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This app isn't connected to its database yet. Open config.js and paste in your Supabase project URL and key, as shown in the setup guide.
You're signed up as . Once your coach approves you, your Player Hub opens here.
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Players who sign up appear here. Approve the ones from your club and remove anyone you don't recognise.
Tap Edit to fill in your details, and tap your photo at the top to add a profile picture. Your coach sees everything you write here.
Each time you finish a set, tap a circle, or press Start to run the timer and it ticks itself.
These are the ten parts of the game every Proverbs player works to master. Your homework, sessions and clips all link back to them. Pick one to focus on each week.
Controlling the ball when it comes to you. A good first touch sets you up for your next action, away from pressure and into space.
Letting the ball go at the right moment, with the right weight and to the right place, whether that's a pass, a cross or a shot.
Protecting the ball when a defender is close. Use your body to shield it, keep it on the far foot, and stay calm until an option opens.
Getting the ball back after your team loses it. Press quickly, close down angles and time your tackle so you come away with the ball.
Holding on to the coaching you've been given and using it again later. The best players remember the points from last week's session and bring them into today's training and matches.
Responding fast to what happens: a loose ball, a deflection, a turnover. The quickest player to react usually wins the moment.
Smart movement with and without the ball. Make runs into space, drag defenders away, and dribble with purpose when you have room.
Finding a way past a problem on the pitch, like a tight defender, a packed box or a press. Try something different until it works.
Seeing what's about to happen before it does. Scan the pitch, spot where the space is and guess where the ball is going next.
Bouncing back from mistakes, setbacks and tough games. Keep trying, keep your head up and learn from what went wrong.
Pick an R to see exactly what Red, Bronze, Silver, Gold and Black mean for it. Use this when you fill in your Assessment.
Be honest. Grade yourself on each R today, then come back at 12 weeks and 24 weeks to see how far you've come. Not sure which grade? Tap the name of an R to see what each grade looks like.
What to eat and drink to train hard, play well and recover. Tap a section to open it.
A balanced diet is all about choosing the right foods and eating the right amount of each.
Carbohydrates – where your body gets most of its energy (rice, bread, cereal). About 45% of your diet, ideally wholegrain. Try for about five servings a day.
Fruit and vegetables – vitamins and minerals that protect you against illness. At least five portions a day; half an apple counts as one.
Dairy – protein, vitamins, minerals and calcium for healthy bones and teeth. Three portions a day; a glass of milk or a pot of yoghurt is one.
Protein – meat, poultry, fish and eggs help your body grow and repair muscles. Meat or chicken four times a week and two or more portions of fish.
Match day
The day before – have a carbohydrate-based dinner like pasta with tomato sauce, chicken and rice, or a lean meat lasagne. Drink plenty of water and go easy on greasy food.
Before a game – eat your main meal about 2–3 hours before kick-off. Go for plenty of carbohydrate, a little protein and not too much fat.
Hungry an hour before? Have a small snack: a banana, toast or a crumpet with jam or honey, rice cakes, a yoghurt, a cereal bar or a few crackers.
On match day, avoid fried or greasy food, fizzy drinks and energy drinks, and trying new foods you haven't had before.
At half-time – water and orange slices or a few grapes.
After a game – eat something within 30 minutes to refuel and help your muscles recover. Mix carbohydrate with a little protein:
That evening – a proper meal such as spaghetti bolognese, chicken stir-fry with noodles, jacket potato with tuna, fish pie, chilli with rice, or a homemade burger in a wholemeal bun with salad.
More food ideas
Carbohydrates (energy)
Dairy and alternatives (calcium for strong bones) – aim for 3 portions a day.
Fruit and vegetables (vitamins to keep you healthy) – aim for 5 portions a day. Fresh, frozen and tinned all count. A portion is about what fits in your hand.
Every player is different. If you have an allergy or special diet, talk to your parents and coach.
Before you play – make sure you're well hydrated, especially when it's hot. If you start dehydrated your body works harder and your performance can drop.
During play – drink small amounts of water regularly. If you feel thirsty, drink. Bring enough to last the whole session or game.
After play – replace the fluids you've sweated out as soon as you finish, to help your body recover.
What dehydration does to you
If you don't drink enough, losing even a small amount of your body weight in sweat changes how you play.
| Body weight lost in sweat | What happens |
|---|---|
| About 1% | Young players can start to feel the effects here, sooner than adults. You might not even feel thirsty yet. |
| 1–2% | Your stamina starts to drop. It gets harder to keep going. |
| About 2% | You start to play worse. In one study, footballers at this level ran less and found it harder work. |
| About 2.5% | Your sprints get slower near the end of the game and your dribbling gets about 5% worse. |
| 3% or more | Your fitness drops, and it drops even more on a hot day. |
| 5% or more | You can lose about a third of your energy to keep going, and you could get ill from the heat. If you feel dizzy, sick or get a headache, tell a coach straight away. |
| 7–8% | Your stamina is cut in half. This is dangerous. |
Things to remember