Level Up

How to enhance your fitness, nutrition, and mindset in order to elevate your game ⚽️

Course curriculum

1. Welcome to the course.
  FREE PREVIEW
1. Learning outcomes and introduction on what it takes to be a successful footballer
2. Healthy habits and good nutrition
3. Balance your diet and eat the rainbow
4. Why you should take nutrition seriously.
5. Hard work
6. Self belief
7. Decision making and tactical understanding
1. Learning outcomes and introduction to protein
2. Understanding protein
3. Complete and incomplete protein
4. Good quality protein sources explained
5. Protein requirements and timings
6. Protein quiz
7. High protein omelette
1. Learning outcomes and introduction to carbs
2. Understanding carbohydrates and the glycemic index
3. Simple and complex carbohydrate choices
4. Refined and unrefined carbohydrates
5. Make good choices and avoid sugar crashes
6. Carbohydrates for performance and recovery
7. Carb loading for optimal performance
8. Carb quiz
1. Learning outcomes and introduction to fats
2. Understanding fats
3. Omega 3s, 6s and 9s
4. Short video on fats
5. Fats quiz
1. Learning outcomes and introduction to fibre, vitamins and minerals
2. Why vitamins and minerals are crucial for footballers
3. Understanding Micronutrients (vitamins and minerals)
4. The gut microbiome
5. Smoothie recipe
1. Learning outcomes for reading food labels
2. Reading food labels
1. Learning outcomes and introduction to pre-match nutrition
2. Timing of breakfast and pre-match
3. BREAKFAST - Scrambled eggs, smashed avocado, and vine tomatoes on sourdough toast
4. BREAKFAST - Healthy French Toast
5. BREAKFAST - Apple crumble overnight oats
6. PRE-MATCH - Chocolate Orange Porridge
7. PRE-MATCH - Pan fried chicken breast served with easy pesto pasta, and vine tomatoes
8. PRE -MATCH - Healthy pancakes
9. Hydration protocol in the build-up to a game
10. Electrolyte balance
11. Fuelling 1-2 hours prior to kick-off
12. Quick quiz
1. Learning outcomes and introduction to my perfect match day routine
2. The importance of a good match-day routine
3. Beetroot for performance
4. The perfect routine for an 11am kick-off
5. The perfect routine for a 3pm kick-off
6. The perfect routine for a 7:45pm kick-off
7. Tips for away matches
8. Match day dynamic stretching, band work, and foam rolling
1. Learning outcomes for half time fuelling
2. Half time fuelling
3. Sport drinks, energy drinks, and energy gels discussed.
1. Learning outcomes and introduction to post-match nutrition
2. The golden 30 minute window
3. The golden window chicken wrap - perfect for prepping in advance to eat after a game.
4. Hydration after a game
5. Post-Match meal (the 2 hour window)
6. Post-Match - Chicken Stir-fry
7. Post-Match - Teriyaki Salmon served with wholegrain rice, sweet potato, stem broccoli, and vine tomatoes
8. Post-Match - Simple chickpea and halloumi curry
9. Quiz on post-match
1. Learning outcomes and introduction to healthy snack choices
  FREE PREVIEW
2. Sustained energy and balancing your snacks
3. The importance of snacking for recovery and performance
4. Rice cake chocolate cups
5. Healthy banana bread
1. After school nutrition before training
2. Lunch box ideas
3. Post training food
1. Learning outcomes and introduction to recovery and injury prevention
2. Sleep routine
3. Yoga and mobility
4. Yoga and mobility session
5. Ice baths and hot baths
6. Rest day routine
7. Food and drinks to help reduce the risk of injury and aid recovery
8. Three drinks for health, recovery and performance
9. Strength and conditioning
10. Supplementation.
11. Ginger, lemon, turmeric, and black pepper shots
12. Sea bass served on a bed on quinoa with a mango and avocado salsa - Great recovery meal
1. Learning outcomes and introduction to S.M.A.R.T goals
2. Long, Medium and short term goals
3. How to set goals
4. Why Footballers should set goals
1. Vision boards and affirmations explained
2. What is a vision board?
3. How to create a vision board.
4. Where to keep your vision board and how to use it.
5. Visualisation
6. Affirmations
7. Module homework
1. Learning outcomes and introduction to attitude
2. What does a good attitude look like?
3. How to respond when you're out of the team
4. Attitude when injured
5. Respect
6. Reputation is everything
7. Accountability
1. Learning outcomes and introduction to mindset
2. Fixed vs Growth mindset
3. Emotional control
4. Dealing with set-backs
1. Understanding what it means to be commited
1. Time to "Level up"
1. Self assessment form

About this course

£349.00
112 lessons
3 hours of video content

Level Up

Course curriculum

Introduction

What it takes to make it as a successful footballer

Let's talk about protein

Let's talk about carbohydrates

Let's talk about fats

Let's talk about fibre, vitamins and minerals

How to read food labels

Pre-Match nutrition

Perfect match day routine

Half time nutrition

Post match nutrition

Healthy snack choices

Advice for school aged players and parents

Recovery and injury prevention

Goal setting

Vision boards and visualisation

Attitude

Mindset

Commitment

Go be that 1%

Self assessment forms

About this course

Discover your potential, starting today