Touch Footy
About Touch Footy
Touch Football is a sport played widely in Australia, both recreationally and competitively. The game is played in two twenty-minute halves with a ten-minute interval with competitions running all year round. Touch football tournaments may require players to have up to 3 to 4 games in one day.
The game requires continuous running with short bursts of sprinting as well as agility, quick handling of the ball and knowledge of tactical moves. Player substitutions are allowed and encouraged throughout the game.
Training Diet
During seasonal competitions, games are played at least once a week, with a couple of training sessions per week. Therefore refuelling of fluid and carbohydrate is essential to be optimally prepared to maximise performance. The training diet should be a balanced diet, rich in carbohydrates and low in fat and including plenty of fluids.
Fluid Needs
- Always begin well hydrated.
- During the game, there are plenty of opportunities for fluid replacement during substitutions and half time intervals.
- In most games water would be an appropriate fluid choice. However, a flavoured drink with a small amount of electrolytes such as a sports drink may encourage greater overall fluid consumption. If playing multiple games in a day sports drinks provide valuable carbohydrate to improve performance and delay fatigue.
- Rehydration strategies should be practiced during training sessions to allow players to familiarize themselves with the regime.
- During summer competitions, fluid losses are greater and deserve extra attention.
What Should I Eat Pre-Event?
- Carbohydrate rich foods are ideal 2-4 hours before the beginning of a game.
- Some pre-game meal ideas include tinned spaghetti on toast, baked potato with salsa and low fat mayonnaise, fruit salad and low fat fruit yoghurt, banana, roll with honey, rice cakes and jam.
- If playing multiple games in one day you will need to plan to eat between games.
What Should I Eat/Drink During Competition?
As the game lasts less than an hour, eating is not necessary during competition. A training diet rich in carbohydrates would be sufficient to sustain the player throughout the game. Sports drinks during the game would be beneficial to encourage fluid, carbohydrate and electrolyte replacement. Water should be provided at all times on the sidelines. Cool drinks are generally preferred.
What About Recovery?
Recovery after a game is very important especially if there are upcoming games in the same day. Carbohydrate-rich foods such as sandwiches, fruit, breakfast bars, and drinks such as sports drinks, cordial and fruit smoothies are ideal for recovery between games.
Other Nutrition Tips
- Keep breakfast bars and jelly beans handy in your training bag for a quick energy boost, especially if playing multiple games in a day.
- Be prepared to take your own food to the competition venue, especially during tournament play, as appropriate choices may not be available at the venue.
- Keep your water bottle filled with water or sports drink to remind yourself to stay hydrated.
How to Get Involved
Call your local touch association or click on the link below to find out more information and get involved.
Click here to download the SDA Touch Footy fact sheet