News and Announcements
Welcome to the Pennsbury Falcons Girls Soccer Website
Please visit us at our New Website: https://sites.google.com/pennsburysd.org/pennsburygirlssoccer/home
Congratulations to PHSGS on defending their Suburban One League National Division Title for the THIRD consecutive year! Back to Back to Back
On this webpage you will find important updates to our schedule and other information about our program. If you have any questions or concerns, please contact one of the coaches via the email listed below.
Varsity Head Coach Kaitlyn Battiste
PHS East - English
Assistant Coach Kim Voorhees
PHS East - Math
Assistant Coach Bryan Rittler
PHS East - Phys Ed/Special Ed
Assistant Coach Liz Spiker
All coaches can be reached at the team email: firstname.lastname@example.org
Pennsbury Falcons Soccer Team
All games are played at The College of New Jersey on Pennington Road in Ewing. Please bring both a black and a white t-shirt and arrive 30minutes prior to game time.
Remaining games and participants:
Thursday, July 18 at 8:30pm
- Rudd, Riley
Monday, July 22 at 5:30pm.
- Rudd, Cassidy
- Rudd, Riley
Make sure you contact Coach Battiste to sign up for off-season emails: email@example.com
Please complete the Prospective Athlete Profile sheet at the link below:
Off-season opportunities available for current 8th graders (class of 2021):
Indoor Winter Leauge - Wednesday nights (6:30pm-8pm) at PHS West A/Orange/Upstairs gym, beginning January 11. $20/player
Player & Parent Meeting - Monday, June 5 at 5pm at PHS East Library (2nd Floor, above the cafeteria).
Spring Training - exclusive training dates for 8th graders only towards the end of May, beginning of June. Dates and times to be determined at a later date.
TCNJ Summer League - The College of New Jersey hosts a high school summer league at their turf stadium throughout the summer on Monday nights. There is a fee to participate which will be determined based on the number of interested participants.
Parisi Training - will meet twice a week, Tuesdays and Thursdays at the Newtown Athletic Club, throughout the summer to work on a variety of speed and strength training skills.
Mandatory Concussion Education Program: Anyone playing a varsity, JV, or 9th grade sport in the coming fall season should plan to attend this program. Date and Time TBA
Physicals: All students must have a physical dated after June 1, 2017 in order to tryout. Please visit the Athletics website or the Handouts page for the appropriate forms.
Tryouts Begin: Monday, August 14 at 8am. Make sure you bring cleats, guards, running sneakers, and plenty of water.
- Following a demanding training program increases the body's need for energy. Extra meals or nutritious snacks and drinks should be eaten to provide enough fuel during strenuous conditioning periods.
- A soccer player's diet should consist of about 60-65% carbohydrate, 20-25% fat and 10-15% protein.
- Carbohydrates should be predominantly in the form of fresh fruits and whole grains such as whole meal bread, pasta, potatoes and brown rice. Protein should come from lean meats, poultry, fish, beans and nuts.
- Saturated fat intake should be reduced in most cases i.e. full fat milk, cheeses, pastries, cookies, pies, fast food. Fat should not be omitted from the diet. Good fats are found in olive oil, avocados, nuts and seeds.
- Adequate viatmins and mineral intake comes from a well-balanced diet. Supplementation is not need in healthy individuals who eat a wide range of foods that includes plenty of fresh fruit and vegetables.
- The pre-match meal should be eaten at least 3 hours before kick off and should contain complext carbohydrates such as wholemeal bread or pasta, potato or rice. Fruit is a good choice as well.
- In the hour before a game no carbohydrates should be consumed, including carbohydrate drinks (Gatorade, Powerade, etc.). However, 5-10 minutes before kick off, 7-14oz of a suitable sports drink (NOT soda!) can be taken.
- During half time another 10-17oz of a sports drink can be taken. In hot climates try to drink 5-8oz every 20 minutes or so.
- After a match try to consume as much carbohydrate in the first 2 hours as possible. Foods like bananas and sandwiches will help to refuel muscles quickly. High carbohydrate drinks like concentrated fruit juice offer a practical way to replenish carbohydrate stores.
Sample Day's Diet for a Soccer Player in Training
Piece of fruit
Bowl of oatmeal (sweeten with dried fruit or honey)
3-4 slices of whole wheat bread toasted with small amount of butter/olive oil spread, jelly/jam
Glass of fresh fruit juice (not concentrated)
Piece of fresh fruit
Tna or grilled chicken
Bagel, baguette, etc (preferable whole wheat)
Mixed salad with olive oil and lemon juic dressing
Glass fresh fruit juice or low fat milk
Low fat or bran muffin
Bag of nuts and raisins (such as almonds, pecans, hazelnuts, etc.)
Large serving rice or pasta
Grilled fish, chicken, or lean beef
Large mixed vegetable sald with dressing
Small serving of ice cream and strawberries
This is oe sample day only and a wide range of foods should be eaten. Try also to drink 68oz of water each day (fluids as part of a sports drink also count).
See the following for more ideas: http://www.athleterecipes.com/?hop=sportfit
Fall sports begin in August and, therefore, can bring lots of sunshine and heat. Coaches will be monitoring the temperature to keep everyone healthy and safe. However, there will still be fitness testing your endurance and sprint speeds. As a result, you need to make sure you are drinking plenty of water. Please see the tips below to help keep you hydrated while exercising.
- Drink about 17ounces of water 2-3hours before exercise.
- Drink about 8-10oz of water 10-20minutes before exercise.
- Drink about 8-10oz of water every 15min or so during your workout. You may find sipping water throughout your workout works as well.
- After an hour or so of exercise, consider drinking a Gatorade or other sports drink.
- Continue to drink water after the workout to replace fluids.
- **Your pee should be clear!!!