MAY 2014

A www.PelhamSoccerClub.com

Home of the Red Hawks

PELHAM SOCCER CLUB SEEKS SOCCER PLAYERS OF ALL AGES Pelham Soccer Club (PSC) is a travel soccer program for girls and boys ages 8-16 with U-9 to U16 Divisions. PSC exists to promote the development of youth in our community through participation in athletic competition. Our goal is to provide an environment that encourages social and physical development. We are committed to providing participants with the opportunity to develop athletically and personally in a positive, supportive, and safe environment. PSC encourages and promotes ethical and moral behavior, good sportsmanship, community involvement and good citizenship. PSC is seeking new players and members. We are holding a tryout on May 22nd for our 2014 2015 season. We encourage all soccer players to join us at Elmer G. Raymond Field at 1201 Mammoth Rd from 6:00PM until 8:00PM. Please wear shin guards and bring a ball and water.

PELHAM SOCCER CLUB TO AWARD 2

U13 GIRLS :ABBEY, JILLIAN, ARIA, SYDNEY, TALLIE

SPORTS ANDtext SAFETY TRAINING Delete and place photo here. TIPS FOR YOUNG ATHLETES The warmer weather is drawing kids and teens back outside for fitness and team sports. The sports medicine experts at National University of Health Sciences (NUHS) provide these tips for parents and young athletes on how to get the most out of their fitness and sports activities so that they can avoid injuries and maximize the health benefits of exercise.

SOCCER SCHOLARSHIPS Each year Pelham Soccer Club (PSC) offers 2 scholarships to graduating High School Seniors who previously played soccer for PSC. The scholarship application may be obtained from PSC or from the guidance dept at Pelham High School. The Scholarship deadline is May 12th. Applicants must complete an essay when applying for the scholarship. Submissions must be turned in to the PHS Guidance Dept by the deadline in order to be considered.

Thomas Solecki, DC, DACBSP, a sports medicine expert and chiropractic physician, is a faculty clinician at NUHS' Whole Health Center in Lombard. He is also certified in exercise rehabilitation and exercise performance enhancement and serves as a chiropractic physician for athletic teams at DePaul and Northwestern universities. Continued on Page 3

Pelham Soccer Club | c/o Pelham Park and Recreation Office| 6 Village Green, Pelham, NH 03076 | phone 603-635-1369

MAY/2014

GET TICKETS FROM PELHAM SOCCER CLUB FOR 4TH ANNUAL NHSA NIGHT AT THE REVOLUTION Join Pelham Soccer Club and the many other teams from New Hampshire Soccer Association in cheering on our NE Revolution Men’s Soccer team at Gillette Stadium on June 8th for a discounted ticket price of only $25.00. NH Youth soccer teams will also compete head-tohead on the field of Gillette stadium in the afternoon followed by tailgating and then the match up between the REVS and NY Red Bulls at 5PM. All Pelham Soccer residents and families are welcome to take advantage of this great ticket price (tickets are usually $38.00) and this exciting day. PSC encourages club players and their families to join us in tailgating before the Revs game. Bring your favorite dish and a chair and sit back and enjoy some good company. Purchase your tickets through Pelham Soccer Club Coaches or email us at [email protected]. .

PLAYING SOCCER ON GILLETTE STADIUM FIELDS

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We have a block of tickets and expect to sell them out as we had 120 people attend last year. Please contact your coach or email us as soon as possible to order your tickets.

“Give your soccer player a chance to play soccer on Gillette Stadium field and then take in a night of watching the NE Revolution play the NY Red Bulls.” th

Event takes place in Foxboro on Sunday June 8

GILLETTE STADIUM NHSA DAY

Delete text and place photo here. Pelham Soccer Club | c/o Pelham Park and Recreation Office| 6 Village Green, Pelham, NH 03076 | phone 603-635-1369

MAY/2014

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SPORTS AND SAFETY TRAINING TIPS FOR YOUNG ATHLETES Dr. Solecki has tips for young athletes in junior high school and high school who want to increase their sports performance while avoiding injuries: Tips for sports safety: 

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GUIDELINES FOR DRINKING

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ENOUGH WATER  

Drink at least 64 ozs. (eight 8 oz.) glasses of water/day

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Drink two to three cups of fluids up to two hours before exercise

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During intense and prolonged exercise sessions, or exercising in a hot/humid environment, drink 810 ozs. every 20 minutes.

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After exercise, drink enough fluids to quench your thirst plus extra.

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Warm up with light, progressing to moderate activity at least 5-10 minutes before exercising or participating in sports. You should feel "hot" and have a little sweat going if you are properly warmed up. Cool down and stretch after every workout. Never just walk away from a sport or activity. Hold each stretch for 30 seconds to one minute without bouncing. For safe training, never increase your exercise intensity or the amount of weight lifted by a factor of more than 10% every two weeks. Train specifically for your sport. Each activity uses different muscles and patterns in the body; make sure your body is trained for your sport. Use heart-rate guidelines in training for endurance sports. Certain formulas can be used to help calculate safe heart rates for training children, teens and adults. These ranges can be used to train specifically for longer endurance, short bursts of heavy exercise, etc. Talk to a fitness professional to help you find these ranges. Give your body a break. Always take one to two days off per week to let your muscles heal and your body repair. Cross-train with different activities. Use at least one to two days a week to workout on another activity. This allows your body to repair and helps you gain strength and endurance at the same time. "Additionally," says Dr. Solecki, "your body adapts to an exercise program every four to six weeks. Change exercises or types of workouts every four to six to help improve your performance and also to avoid overuse injuries." Don't use thirst as a guide to drinking. By the time you are thirsty, you are already more than 3% dehydrated. Use Guide to left to drink enough.

Pelham Soccer Club | c/o Pelham Park and Recreation Office| 6 Village Green, Pelham, NH 03076 | phone 603-635-1369

PELHAM SOCCER CLUB Professional, Creative and Fun soccer training combined with competitive games to help every player meet their highest potential.

U16 Boys/Girls Come See Us Play! Upcoming Games at Elmer G. Raymond Fields: 5/17 – 1:00 Girls U13 5/17 – 2:30 Girls U14 5/18 – 1:00 Girls U9 5/18 – 2:30 Boys U9 5/31 – 1:00 Boys U11 5/31 – 2:30 Boys U16 6/1 – 11:30 Boys U13

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www.PelhamSoccerClub.com

6 Village Green | Pelham, NH 03076 phone 603-635-1369 | [email protected]

Calling all Soccer Players! Travel Soccer Tryouts are on Thursday May 22nd At the Elmer G. Raymond Field, 1201 Mammoth Road, Pelham From 6:00PM – 8:00PM (rain or shine) Home of the Red Hawks