Download - Ralph Allen Presentation
‘What it is like to be a professional athlete, and their experiences of sport at school
Who Am I?
• Keon Richardson, aged 19• Performance player for University of Bath
Futsal Club• Originally from North London• Parents from the Caribbean• Passionate footballer
Experiences of sport at school• Played for three different clubs across five teams.• Played for school team(Greig City Academy) in Year 11, not first choice until end
of the season.• Played for Supreme Athletic FC (Men’s football club from the age of 16), London
Men’s Junior Cup Runners Up, played in Middlesex County Football League Division 1.
• Represented County; London FA U18s and Mens’.• Played against Kent FA U18s, Amateur FA U18s, Sussex FA, Army FA, Royal Navy
FA, Amateur FA (All Mens’)• Played for my sixth form was put in the second team and worked up to the first
team: Blackpool International Cup; top goalscorer for U19s age group, runners up and Glasgow Youth International Football Tournament.
• Missed trial for University of Bath Football Club• Successful trial for University of Bath Futsal Club.
Weekly Training Programme
• Monday – Hydrotherapy 9:30am - 10:00am• Tuesday – Training (Attacking Session) 7:30am – 9am• Wednesday – Individual Gym work• Thursday - Training (Defending Session) 7:30am –
9am• Friday – Training (Technical/Game Scenario) 7:30am
– 9am• Saturday – Rest Day• Sunday – Match (Kick off times vary)
Weekly Lectures
• Monday – One lecture 11:15am – 1:15pm• Tuesday – One lecture 11:15am – 1:15pm• Wednesday – No Lectures• Thursday – Study skills session (optional)
9:15am to 11:15am and One lecture 4:15pm – 6:15pm
• Friday – Two lectures 9:15am – 11:15am and 2:15pm – 4:15pm
Health and fitness• Futsal (Intense 40 mins match, intense 90 mins x 3) = Larges amount of energy required• Energy comes from Carbohydrates (Complex and Simple Carbohydates)• Strict Diet• Fruits – Blueberries, Grapes, Bananas, Pineapples, Mango, Oranges• Vegetables – Broccoli, Yam, Plantain, Carrots, Bell Peppers, Onions, Corn, Spring Onions,
Sweet Potato• Complex Carbohydrates - Weetabix, Yam, Plantain, Rice, Wholegrain Pasta, Wholegrain
Bread• Fish – Tuna (Brain food, growth)• Simple Carbohydrates – Jelly babies, sweets• Protein – Chicken, egg, beef, Mince • Protein Shakes• Chocolate Milshake• Bluberry Youghurt • Milk• Water• Minimal alchocol/beer
Breakfast
• Pre match/training meal• Mixture of complex and simple carbs• Weetabix, Wholegrain Toast with butter
(breakfast 3 hours prior to kick off)• Yoghurt• 30mins to 1 hour prior to game, jelly babies
Post Match• Carbohydrates (energy) and Protein (repairs/grows muscles)• Lucozade Energy (during and after match) – replace electrolytes
lost through sweat. Carbs which replace nutrients/keep hydrated.• Chocolate Milshake – Lots of carbohydrates and protein to repair
body, muscle and restore energy• Blueberry Youghurt – Triples recovery rate after match (also
improves digestion/immune system)• Pineapple – High in Vitamin C, repairs tissues/restores energy.
Heals bruises/pains/swelling• Pasta & Tuna/Rice & Chicken – High in carbohydrates and protein
Future Aspirations