
Description Elite
Premier
Top SSA team in age group
SSA Chelsea (YR Gender) Elite
SPL, RPL, Classic I or Athena A
E.g., SSA Chelsea 99B Elite
Classic I, Athena A or higher
SSA Chelsea (YR Gender) Premier (Location) (#)
Assigned to a SSA location May have more than one at location Classic II, Athena B and below
Select
Academy
Assigned to a SSA location U9 through U11 with 4 levels of ability Assigned to an SSA location
Team Name
Roman numerals when more than one E.g., SSA Chelsea 99B Premier Black I
SSA Chelsea (YR Gender) Select (Location) (#) E.g., SSA Chelsea 99B Select Blue II SSA Chelsea (YR Gender) (Location) (Level) E.g., SSA Chelsea 03G White Predator SSA Chelsea (Affiliate Name)
SSA affiliate team
Affiliate
May follow the same or similar taxonomy as above
Location Reference
Academy Levels
SSA Central = Blue
Predator
SSA North = Black
Mundial
SSA South & West = White
Copa
SSA Roswell = Green
Samba
SSA Northside = Orange
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GUIDELINES. TEAM ORGANIZATION. Head Coach: Designated for each team and is responsible for the development, overall management, and discipline of the team. Responsibilities include:
Establishing team policies and implementing the SSA coaching philosophy
Selecting players based on the tryout results
Selecting and working with the Team manager
Setting the team schedule (e.g., practice, games, tournaments)
Establishing and implementation of training techniques developed by the doc
Determining team tactics, formation, player positions and playing time
Conducting player evaluations and communicating player progress
Maintaining a basic knowledge of first aid treatment for minor sports related injuries
Team Manager. Handles the administrative aspects of team business, and are generally the first points of contact for off-the-field issues. Responsibilities include:
Communicating between the coaching staff and the team
Maintaining team documentation (e.g. roster, contact list, player and coach passes, medical releases, game schedule, team website etc.)
Creating team budget, collecting fees and paying expenses
Completing tournament and other applications
Arrange team and coach travel
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GUIDELINES. PRACTICE & GAMES. Practices are generally twice a week. Players who strive to reach their full potential will attend practices with the mindset of wanting to leave a better player. Attendance and commitment level are major factors in player placement. Players that miss practice or fail to make up a session will jeopardize playing time and/or their place on the team. Players:
Players must arrive at the field ten minutes prior to practice time
Players must practice in the SSA practice uniform
Players must wear shin-guards
If practice is missed, the player should arrange to attend another team’s session
If a player must miss, arrive late or leave early, the coach or TM must be notified
Players are allowed to practice with other teams in the club with coach permission
Parents:
Parents are encouraged to observe practice from the perimeter
Parents should not coach players at any time during practice. players need to remain focused and too many voices providing instruction is a distraction
If a parent wants to meet with the coach they must make an appointment in advance
Coaches:
Coaches are expected to have practice sessions planned prior to arriving at the field
Coaches should not be on their cell phone during practice unless it is an emergency
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GUIDELINES. PLAYING TIME. Georgia soccer Youth rules require that players must play a minimum of half a match provided they meet practice participation requirements set by their club. These rules pertain to Georgia league games and are not a requirement for tournaments including state cup. The coach will determine playing time for each player. This is a complex process involving many considerations including: 1.
Player’s physical state of development (balance, strength, muscular control, etc.)
2.
Physical endurance
3.
Mental acuity
4.
The nature of the opposition
5.
The speed of the game
6.
Emotional state
7.
Technical ability, and
8.
Other factors of the game.
Any parent with questions regarding their player’s development as it relates to playing time, positions of play, individual player progress, or any other matter related to the playing of a game, should schedule time to consult with the coach 24 hours after a game contingent on the coach’s availability. When asked, the coach will provide clarification to the parent and suggest ways the player and the parent can help change or correct the situation.
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GAME GUIDELINES. PLAYER EXPECTATIONS. Soccer is a demanding sport. Commitment to game preparation is essential for players to do their best as well as to avoid injury.
Follow guidelines for hydration and pre-game nutrition(see appendix iii)
Arrive at field adhering to pre-game uniform guidelines
Players must arrive promptly, or playing time will be effected. Players will not start if late to warm-ups. obvious exceptions will be considered by the coach Academy & Pre-Select
Select & Elite
Arrive 30 minutes before kick-off
Warm up 25 minutes before kick off
Arrive 45 minutes before kick-off
Warm up 35 minutes before kick-off
Age groups will have their own unique pre-game warm-up routine
At all levels, captains will be appointed on a game by game basis as all players need the opportunity to develop leadership skills
Players will respect their teammates, coach and officials at all times
Post-game, players will complete a 10 minute cool down
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GAME GUIDELINES. COACH & PARENT EXPECTATIONS. Coaches. Coaches are role models and mentors to youth players. They are expected to represent a professional image at all times. Coaches will:
Show respect for officials, opponents and parents
Hold players accountable for performance
Correct mistakes in a constructive and positive manner
Allow players to make decisions rather than micro manage
Arrive to games in time for warm-ups. Consideration will be made for conflicts
Parents. Parents must remember they are representing SSA at all club events and games. Enthusiasm for the game is appreciated. However, emotional involvement can be counterproductive to a player’s development and to the game itself parents will:
Show respect for officials, coaches, players and other parents
Refrain from coaching on the sidelines, and instead just enjoy watching the game
Remain on the spectators’ side of the field unless summand by coach
Be encouraging, supportive and positive in regard to their child’s play
Wait a minimum of 24 hours post-game to ask the coach questions
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WEATHER GUIDELINES. INCLEMENT WEATHER. Georgia Soccer weather guidelines encourage all affiliates to review local hazardous weather plans including, but not limited to, knowing what to do when a Tornado Warning is issued, as well as how to respond to lightning. Practice Sessions If weather looks questionable for practice check the SSA website after 3pm to check field status. If your practice is an early practice check your email or text messages from your coach or team manager. If no communication has been made, assume practice is on as scheduled. Games Games will be played unless authorities have closed the fields. Games are played in the rain! If you have not heard from your coach or team manager, please show up at the game to ensure that your team does not forfeit. Tornado If outdoor warning sirens are heard, all activity will be suspended and the fields cleared. Everyone should immediately go to the safest location. In a building, go to the lowest level and keep away from walls and glass. If no safe building is available, locate a ditch or depression for people to lie down in. Lightning Outdoors is the most dangerous place to be during a lightning storm. When lightning is seen or thunder heard, quickly move indoors or into a hard-topped vehicle, and remain until well after the lightning storm ends. Stay away from trees. If you are close enough to hear thunder, you are close enough to be struck by lightning! Always Be at the lowest point. Lightning hits the tallest object. Don’t be the second tallest object during a lightning storm! Crouch down if you are in an exposed area.
See USYSA lightening safety outdoor procedures. 34 | THE SSA WAY
GUIDELINES. PLAYER EVALUATIONS. Academy and Pre-Select: Academy and pre-select players can expect written evaluations from the coach at least once a year at the completion of the fall season. The coach will complete a player evaluation form provided by the club that focuses on technical, tactical, and match performance as well as physical strengths and weaknesses. Select: Select players can expect face-to-face evaluations with their coach at least once a year at the completion of the fall season. Prior to the meeting, the coach will complete a player evaluation form provided by the club that focuses on technical, tactical, and match performance as well as physical strengths and weaknesses. During these meeting the coach will highlight strengths, areas of improvement, and encourage interaction from the player. Parents may attend the meetings. However, the discussion is between the player and the coach. Parents will be provided the opportunity at the end to ask questions or provide comments.
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GUIDELINES. TOURNAMENTS.
Tournament play is important to the development of a team. Tournaments generally occur before or after the regular league season. The SAA doc will publish, to the extent possible, a list of approved tournaments by considering the age of the team, level of competition, and location. All SSA players at the U9 Academy level and above are expected to participate in the tournaments selected for their team. This means that all players will share in team tournament expenses unless they are injured. Expenses generally include a registration fee for the team and travel expenses for the coach. Guest players from other teams within SSA or from outside clubs can be invited to play at the discretion of the coach. The Georgia state cup Tournament is played at the end of the spring season for the select u13 through U19 age groups. The SSA teams participating will generally be the Elite and some Premier teams. The winners of state cup advance to competition at the regional level against other state champions that takes place in mid-June. The results of state cup generally determine the level at which the team plays the following fall season. it is therefore common that coaches will have a different philosophy on game time for players during this tournament to ensure a positive placement for the team in the fall. Parents should review the approved tournament list at the start of the season and plan their child’s schedule to allow them to be available to participate.
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Hint: Load SincSports app on your iPhone or Android to access team schedules, field information, and standings. Go to: http://www.sincsports.com/mobile.aspx
GUIDELINES. TEAM TRAVEL. In order to maximize the performance of the players and ensure that all players are in a safe
environment, the following guidelines will be followed when teams travel.
SSA strongly encourages players to travel together as a team at u14 and above
Players and their parents should read and sign the SSA Team Travel contract
All chaperones must have completed the appropriate background check
When flying, players should wear their black SSA logo shirt and khaki pants or shorts. SSA warm-ups are also acceptable. All players should be in like clothes.
Teams will travel together from the hotel to the fields and back
Using the swimming pool, Jacuzzi, exercise equipment etc. must only be done with the permission of the coach and chaperones
Players must never leave the hotel without a coach or chaperone
Players must follow the itinerary and curfew precisely
Players U9 – U13, have the option of staying with their own parents when traveling
Players u14 and up must room together if required by the coach
Players may not run in hotel, play soccer in the hallways, or walk barefoot or shirtless
if multiple teams are at the same hotel, casual association is allowed in public areas, but absolutely no player will enter a room of a player on another team
If a conference is necessary between the coach and an individual player, it must be done in the lobby of the hotel or in the presence of another adult (i.e. team manager, chaperone, parent of player
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GUIDELINES. TEAM TRAVEL NUTRITION. In order to maximize the performance of the players and ensure that all players are in a safe environment, the following guidelines will be followed when teams travel.
Coaches will instruct players on the importance of good nutrition
Players will be required to attend all scheduled meals
Teams are responsible for following the SSA nutritional guidelines (appendix iii)
Coaches and chaperones are responsible for availability of food/fluids for team including meals, snacks, sports drinks, water and ice
No sodas or carbonated drinks are allowed prior to and during the tournament
Breakfast will be eaten daily to provide players with “fuel in their tanks”
Pre-game meal will be planned 2-4 hours prior to the beginning of each game
Post-game snacks will be made available to each player at the end of the match on the field or in transit back to hotel
Players must hydrate at all times during the tournament. urine color should appear clear upon waking in the morning, before the game and before going to bed
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GUIDELINES. UNIFORMS. 1. Whenever a player wears the SSA uniform they are representing the club. The SSA uniform should be worn properly and with pride following these guidelines. 2. The home uniform is blue jersey, blue shorts, and blue socks. if there is a color conflict players will change to their white jersey and white socks 3. The away uniform is the white jersey, white shorts, and white socks. The SSA blue uniform can be worn for an away game if the colors do not conflict with home team 4. Warm up and game jerseys will always be tucked into shorts (goalkeepers are an exception). compression undershirts and under-pants (i.e. sliding pants) must be the same color as the uniform jersey and shorts 5. Players will arrive at the game wearing the warm-up shirt, game shorts and socks. Prior to kick off, players will change to their game jersey 6. Players must have both game uniform sets as well as their warm- up shirt, shin guards and cleats at every match 7. Leave rings, watches, earrings, other jewelry and hairpins (except for elastic bands) at home or in player’s soccer bag 8. During cold weather, the team’s warm up uniform must be the same for all players. Teams may purchase SSA jacket and pants or SSA sweatshirts 9. After the game, players must change from their game jersey to their warm- up shirt. being shirtless or wearing only a sports bra is not allowed
SSA Elite teams may wear the Chelsea replica uniforms rather than the Adidas Estro. Requests to purchase the replica must be sent to the DOC for approval.
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GUIDELINES. UNIFORMS REQUIRED. Players will order uniforms from EUROSPORT. Once the team has been finalized and player numbers submitted to the Team Manager, the player will receive an email from soccer.com to place their uniform order.
There will be new uniforms for 2014 -2015 season. Pictures and pricing will be posted when available to order. Game Uniforms:
Estro 12 Jersey, match shorts and socks. 2013 price $105 to $115 for complete uniform. Practice Uniforms:
Logo T shirt, striker royal blue shorts and black socks. 40 | THE SSA WAY
GUIDELINES. UNIFORMS- CHELSEA REPLICA KIT. SSA teams playing in the premier league may purchase one or both of the Chelsea replica uniforms. Classic I and Athena A teams may also request to wear the replica uniform by contacting the director of coaching for approval.
Chelsea Home Replica
Chelsea Away Replica
2014 - 2015
2014 - 2015
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GUIDELINES. CLUB FEES. The Board of Directors establishes an operating budget for each seasonal year (August 1 – May 31). Team fees are determined as part of the budget process and published prior to tryouts. Team promotions and relegations: The fee for a season is based on a team’s placement at the start of a season (e.g., Classic I, Athena A). Fees for the seasonal year will not change even if the team is promoted or relegated. Fees will be updated the following seasonal year based on team placement. Injury: Players who are injured and are not able to participate in training or games for 80% of the season or more can qualify for a pro-rated fee refund, depending upon the injury and the nature of how the injury occurred. The coach and team manager must be informed immediately and a request made to the DOC in writing. A doctor’s excuse must be received for the reported injury. The injury time is determined using the date that the injury is reported and the date that the player is released by the doctor and/or parent to begin training. The injury exception refund, if granted by the DOC, shall be paid at the end of the season. Relocation: Players who move from the area during the season and request a release are entitled to a pro-rated fee refund. The move must be at least 250 miles from the residence noted at time of registration. The refund shall be paid within 1 month of the player release.
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GUIDELINES. TEAM FUNDRAISING. Individual teams may explore fundraising possibilities that will help defray the cost of soccer related expenses such as club dues, uniforms, tournament, and travel expenses. Approved team fundraising activities include:
Car wash
Garage sale
Bake sale
Spirit night at local restaurant or business
ESPN magazine subscription sales
Lakewood concession stand
Restaurant discount cards (e.g., Brewster’s, Papa Johns)
If a team would like to conduct a fundraising activity not on the approved list, the team must obtain written approval from the Executive Director.
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GUIDELINES. PRIVATE TRAINING. Private soccer training with an SSA Accredited Coach is available for all SSA players interested in working one-on-one or in a small group setting. The benefits of private soccer training include:
Independent assessment of a player’s strengths and weaknesses
Personalized training plan designed for rapid improvement
Individual instruction in specific areas of the game to maximize potential
Conditioning to improve athleticism and raise overall level of play
Flexible scheduling based on player and coach availability
Training regimens focusing on: improving speed, agility and quickness, dribbling, shooting; passing, goal-keeping, control, and running with the ball
The Director of Coaching will advise parents and players on which SSA coach to use for training. Coaches may not provide private training to players on their existing team during the fall or spring season. For private soccer training: contact Director of Coaching: Simon Davey at sdavey@ssaelite.com For private goalkeeper training: contact the Director of Goalkeeping: Kelham O Hanlon at kgohanlon@ssaelite.com
Prices are available on request.
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The I. Appendix SSA Way. The SSA Way. Southern Soccer Academy
Guiding principles
SSA Sports Science Program
Southern Soccer Academy Guiding principles
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THE MOST EXCITING PHRASE TO HEAR IN SCIENCE, THE ONE THAT HERALDS NEW DISCOVERIES, IS NOT “EUREKA!” (“I FOUND IT!”) BUT RATHER, “HMM…THAT’S FUNNY…” Isaac Asimov
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APPENDIX I. SPORTS SCIENCE. TABLE OF CONTENTS.
Contents
48 DYNAMIC FLEXIBILITY WARM-UPS 50 OFF SEASON MAINTENANCE TRAINING 55 FITNESS TESTING 57 HYDRATION ISSUES IN SOCCER 63 NUTRITION
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APPENDIX I. SPORTS SCIENCE. DYNAMIC FLEXIBILITY WARM-UPS Static stretching and warming up is not the same thing. Warming up for soccer must include activities that raise the total body temperature, as well as the temperature of the muscles, in order to prepare the body for a game or training session.
The warm up must increase body temperature by one or two degrees Celsius
The increase in temperature makes more oxygen available to working muscles, leading to an increase in range of movement in muscles, joints, and tendons Muscles reach working temperatures after 10–15-minutes in warm surroundings or wearing
warm up clothing The feeling of being totally warm occurs after 30-40 minutes when the whole body has reached
work temperature
The warm-up should last at least 15 minutes
Always insist that players warm up in training suits, particularly in cold weather Remember:
Increase in flexibility can lead to a reduced risk of injury!!
Static stretching up to an hour before a game / training can DECREASE muscle eccentric strength!!
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APPENDIX I. SPORTS SCIENCE. DYNAMIC FLEXIBILITY WARM-UPS. A good warm-up session should be divided into three parts to thoroughly prepare a player for the demands of a game.
First five minutes should be aerobic activity using the large muscles (i.e., jogging, running, jumping, skipping) to raise core temperature and get the blood flowing.
Dynamic flexibility exercises should follow in the form of function-based footballspecific exercises to prepare the body for training and competition.
Introduce quick firing of the nervous system using drills with fast arm and leg movement Accompany with a football-specific technique, e.g., a 10-meter sprint preceded by a turn, lateral shuffle, backward shuffle, jump, or volley. This is preparing your players to run fast. REMEMBER: YOUR PLAYERS CANNOT RUN FAST BY TRAINING SLOW
Dynamic Flexibility
Improved Running Techniques
Specific WarmUp
After three minutes of speed work – introduce a ball Players can start to pass the ball randomly in a designated area. Begin passing as a passive exercise , progress to active game speed This should improve anticipation, decision-making, perception and player
reaction speed
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APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. SSA’s maintenance training plan prepares players throughout the winter and summer months for the upcoming fall season by using soccer specific Fartlek training. Fartlek, a Swedish term that means “speed play,” is a form of interval or speed training that can be effective in improving speed and endurance. Use these ten basic rules to carry out the maintenance program successfully and to reduce the risk of injury.
1. Always warm-up thoroughly before starting an exercise 2. Have plenty of fluids available – dehydration leads to fatigue and injury 3. Eat sensibly and correctly before training and allow plenty of time for digestion 4. If an injury is suspected, do not train and instead seek medical (trainer) advice 5. Avoid drinking alcohol during the months of maintenance training 6. On active recovery days (swimming/cycling) perform the exercise at a moderate pace, not maximal 7. On rest days, eat and drink correctly and rest the body properly 8. Perform fartlek sessions on grass surface to lessen the occurrence of impact injury 9. Follow the maintenance plan and don’t do any extra training (maintenance training is designed to maintain fitness not to be exhaustive) 10. Train in groups, not alone, in order to increase player motivation and to have help in monitoring the set time periods of the fartlek sessions
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APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. Week 1
Fartlek Plan A
Day
Training
Monday
Plan A 4 x 20 sit-ups 4 x 20 press-ups
Run hard (3/4 pace) 45 seconds
Tuesday
Rest / recuperation
Jog 60 seconds
Wednesday
Plan A 4 x 20 sit-ups 4 x 20 press-ups
Thursday
Active recovery: 1 hr low intensity (e.g., swimming)
Friday
Plan A 4 x 20 sit-ups 4 x 20 press-ups
Saturday
Active recovery: 1 hr low intensity (e.g., swimming)
Sunday
Rest / recuperation
Warm-up, steady jogging 10 minutes Jog 60 seconds
Sprint 20 seconds Jog 45 seconds Run backwards 45 seconds Run hard (3/4 pace) 45 seconds Walk 30 seconds Sprint 20 seconds Walk 60 seconds Repeat 4 times Cool-down (steady pace) -10 minutes
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APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. Week 2
Fartlek Plan B
Day Monday
Plan B 4 x 20 sit-ups 4 x 20 press-ups
Tuesday
Active recovery: 1 hr low intensity (e.g., swimming)
Wednesday
Plan B 4 x 20 sit-ups 4 x 20 press-ups
Thursday
Active recovery: 1 hr low intensity (e.g., swimming)
Friday
Plan B 4 x 20 sit-ups 4 x 20 press-ups
Repeat 4 times
Saturday
Rest / recuperation
Cool-down (steady pace) 10 minutes
Sunday
Rest / recuperation
Warm-up, steady jogging 10 minutes Jog 75 seconds Run hard (3/4 pace) 60 seconds Jog 75 seconds Sprint 20 seconds Jog 75 seconds Run hard (3/4 pace) 60 seconds Walk 45 seconds Run backwards 45 seconds Sprint 20 seconds Walk 60 seconds Sprint 20 seconds Walk 45 seconds
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Training
APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. Week 3
Fartlek Plan C • Warm-up, steady jogging 10 minutes
Day Monday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Tuesday
Active recovery: 1 hr low intensity (e.g., swimming)
Wednesday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Thursday
Rest / recuperation
Friday
Active recovery: 1 hr low intensity (e.g., cycling)
Saturday
Plan C 5 x 20 sit-ups 5 x 20 press-ups
Sunday
Rest / recuperation
• Jog 70 seconds • Run hard (3/4 pace) 60 seconds • Jog 70 seconds • Sprint 20 seconds • Jog 70 seconds • Run backwards 65 seconds • Sprint 20 seconds • Walk 60 seconds • Run hard (3/4 pace) 60 seconds • Sprint 20 seconds • Walk 60 seconds • Repeat 5 times • Cool-down (steady pace) 10 minutes
Training
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APPENDIX I. SPORTS SCIENCE. MAINTENANCE TRAINING. Week 4
Fartlek Plan D • Warm-up, steady jogging 10 minutes
Day Monday
Plan D 5 x 20 sit-ups 5 x 20 press-ups
Tuesday
Rest / recuperation
Wednesd ay
Plan D 5 x 20 sit-ups 5 x 20 press-ups
Thursday
Active recovery: 1 hr low intensity (e.g., swimming)
Friday
Plan D 4 x 20 sit-ups 4 x 20 press-ups
Saturday
Active recovery: 1 hr low intensity (e.g., cycling)
Sunday
Rest / recuperation
• Jog 80 seconds • Run hard (3/4 pace) 65 seconds • Jog 80 seconds • Sprint 25 seconds • Jog 60 seconds • Walk 50 seconds • Run backwards 60 seconds • Sprint 25 seconds • Walk 50 seconds • Run hard (3/4 pace) 45 seconds • Sprint 20 seconds • Walk 40 seconds • Repeat 6 times • Cool-down (steady pace) 10 minutes
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Training
APPENDIX I. SPORTS SCIENCE. FITNESS TESTING. 20m Multi-Stage Fitness Test: A commonly used maximal running aerobic fitness test. It is also known as the shuttle run, pacer, beep or bleep test among others. Equipment Required: flat non-slip surface, cones, 20 meter measuring tape, bleep test cd, cd player, and recording sheets. Procedure: Continuous running between two lines 20m apart in time to recorded beeps. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. Scoring: The athlete’s score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped).
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APPENDIX I. SPORTS SCIENCE. FITNESS TESTING. Illinois Agility test: A commonly used test to monitor the development of an athletes running agility. Equipment required: Flat non-slip surface, cones, stopwatch, and tape measure Procedure: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the ‘Go’ command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
Agility Run Ratings (seconds) Rating
Males
Females
Excellent
< 15.2
< 17.0
Good
16.1-15.2
17.9-17.0
Average
18.1-16.2
21.7-18.0
Fair
18.3-18.2
23.0-21.8
Poor
> 18.3
> 23.0
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APPENDIX I. SPORTS SCIENCE. HYDRATION. Water is essential for life
All of the body’s biochemical reactions require water
The body looses water in many different ways (sweating, respiration, urinating)
A decrease in body water leads to an increase in body (core) temperature
The facts on dehydration
Dehydration is the loss of body water
Dehydration is a major factor contributing to fatigue in soccer activity
Dehydration increases cardiovascular (heart) strain
Dehydration increases thermal strain on the body
Dehydration has a negative impact on mental functioning (90% of the brain is water)
Severe dehydration can lead to heat stroke and even death!!
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APPENDIX I. SPORTS SCIENCE. HYDRATION. The color of urine is a good indicator of fluid levels in the body. If the body is dehydrated, the amount of water in the urine is reduced and the color becomes a stronger yellow color. To monitor urine color, we use what is known as a “urine chart”. These charts should be situated in changing rooms to enable players to check their hydration levels.
If your urine matches the colors numbered 1, 2, or 3 you are hydrated
If your urine matches the colors numbered 4 to 8 then you are dehydrated and need to drink more fluid
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APPENDIX I. SPORTS SCIENCE. HYDRATION. Players must ensure they are fully hydrated before training / matches. The amount of fluid to drink depends on the individuals’ needs and environmental conditions.
The Aim of Fluid Intake
To begin training / match well-hydrated,
To maintain good hydration throughout, and
To rehydrate adequately in the recovery process.
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APPENDIX I. SPORTS SCIENCE. HYDRATION. Thirst is not a good indicator of dehydration. Waiting to feel thirsty before starting to drink is too late, you will already be dehydrated!!
Benefits of Using a Personal Drink Bottle
Monitor how much you drink
Ensure personal hygiene
Select your own beverage
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APPENDIX I. SPORTS SCIENCE. HYDRATION.
Before training / match
Consume 500 – 600 ml (16 – 20 oz.) of fluid 2 to 3 hours before training
Follow with 200 – 300 ml (7 – 10 oz.) of fluid 10 to 20 minutes before training
drink 500 ml (16 oz.) immediately before the match
During training / match
Drink small amounts of fluid frequently
it is optimal to drink between 100 - 300 ml (4 – 10 oz.) every 10 to 15 minutes
Aim to drink 500 ml (16 oz.) at half-time
After training / match
Correct fluid losses by drinking one and a half times the sweat loss – use the “urine chart” to monitor fluid levels
Take fluid immediately after training or the match
remind players that thirst is a poor indicator of the degree of dehydration
Isotonic sports drinks for the football player contain the correct quantities of carbohydrates (energy) and electrolytes. Take instead of plain water to aid recovery
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APPENDIX I. SPORTS SCIENCE. HYDRATION. In Summary:
Players should be encouraged to regularly check fluid levels
Players should not just drink when thirsty
Drink small amounts of fluid frequently
Monitor fluid intake by using a sports drink water bottle
Young players MUST be educated about the IMPORTANCE of fluids
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APPENDIX I. SPORTS SCIENCE. NUTRITION. The margin between victory and defeat is often small. Attention to detail such as a well-rounded, nutrient-dense diet can make a vital difference. For athletes, the foods they eat are essential fuel for their training regimen and competitive schedule. Therefore, players need to be aware of their personal nutritional goals and monitor the quantity and quality of their daily intake to maximize performance. Too much food and body fat increases. Too little and performance falls, injuries occur and illness results.
Key Nutritional Guidelines
Eat a balanced diet Eat fresh foods whenever possible; minimize processed or refined foods Eat a variety of foods Eat in moderation and sideline the sugar
Limit fats, oils, and sweets
2-4 servings / day of diary
3-5 servings / day of vegetables
2-3 servings / day of protein
2-4 servings / day of fruit
6-11 servings / day of whole grains
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APPENDIX I. SPORTS SCIENCE. NUTRITION. A well-chosen diet following a timeline offers many benefits to athletes:
Increases stamina to last the whole practice / game
Consistency in achieving high level of performance game after game
Increases mental focus to play strategically
Enhanced recovery within and between workouts and events
Achievement and maintenance of an ideal body weight
Reduced risk of injury and illness
Carbohydrates: supply the main fuel and energy source to the body. A soccer player need loads of carbohydrates to give their muscles and brain the fuels needed for training and competition. Protein: promotes recovery and cell growth (i.e. muscles) after training and games. Fat: Transports a variety of nutrients e.g., vitamin A and d. fats are a slow secondary energy source and should be limited to no more than 15% of a player’s diet. Fluid: should be consumed before, during and after every soccer event. See section on hydration. Cynthia Lair, author of “Feeding the Young Athlete”.
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APPENDIX I. SPORTS SCIENCE. NUTRITION.
Never come to a practice, scrimmage, or game without “fuel in your tank”. The pre-game meal is essential for providing an athlete the energy needed to play at their full potential. Pre-game meal: should be eaten 2 to 4 hours prior to activity. Eating too close to game time causes food to remain undigested and does not allow time for the transformation into energy for the muscles to use. The first muscle impacted is the brain, reducing concentration, making quick decision making impossible, and leading to poor performance and potential for injury. Portions: 45% whole grains; 35% vegetables and fruits; 15% protein; and 5% fats. Halftime snack: Young players often can’t consume enough pre-game food to provide energy for the duration of a game. Easily digested snacks eaten during the game and halftime can help them maintain energy levels. Post-game snack: eat a healthy carbohydrate snack and beverage within 30 minutes after the game or practice has finished. During this time muscles will convert carbohydrates to glycogen up to three times faster than if a player waits 1 to 2 hours to eat. If the player has a second game that day, have a small snack after the first game followed by a more substantial meal after the second game.
When players pack their sports bags for the game, be sure to include a piece of fruit, trail mix, sports drink or similar snack.
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APPENDIX I. SPORTS SCIENCE. NUTRITION.
There are numerous resources parents and players can use to develop a nutrition timet a b l e to include pre- game, in-game, and post-game options.
This example is from the book “feeding the Young Athlete” by Cynthia Liar and Dr. Scott Murdoch.
For more information, download their presentation prepared for us Youth soccer: http://www.usyouthsoccer.org/ assets/1/15/feedingTheYoungAthlete. pdf
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APPENDIX I. SPORTS SCIENCE. NUTRITION.
Don’t Eat or Drink (24 hours prior) Energy drinks
Pre-Game Meal (2-4 hours prior)
Plenty of water 100 % fruit juice Cereal and low-fat milk, banana Peanut butter & jelly sandwich Yogurt and granola with fruit Pancakes, syrup, and bananas Scrambled eggs and cheese Pasta, vegetables and a little protein
In Game / Halftime Snack Sports drink 10 oz. Fruit with high water content (e.g., orange, banana, grapes, melon) Trail mix Crackers Rice crispy bars
Post-Game Snack (within 30 minutes) Any of the in-game snacks Chocolate milk PB&J sandwich Granola or energy bars Whole grain crackers with cheese Whole grain bagel with cream cheese Smoothie
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