1. Start your day the right way – It’s important to fuel your body up with healthy food in the morning – it sets you up for the rest of the day.

2. Getting enough protein is important – You’re doing a ton of exercising and training, which means you’re also expending a ton of energy. With all the energy that goes out, it’s important to remember that you should be replacing it consistently, which means you may need more protein than the average person.

3. It’s not just about what, but also when – You should plan to eat something every 3-4 hours, but also 2-3 hours before any kind of training. So, it’s worthwhile to plan ahead so you have plenty of healthy foods on hand to fuel your body around practice and training times!

4. Give yourself time to recover –  the actual training and practice time is important, but you can’t be going 100 miles per hour all the time – you have to take a breather every once in a while! Along with resting your body and letting muscles heal, it’s important to refuel your body with food that’ll help the process along.

5. This is no time to starve – You’re expending considerable amounts of energy on a consistent basis, so making sure you’re eating enough is crucial.
There’s nothing wrong with enjoying a treat; you work hard and deserve one! – just remember that there needs to be a balance.

Coming up Next Month!

u10, u12,u14 Club and DT Tryouts: Club and Development Team tryouts for the U10, U12 & U14 Fall Season will be held in the first two weeks of June! Come out and see where you stand against one of our higher teams! For more information click HERE.

Coming this Summer!

Potomac Summer Camp: At Koa Sports Field Hockey Camp, our goal is to grow the love of field hockey through a full day of drills, games, and scrimmages. Each week our professional field hockey coaches will cover hitting, dribbling, dodging, and offensive and defensive skills. Every player will have the chance to build their field hockey skills while learning teamwork and creating new friendships! For more information, please click here!

Germantown Summer Camp: Koa FH Camp is to grow the love of field hockey through a full day of drills, games, and scrimmages. Each week our professional field hockey coaches will cover hitting, dribbling, dodging, and offensive and defensive skills. Every player will have the chance to build their field hockey skills while learning teamwork and creating new friendships! For more information, please click HERE!

High School Prep Camp: The Koa HS Prep Camp is geared towards getting players ready for their HS preseason and tryouts for the Fall Season! Athletes will go through fast-paced skill sessions, conditioning drills, and play in full field scrimmages! If you want to know more, click HERE!

Summer Conditioning Camp: Need to get in shape for your HS or MS Tryouts? Koa is here to help and will be offering Weekly Summer Conditioning camps – these camps will run in conjunction with the Regular and Elite Summer Camps, so come early and get a workout in before camp! For more information, click HERE!

All Year Round
Private Lessons: Are you looking for a 1 on 1 skill session? Are you looking to take your skills to the next level? We offer private lessons with our experienced coaches to help you improve your skills. Breakdown those skills you may be having trouble with and have a coach analyze and help you work on them. If you are interested, please email Kelly Given, and to find out more click HERE!Evaluations: Koa FH is now offering evaluations to players who want to know where they stand compared to our different programs. Any field hockey player, whether you are new to Koa or you have been with Koa for a few seasons can register for an evaluation! To find out more information, click HERE!