How you can help! WE NEED YOU! Volunteer opportunities and needs: As you all know the Kennebunk Lacrosse Club is run by parents. And without your involvement the Club will cease to flourish. So there are many ways to help out:
- Become a team parent/administrator – This is an invaluable position for every coach. This position allows the coach to concentrate on teaching the athletes the game so they do not have to worry about carpools, scheduling timers, and coordinating snacks etc. Team parents responsibilities include: handing out and keeping track of the uniforms, scheduling timers and clean up for home games, coordinating post game snacks and drinks, and basically acting as the liason between the coach and the parents on things that are not directly related to coaching. If you are interested in becoming a team parent, please contact your child’s coach or Elaine Akers at
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- Volunteer to coach or help coach – The game of lacrosse is one of the most fun to learn and play. Of course it is challenging also. So we need folks who may already have knowledge of the game and may have coaching experience or at least a strong desire to learn either. Knowledge of the game can be taught and learned, so the most important ingredients for coaching are really passion for teaching, enthusiasm and discipline. The later is important because with out it the first two may get lost in the shuffle! If you are interested in coaching or helping your child’s coach out, please contact Joe Schwartzman at
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- Volunteer to help line and maintain the fields – The Club is responsible for lining and generally taking care of the fields during the season. The fields generally need to be laid out and lined early in April, then relined as need during the season. While the laying out of the fields is for the experienced, lining and relining can certainly be done by anyone – it is really easy – it you can walk in a straight line! And it does not take very long! If you are interested in helping with the fields, please contact Walter Wiewel at 207-985-5502.
Nutrition Hydration: Fluid Consumption - One of the most important things that you can do for your lacrosse player is to be sure that when they go to practices and games, they have sufficient amount of water packed with them. Follow these guidelines for proper hydration. During prolonged lacrosse matches and practices in the heat, body fluids lost as sweat must be replaced as frequently as possible to avoid dehydration and possible thermal injury. Drinking 12 to 20 ounces (1 -2 cups) of fluid 10 - 20 minutes prior to practice or competition is recommended, it is extremely important to maintain the fluid intake by replenishing these fluids during the practice or game. During prolonged exercise at least 8 ounces (1 cup) of fluid should be consumed every 15 - 20 minutes. Food: The best diet for anyone and this goes double for an athlete is a balanced meal consisting of protein, complex carbohydrates and ‘good’ fat. Proteins such as fish, eggs, chicken, lean red meats, dairy and pork are great muscle builders. Complex carbohydrates such as whole grain breads, brown rice, other grains, fruits and vegetables are great energy suppliers. ‘Good’ fats include omega three fatty acids found in many fish, olive oil and some fruits and vegetables like avocadoes help to maintain the body’s immune system and ward off colds and disease. A combination of these foods the night before a game and then a few hours before a game will help your athlete perform to the best of his or her ability. It is also important that an athlete eat regularly- every 3 to 4 hours. This will eliminate any energy lows or highs and help the body to build lean muscle mass while burning fat. Skipping meals and then ‘back-loading’ to make up for it has been shown to actually decrease lean muscle and build fat stores in the body. So the moral of the nutrition story is to eat well balanced small meals throughout the day and drink plenty of water. Suggested Snacks For Post Game: It is also vitally important to recharge the body post game. Nutritionists recommend that a small meal or snack be consumed about a half hour after the completion of a match and certainly no later than an hour and a half. This is especially important during tournaments or round robins when multiple games are played during a day or weekend. By refueling the body with a wholesome snack or small meal (and plenty of water and good liquids), the body will better recharge and repair itself for the next match. Suggested snacks
Suggested foods for away game snacks and dinners NOTE: Half time snacks are discouraged. Hydration is most important at this stage in the game. Snacks such as oranges actually dehydrate the body because of the sugar content.
Post game beverages:
Water
Gatorade (NOT Powerade – too much sugar!)
Low fat chocolate milk (find containers in juice isle) – good protein, liquids
Post game snacks:
Cheese sticks – mozzarella or cheddar
Cottage cheese
Whole grain crackers
Cut up veggies
Cut up fruit
Applesauce
Post game meals:
Sandwiches:
- Whole grain breads
- Peanut butter and jelly
- Turkey
- Chicken
- Cheese
Hard boiled eggs
Cheese sticks
Veggies
Cut up fruit
Applesauce cups
Positive Coaching www.positivecoach.org - Access this great website for tips and tools to be a supportive parent.
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