1.

Verhaijen
Know and comprehensive.
Know to know the C D E , Comprehensive is to understand why.

Mentoring others is helping yourself more than everybody thinks.

Mentoring – the best option to understand more the information that is stored in your
brain.
Also, when you mentor somebody you are testing yourself. Because the person is starting to
ask questions, and you start thinking whether you are able to answer those questions and
HOW are you answering them.
Depends on your explanatory theory.
The question the person is asking is a test of your explanatory theory. Sometimes the
person can not fully understand you. That would be your problem as a mentor. And you are
forced to explain better. Or a different explanation.
Your mentee is testing your explanatory theory. And THANK TO YOUR MENTEE.
MENTORING SOMEBODY IS RECIEVEING.
TESTING THE QUALITY, TEST THE UNCONSCIOUS THEORY.
Showing that you don’t know something is a strength. This creates situation and start
thinking process. And some people take advantage of this which is not correct.

Better football action is higher in the hierarchy rather than maintain good actions, many
action per min or maintaining many actions, because better football actions means your
football ability. How good is you CDE. How high is 100%? More actions is related to quantity
– Football fitness, ability to repeat football actions. Football ability. People who get this info
are thankful, cos they don’t need to reveal this floor of info.

The following phenomenon.

The arguments of a disagree. The discussing with arguments.

Many coaches say that they are here to help their players. (chech Grafam Poter 3rd lecture
last rows) They are constantly evaluating others and forget to evaluate themselves. In
reality as a coach you are coach for you. You should first become better coach. That is main,
First to become better coach. To evaluate you coaching. Your main DRIVE IS TO BECOME
BETTER AND BETTER COACH FOR YOURSELF. And your players will benefits from that.
Improving the unconscious brain. From knowing to comprehensing. Constantly testing
because that is something you can control. And you will enjoy more coaching.

2. EMMA HAYES – ARSENAL WOMEN COACH

Importance of understanding of all members the training process

Players and coaches must be at a same point, same principles of play, same things on and
off the pitch.
You need to understand how to stress your brain to avoid sleep walking from information
that looks similar to all.
Top priority – the look for the environment first.

Language correct. Clear principles. Take the framework, condense it and be able to deliver
it as soon as possible to a new place. Clear message on expectations, principles, also when
deliver the methodology to everybody around. The key things to a players.
Maximize the trainings, use the time properly, don’t loose it. Everything has to be focused
on communications and interactions, game model.
When it is new environment stimulate with huge overload but keep it in little pieces in all of
the time.

Football and playing style are the most important principles!

Don’t prime the players with different coaches, doctors. Let them stay focused on the
information needed only during training. Do not interrupt players too much with additional
information. Player does not need HSR deep information too much.
Keeping the team together as much as possible. Like injured players, instead of doing
something separate doing for example Joker exercises.
LANGUAGE, PRINCIPLES, METHODOLY – RERPEAT IT AGAIN AND AGAIN. NOT TO BE NEW
FORR THE PLAYERS. Its making it so easy for team players and coaches to trigger a point
needed. It means same language.
What we say in front of players and what not.
Weakness in the staff gives the player an excuse for something that they want!!!
Do not separate the job to others members of the staff!
All departments need to work together to think about How they can align everything during
the training sessions.
Importance of Framework- the most important is not only just One thing. The result
business. NO MATTERR OF THE DISCCOMFORT YOU NEED TO KEEP CONSISTENCY WITH
YOUR WORK. AND AS A LEADER NO MATTER OF STRESSORS THAT ARE AROUND THE TEAM
AND YOU NEED TO REMAIN CALM. You have to be awake not aware.
Critical is to train the bran to manage those critical moments. KEEP SWITHING YOUR BRAIN
TO THE TASK – HOW WE POSITION, HOW WE PRACTICE, ARE WE MAKING THE RIGHT
DECISIONS, ETC. DO I DISPLAY THE STRESS ON THE SIDE LINE TO PLAYERS. And the bench
sees those moments they get stressed. As a coach you need to be in control or be mindful,
Body language, verbal. Control the unconscious brain. My job is to make sure that the team
can handle the tasks as much as possible – meditation and breath work could help to
control the stress, and before taking future action.
Unconscious brain starts the stress.

Definition of Professionals:
1. You have to have a theoretical underpinning of what you know.
2. You have to have emotional intelligence.
3. You have to be altruistic (not selfish) in everything, because of seeing the BIG PICTURE.
3. GRAHAM POTTER

Education works different in football according to me.

Qualification rather than to appreciate learning.
Ex player perspective. You realize you don’t know things it is not pleasant. You feel
uncomfortable of not knowing that much information. Lack of experience and knowledge.
It is not about communication or theoretical knowledge around clear reference in football. I
think it is combination of a few things.
My lifelong student is coming from that I feel I DON’T KNOW ANYTHING. Keeping myself
confidence when I know something.
Don’t blame other people or put your head in the sand when you don’t know something.
Always teach yourself!
How to study, because there is a lot out there.
How I am sure that I am not copying somebody else?!
Constant education , constant questioning, constant evaluation of what you are accessing
and experiencing are helping to give you the background of you base. This is making sure
that it is your knowledge.
I have tried to keep a diary and write things down. Writing things before they happened
and after. So anticipating. And after the events they passed , etc. That process of reflecting
and checking of writings. Also read and understand yourself and how you take
responsibilities. The power of reflective diary is important to me. What I was thinking before
and what happened – the patterns is really powerful.
Expose to things that you don’t know you Ego ccoulg go in and you know how to put it on a
side that, an d the survival mode come in to you, you don’t feel comfortable. So having a
start point and awareness is really important, and then you can develop yourself and
challenge yourself.
The ability to look for external challenges. To put yourself under pressure , to create
environment. Be a lifelong runner. Player need each other to improve. Sometimes we feel
that we can control everything. But we are coaches we can only help them improve.(check
first lecture Verhajen middle rows bold text)
The evaluation leads you to more questions, or more search, or more information.
Advice – constant evaluate, constant look for opportunities , self-awareness. Weakness and
Strengths. How you deal with the discomfort.

4. RENE MARIC – Bayern Munich Coach

My work to create universal reference. To be clear with the players.

By creating individual intentions – biggest steps in his career is to create that improvement.
If you talk to players with Jargon you confuse not only the players but yourself.
The clarification of Intention and behavior I made the next step. Understanding the
difference between communication and perception, the difference between communication
decision what, how and execution that is part of one action and not the reason to start that
action.
Less and less confusion and definitions. More objective references. By that I could say Why I
am doing this or that not only explaining it more accurate.
Scoring a goal is a process where the whole team creates that opportunity.
As a coach, I am always thinking from a players perspective and also every players is a
human that perspective that they have to make the decision on the pitch things that are
changing all the time. We are not telling them do to A, B or C in a specific moment. We are
not telling them what and how to do, but we are enabling them to learn the game so they
can make the best decisions foe the team. We are guiding the process.
I am looking more into improving the gaming side and not what the player should do on
the pitch by trying to pre-plan something that is not plannable, but something that is
playable. Giving them freedom and support on How they do it.

5. MARCEL LUCASSEN– Tactical and Technical Expert of German Football Association DFB

Always the Question WHY.

Team and individual intentions need to be in a context. Not isolated.
Using the right center of gravity of the body.

6. LUCAS GONZALEZ – Atletico National u17 Colombia Head coach /Manager of America
de Cali senior team at the moment.

Need to control your thoughts no matter of the pressure from fans etc. Big question is How
to prepare that scenario?
Raymond Destroyed me in front of everybody with my video session that I was explaining
for 15 minutes, he could explain what I wanted to say in just 3 minute. (participation of
course in Feynord). A critical point for a coach. This situation could help you handle in real
life with players in future. Could be higher level or high academy.
All information license education and masters could not prepared me for what I need to
deal right not and at that moment.
When you are under pressure you can not think properly. Coach education can not prepare
you for that.
We as a coaches need to be put in a situations that exposes our weaknesses. This is the way
to develop. Reymond courses are putting you in a stress situation no matter that is really
safe, which you don’t feel.

The situation of Chronic overload:

Situation of overstress. Facing the players, no sleep, etc.
Travelling for games. No sleep between.
After the course of Reymond I feel myself stronger because I survived 21 days of some of
the courses. And they make me challenge and deal with football situations now.
I feel Reymond course is overloading my brain and that’s why I am participating, to teach
myself to stand against this overload. Also it exposes your unconscious brain. When you are
rested you can manage your behavior, but when you are tired you unconscious brain is
exposed and you have to deal with that. Those situation will happened with the board,
media, president, etc.
Safe environment.
If you are not in a safe environment people would usually get advantage of what you don’t
know. That’s why it is important to learn this before you are thrown into the jungle.
You need as a coach somebody that’s giving you a feedback to learn lessons. The role of a
mentor would speed up that evolution of the coach.

7. CASEY STONEY – FIRST MAN UTD WOMEN TEAM HEAD COACH, CURRENT SAN DIEGO
WAVE HEAD COACH

Learning as a player was slow for me.

How do I deliver the information and tasks to players? Do they understand me well?!
Good coaching needs years and years. I need years to understand what is good or successful
session.
Identifying the problem is just the start. Reviewing the gaming and analyse the trainings and
games.
To create as a coach psychologically safe environment where staff and players can give
honest and direct feedback.
If you are not prepared to listen than you speak, you are not going to get the feedback that
you want. Empower the people with that feedback.
The Review Process come back to your logs.

8. VERA PAUW – NAT TEAM COACH 2009, SCOTLAND, SOUTH AFRICA AND IRELAND.

I will talk about role of team organizations within developing of a playing strategy.
The key is the aim – always to winning. As a youth coach, you are helping them to win and
develop the athlete.
The game itself is a tool to develop players.
Team organizations is important tool for the coach.
As simple as possible. Players need to learn basic principles.
First teaching the defensive principles (the base) after the attacking organization.

9. BERT VAN LINGEN – FOUNDER OF DUTCH EDUCATION SYSTEM ‘’KNVB’’ WITH RINUS
MICHELS (TOTAL FOOTBALL). ASSISTANT WITH DICK ADVOCAAT – NETHERLAND, BELGIUM
AND RUSSIA NAT TEAM AS WELL WITH GLASGOW RANGERS.

4vs4 is the first situations to make a width and depth. Young generations get this more
quickly.
It is about creating circumstances where the children with help of coaches, parents, clubs,
etc. to develop their football skills. What do you need to help developing young football
players. The club needs to provide every child with a ball. To teach and understand the
resistance, the training with ball. We need to make football specific pedagogical system.
What is crucial of teaching the children?
Football is a players’ sport. They need to solve the problems. The problems are met in a
complex-situations, they are always different and not constant.
The how of coaching!
The coach, ho he describes the problem, that’s how the children need to solve later the
different problems in the game situations.
Don’t make the mistake that YOU have to solve the problem of a youth team, the aim is that
the Coach is helping in players developing their attitude their abilities to solve problems of
that moment, that age group, to become a better player.
You must always be aware that your role as a coach is very important in helping children.
Step away and look yourself. What I need to do to help the children to develop.

10. FRANSS HOEK – GOAL PLAYER COACHING EXPERT. ASSISTANT COACH IN AJAX,
BAYERN MUNICH, MANCHESTER UNITED, BARCELONA. NAT TEAM OF POLAND AND
NETHERLAND.

My intention was always the game is Central and from the game you look at what you can
improve. So, also the way of playing. Goalkeepers need to train the reality of the game
together with the team.
Some coaches after learning my book I was not sure if they get my intention. It was
complete something different that I wanted to introduce to all goalkeeper coaches.
The game as a starting Point.
Goalkeeper – goal player.
If you are a coach and you want your team to play better and you want to have a bigger
change on success, on winning, one of the principle, qualities of a coach is BEING OPEN. So,
if you are open, you should study in a way that you can study it, which is needed for you to
have enough knowledge that you can also help in coaching that goal player position. But
also incorporate your staff. And the next step is to integrate it. And it need to be together.
There would be many questions, etc. In United I worked like this from day 1.

11. MICK McDERMOTT – ASSISTANT OF HEAD COACH CARLOS QUEIROZ – IRAN NATIONAL
TEAM (WC 2014-18). 2021 HEAD COACH OF NORTHERN IRELAND CLUB GLENORAN – WON
THE IRISH CUP FINAL 2021. 2023 –REJOINED CARLOS AT THE QATAR NATIONAL TEAM.

Technology and data in football.

It is necessary somewhere in between of using too much data.
Also video analysis. Coaches need to do it. To watch the games. To look and identify the
problems, or look for a problem, or create. But it needs to have influence of improving the
team. Identify the problem and how you can fix it. The technology can help you, Yes, but
how we use it, when we use it is important. The starting point that we see should be the
game, not the data.
The head coach – don’t tell me how you build the clock, tell me the TIME. Communication is
key.
If 20-30 years ago in the football you had to manage the team the players, nowadays you
need to manage the surrounded knowledge. It is so much. You need to understand it as a
head coach. If you don’t understand it you get blinded of it.
Plan your work like you don’t have the technology.

12. ALLISTAIR McCAW – AUTHOR OF ‘’CHAMPION MINDED’’.

How a great team functions?

Clear vision and clear strategy.

The Right mentor. Mentor could be even a conversation with different people around your
sphere. It is easy to be misled.
Do not believe too many people. Make a research of your mentors. Their result. Their
community.
Mentor is sharing experience, he is not going to train your athletes.
Consistency of your mood, your attitude. Great attitude every day.

13. AMY PRICE – ENGLISH WOMEN’S NATIONAL COACH DEVELOPER. PHD IN GAME
UNDERSTANDING WITHING TEAM SPORT.

Always do things out of my comfort zone. Try to be around knowledgeable people.

Psychological safety.
Long term athlete improvement needs some psychological unsafe moments. This helps
players to rise up their performance, because of stimulus of a challenge.
Psychological safety could be fragile. Coaches could change those situations.
Voice behavior and how do you make the disagreement.

Tips for coaches:

Clear interpretation of its meaning. Is it about performance outcome, is not about voice
behavior?
It needs to be realistic and intentional when you apply psychological safety.
How you will build more coherent shared perception of psychological safety?! So the people
could be on the same page with you.
Create disagreement, situations where people are put in a cross. No matter you like
sometimes need to just listen and accept it.
It is all about perform better.
Be able to say what you think.
Coaches do not hold back when it comes to be honest.

Build the trust of the players. It needs time but necessary.

14. ANDY BARR – PHYSICAL THERAPIST WHO USED TO WORK AT BOLTON AND
MANCHESTER CITY BEFORE MOVING TO USA TO WORK WITH NEW YORK CITY MLS AND
NEW YORK KNICKS NBA.
Hyper – focus mode – 30-60 min bout to stay focused only on 1 topic to get more
knowledge. Quiet environment. No distractions.
Structured and unstructured focus every day. Plan your week and make a notes.

15. BART CAUBERGH – COACH EDUCATOR AT THE BELGIAN FA. CURRENTLY HEAD OF
PERFORMANCE AT CHELSEA FC WOMEN

Cognitive diversity – different way to solve a problem.

Looking for the culture at your working team, organization, etc. Create an open
environment where people can be themselves.

Advice for young coaches: Explain what you think and asking questions. To understand what
your colleague or players trying to explain. To get the best possible understanding. Also you
would understand yourself better with questions.

16. DAVID JOYCE – FIRST ATHLETIC PERFORMANCE COACH WORKED WITH TEAM CHINA.
CURRENT – HIGH PERFORMANCE LEADERSHIP AND STRATEGY SPECIALIST AT
“SYNAPSING” CONSULTANCY

Cognitive diversity – the way we make the decisions. Relying on our culture, future view,
background etc.
Coaching team needs to be balanced of people who has different views about new things
but not extremely, because they can not stay focused at the same point. They will continue
constantly for new things.

Why coaches need to understand both sides – football coaches to doctor side same as
football coaches to fitness coaches. But yourself in the shoes of the other guy and walk for a
mile.

17. DEAN BENTON – RUGBY NATIONAL TEAM OF ENGLAND, AUSTRALIA AND JAPAN.

ACL – stepping and stopping, not too common with landing in women teams.
Deceleration could overload 6 times our body weight during it.
Right skills can help you prevent. If the back is layed back during deceleration it stresses the
ligament a lot.
Lee Eder AU fc and Bosch in France from Netherland.

Deceleration is the best through your mid foot. If it is through the heels the calf complex –
gastro can’t make the necessary frequency and intensity.
Most Acl occurs in 40 miliseconods.
Running technique plays a big role. The best way – active plan of flexing through 3 joints
hips, knee, ankle.
Women are 5-6 times in a higher risk because of physics and running technique standpoint.

Women football 50% of the ACL injuries occur during Pressing because of its deceleration
and intensity. There is a prevention – 50% of your training to be focused on deceleration
phase rather than acceleration and improving technique of deceleration ,PLYO and power.

18. FERGUS CONNOLY – IRISH SPORT SCIENTIST – COMPUTER BASED OPTIMIZATION AND
MACHINE LEARNING IN ELITE SPORTS/ UNIVERSITY OF MICHIGAN FOOTBALL TEAM
SPORTS DIRECTOR/
BOOK – GAME CHANGER: THE ART OF SPORT SCIENCE

You need to listen and communicate otherwise it would be really a challenge for you.
Knowing the most important thing for that person. This is going to help them (player, s).
Stressing the most important point for them.
Three cores.
1. Understand how they communicate. 1 v 1 or in a group. Verbally or messaging. Some
people have allergic from something when they communicate.
Method of communication.
2. How does that person decide.
Some of them wants reason. Others say let me think about it. They would ask for an
opinion. Give them the tools to make the decision.
3. Understand what the most important thing to that person is.
Somebody wants to be a reason. Present the things in a best possible way.
If it is older player – extending his carrier even further.
19. JAMES SMITH – CONSULTANT OF: GLOBAL LOAD MANAGEMENT; PREP ENGINEERING;
CULTURARL ESTABLISHMENT; PSYCHOLOGICAL PREPARATION;
ANALYTICAL/INTELLECTUAL ADVANCEMENT; TECHNICAL/TACTICAL PREPARATION AND
THEIR BIOENERGETICS; ACTIVE PHYSIOTHERAPEUTIC INTERVATIONS.
NFL, JAMAICAN TRACK AND FIELD, USA VOLLEYBALL, US NAVY SEALS, US ARMY SPECIAL
FORCES, ETC.

20. JAN EKSTRAND – SPORT MEDICINE PROFESSOR. SWEDISH NATIONAL TEAM

PHYSICIAN.

Prevent the injuries by right programs - not enough. Other factors that are relevant as well.

What field doctors said that prevent injuries? They mentioned 4 factors:
1. Leadership style of coaches.
2. Communication between medical team and coaching team.
3. Loading of the players muscle and brain load.
4. Wellness of players. Are they happy?

Coaches are the most important people for injuries. Not blaming coaching but many
coaches have less injuries in every team they change.

Big problem for club are not ACL’s but muscle injuries. In hospitals they don’t see these
injuries, because they heal them at their clubs.

In football club you need to take risks. Not like in the hospital.
95% of all injuries in football are minor injuries. Like muscle injuries for a week.
Coaches, try to change medical information to tactic information!
Try to provide information to the coach that can help to win trophies.

3 types of leadership styles coaches:

1. Authoritarian – common in military – this is the way and comes from above –not
communicate too much with players. (most common)
2. Relation with open discussion coach and players.(democratic)
3. Fare. Just go on you know how to do it.

Democratic they have less injuries. (2)

Injury Burden – statistic. 1 day like 6 months – same.

Democratic is better – more reports on small injuries. Players get smart to avoid trainings. In
this way you need to have good relation between medical and coaching teams.
Communication is the key – doctor-coach.

Elite level maybe the head coach not so important person for the injuries. Because he might
be director in an orchestra, managing everything and then have such a big staff around. And
the performance coach who may decide about the load which is very important risk factor.
But I think head coach doesn’t need to work into all details but must be aware in big things,
must be surer that his assistants are doing good job.

What the big clubs do:

- They meet each other personally to get know each other
- After dinner we are friends, then is easier
- New coach, invite to dinner
- Same with the medical team as well
- Lear new language – common language – definition like aircrafts.

Also, you need to listen to people working on the field. (as a doctor) There is a gap between
a gap in Swedish and I wanted to take away that gap during my PHD in Sweden.

JANS BOOK CHECK FOR FOOTBALL COACHES/ PRACTICIONERS.

21. JARRED MARSH – MSC IN EXERCISE SCIENCE FROM UNIVERSITY OF CAPE TOWN/
CURRENT SAINT JOHNS COLLEGE – HEAD OF STRENGTH AND CONDITIONING
JOHANNESBURG.

How to get the best from footballers.

- Networking in football. – something you learn with years. Practice and work on.
- Connect to another coaches that you want to get in touch with.

Emotional intelligence when you start work in new club. Adaptation to team, culture,
country, etc.

22. MARK WILLIAMS – PROFESSOR AND CHAIR, DEPARTMENT OF HEALTH UTAH – HIS
RESEARCH IN NEURAL AND PSYCHOLOGYCAL MECHANISMS/ DEVELOPING OF HUMAN
PERCEPTUAL-COGNITIVE AND PERCEPTUAL-MOTOR SKILLS/

PHD in cognitive science.

The importance of specificity over repetitions. More focus on specific skills.

Some researches show us that when you overload psychology and physiology factors until
fatigue actually you are accepting information according specificity differently.
In ideal world that we would like?! – Hugh specificity and high repetition. But those
condition are difficult to recreate.
Example would be 11v11 – difficult to create high repetitions on the winger side 3v2 for
example, but if we make a special zone and we give different tasks during the drill it would
higher the repetitions at the zone that we would like.

For me specificity is one of the strongest rules of science, therefore we need to do better in
recreating exactly the conditions that exist during match play within practice environments.
And doesn’t matter that we have smaller alternative of repetitions.
In practice, I would start with high level in specificity and low levels of repetitions, later I
would increase my repetitions within that, knowing there might be some slight decrease in
specificity as a function of that.

Difference between performance and learning. Improving their specificity skills during
training would be improving performance, but implementing those skills during matches
would be learning process.

Work on neuroscience tells us that we don’t learn during practice. We learn through the
process of memory consolidation, which occurs during sleep and rest. So we can not make
judgements about learning here and now (training). We have to see over time whether
those changes in performance are sustained of transferability to it.

Coaches first have to be aware of the difference between performance and learning. They
need to be sure that they focus on developing practice session that are high in specificity
and compromise in terms of the repetitions.
Coaches into to take into account different individuals as well.
Also, they(coaches) need to be sure that the difficulty, challenge of the practice stimulates
their growth (must be higher the tasks).

Difference between growth practice and maintenance practice.

Maintenance practice – retain already well performing skills, whereas growth practice is
where we try and refine and improve and enhance those skills. So that’s why we have to
make sure that balance right between, what proportion of time do we spend on
maintenance training, what proportion we spend in growth training?!
If you focused on growth training you need to be aware what individuals weaknesses and
strengths are. This is challenging if you are working with large groups of players, because
what might be one person’s growth training is another person’s maintenance training. So
when you have 16-20 players during training is difficult what is the global picture for the
team.

So: Specificity / challenge points/ individual differences/ individual strength and

weaknesses/

I think it doesn’t mean that the role of the coach becomes redundant far from it. It means
that the coach really should be there as a facilitator, a capitalist, to try and shape the
learning environment so that the athlete can take more control over his or her learning
environment.

Long learning focus. Knowing when focusing on performance or maintenance.

FIFA WEBSIDE PODCAST OF ME – CHECK!
23. MARTIN BUCHEIT – SPORT PERFORMANCE SPECIALIST. STRENGTH AND
CONDITIONING COACH AT OLYMPIC LYON, PSG, LILLE OSC, ETC

Unzoom from the details for a second.

Different culture – different ways of doing same job. Example G+1 free or recovery?
Pluses and minuses.
Put as many questions and facts about a return to play footballer. Did he make complete -4
and -3 day trainings to be set on the bench with full team.
Allow yourself what others are doing. See from another angle. Open yourself for
suggestions.
Keep tracking of errors.
Take a structured way to take notes. – team reflections based on acts. (example: return to
play athlete). It is widening your options.

24. MATT JONES – NUTRITIONIST IN BRAZIL FLAMENGO, NATIONAL TEAM OF UAE AND
SAUDI ARABIA BEFORE MOVING AND WORKING IN USA UNIVERSITY OF PORTLAND. WEST
HAM CLUB UNITED WHO WON THE CONFERENCE LEAGUE 2023.

Application of nutrition in different countries and cultures. It is challenge, 1 st language

difference and 2nd the cultural food differences.
Food is just a tool delivering the energy to the body.
Carbs – fuel. Before the game important to fill the carbs need.
Periodization of the nutrition.
During game we have stores of carb Tank for about 70’ , but we need to maintain sports
drink to be able to extend these active actions for more than 90’ .

Calories for building muscles (the builder).

Creatine – the cement.
Protein – the bricks.

UEFA EXPERT STATEMENT – practical recommendations.

BE consistent of the basics.