Kings Hammer Healthy Habits: Episode 1

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Kings Hammer is excited to bring you the first episode of Kings Hammer Healthy Habits presented by OrthoCincy. In this first episode, OrthoCincy experts discuss the topic of nutrition as it related to athletes.


For more information on the topic of nutrition check out the following provided by the experts at OrthoCincy:


Q1: How do you ensure athletes stay properly hydrated? 

A:   The best sign to know that you are hydrated is by the color of your urine. Well hydrated players should have a clear or yellow-ish clear fluid. If your urine is dark yellow, you are most likely dehydrated and need water. 

Q2: What role do electrolyte drinks play in hydration? 

A: Overall, water should be the main source of hydration. Water is perfect for practice, and for most games. Electrolyte drinks will be best for multi-game weekends or tournaments, where you need additional supplements to stay hydrated. Additionally, in warmer weather, electrolyte drinks are a good choice to help hydration. 

Q3: Can you explain the specific dietary needs of soccer players compared to other athletes? 

A: Soccer players require a significant amount of carbohydrates in their diet as they provide the primary source of energy for the muscles during high-intensity running and sprinting. The constant movement and running involved in soccer can deplete glycogen storage levels, so adequate carbohydrate intake is crucial to maintain performance. Protein is essential for muscle repair and growth. Soccer players need a moderate amount of protein to support their training and recovery, but they typically don’t require as much as athletes in sports that involve more intense strength and muscle-building activities. 

Q4: How does proper nutrition contribute to the development of muscle strength and endurance in student athletes? 

A: Caloric Intake: To develop muscle strength and endurance, athletes need to consume enough calories to meet their energy expenditure. When there is a calorie deficit, the body may use muscle tissue for energy, which can hinder muscle growth and endurance. 

Mental Health: Proper nutrition can also impact an athlete’s mental well-being, which is crucial for motivation, focus, and mental resilience during training and competition… 

Q5: How does the nutritional plan differ for student athletes during the off-season compared to the competitive season? 

A: Off-season – During the offseason players should be more focused on strength training, recovery & repair, plus body comp goals. This could mean a higher amount of protein and overall calorie count to see results from muscle building. 

 Competitive-season – While in season, athletes need to be focused on performance optimization. This will mean having a proper balance of carbohydrate to protein to fats. Additionally athletes need to focus on meal-timing to avoid bloating/upset stomachs as well as managing fatigue during a match.  

Q6: Are there any pre-game or pre-training meal recommendations for soccer players? 

A: When planning a meal for pre-game or pre-training, it is important to have a mix of the three main macronutrients. Carbohydrates, protein and fats. This could include items such as whole grain pasta, baked potato, chicken breast, salmon filet, avocado, or olive oil dressing on a salad. 

Q7: What are some common nutritional mistakes that student soccer players make, and how can they be avoided? 

A: There are some common myths that professionals see student athletes make during the day. The first mistake is skipping meals. It is important for proper nutrition that young athletes eat full meals and/or have healthy snacks throughout the day. The second mistake is not hydrating properly. It’s important to be hydrating throughout the day and not just in the moments before a match or practice. The third mistake is choosing poor quality food items. It is important to avoid processed foods or low quality food items. Focus on whole foods to best fuel for competition. 

Tryout FAQ’s

How do I register for tryouts?
ALL soccer-athletes MUST COMPLETE the tryout registration online before participating in the tryout process. Click here to register now!

*Please make sure that you register online at least 24 hours in advance to ensure that the soccer athlete is in the system and we have your information to notify you after the tryout process.  There is a Registration Steps document on the Tryouts page that will walk you through the process. Each soccer athlete should attend both tryout days if possible. If you are unable to attend both days please reach out to the Program Director listed below.

Birth Years for the 2022/2023 Season
For the 2022/2023 season, Kings Hammer will follow U.S Youth Soccer’s guidelines and will organize its teams by birth year:

*Interested players must register to try out for their birth year.

Can my child play up an age group?
Any player playing up will be at the discretion of their respective director. All players need to register and attend the tryout for their correct age group.

What should I wear/bring to tryouts?
Please come prepared with a fully inflated soccer ball, proper footwear, shin guards, and water. Each prospective soccer-athlete will receive one free Kings Hammer Soccer Club tryout t-shirt with a tryout identification number on the back of the t-shirt.  Each prospective player will be identified by the identification number throughout the process and MUST wear this t-shirt at each tryout session for the 2022/2023 soccer year.

We will not be able to attend tryouts or are new to the area and missed tryouts. Is there a process in place to allow for an alternate tryout?
Yes! If you are not able to attend tryouts or missed the tryout dates, please register and then contact the Director for the Program/Age Group you wish to tryout for so that arrangements can be made. We also hold supplemental tryouts throughout the year. Roster openings may be limited after the initial tryout period.

What are the differences between Academy and Premier?
Our Academy provides a highly competitive environment for higher-level soccer athletes. This program provides those athletes with the best local training offered by our qualified and professional staff. Our Academy teams play at the highest possible level providing showcase opportunities to College, Professional, and National level programs.

The Premier Program is a community-based program. The Premier Program provides the opportunity for players to play other sports or have other interests outside of soccer. This program is designed to be flexible, convenient, and affordable.

Can I try out for multiple programs?
We encourage anyone who wants to tryout for all levels to do so. Current KHSC players can ask their coach/director for guidance if they are unsure about which program to tryout for. You will need to register for each tryout separately.

If I tryout for a program and don’t make it, can I try out for another program?
Yes. If you don’t make an Academy team, we strongly encourage you to tryout for a Premier team, attending tryouts for at least one day.

If you don’t make a Premier team, the Classic Program may be an option. Contact Michelle Okumura ( if you’d like to pursue this option.

Will there be more than one team in each age group?
Yes, when possible, there will be more than one team per age group, per program. It all depends on the number of players at tryouts and their skill level.

If my child doesn’t make the top team, can they move up during the year?
Yes, there may be opportunities to move up throughout the year as long as the coach/director feels it is in the best interest of the player’s development. There may also be opportunities to guest play across all levels.

What can I expect after tryouts?
After tryouts you can expect communication from the club in the form of an email.  (Please double-check that your email is correct in the PlayMetrics system, this is the email we use) This will either be an acceptance email, offering your child a position on a team, or an email letting you know that they should tryout for a different program. Players who are offered positions on a team may also receive a phone call from their coach. All communication will come within 24-48 hours of the end of the last tryout. You will then have 24 hours to either accept or decline your email before your spot is offered to another child.

What are the next steps if my child makes a team?

  1. If you are new to the club, you will receive more information regarding your uniform ordering in your confirmation email.
  2. If you are part of the Academy or Premier Programs, you will receive the link to Demosphere to register your child in the state system in your confirmation email as well.

How long is the season?

  • Academy
    • U11-U14: August-November, January-May (possible post-season in June)
    • U15-U19: November-May
  • Premier
    • U7-U14: August-October, March-May
    • U15-U19: November-December, March-May

My child is in middle school but plays on a U15 team. Will there be a fall U15 program for trapped players?
Yes, we will offer a program for trapped 8th graders for the fall season depending on interest. The program will run from August to October and is open to players that are currently in the 8th grade that will be playing on a U15 team starting in November 2022. Questions please contact:

Academy North: Ryan Handbury |
Academy South Boys: James Thomas |
Academy South Girls: Chris Black |
Academy Bluegrass Boys: Dan Ensley  |
Academy Bluegrass Girls: Megan Adkins |

Can a team come to the club and join as a team?
Yes! The team can join the Classic Program. For more information please reach out to Michelle Okumura at

Who is in charge of hiring coaches?
If you are interested in a coaching opportunity, please fill out the following coaching form –

Program Directors:

Academy North: Ryan Handbury |
Academy South Girls: Chris Black |
Academy South Boys: James Thomas |
Academy Bluegrass Boys: Dan Ensley |
Academy Bluegrass Girls: Megan Adkins |
Premier Xenia: Brent Lewis |
Premier North: Wil Cagle |
Premier Sycamore: Ryan Handbury |
Premier Central: Michael Ratliff |
Premier South: David Shemilt |
Premier Versailles: Brandon Cummons |
Premier Lexington: Fonyam Atanga |