Maximize Your Game with Sleep, Nutrition, & Exercise - Insights from UAB Sports Medicine

March 18, 2025

Maximize your Game with insights from UAB Sports Medicine

At Vestavia Hills Soccer Club, we are committed to helping our players perform at their best—and that starts off the field with proper sleep, nutrition, and exercise. Through our partnership with UAB Sports Medicine, we’re sharing expert advice on how young athletes can fuel their bodies for success.


Why Sleep, Diet & Exercise Matter for Soccer Players


Athletic performance isn’t just about training hard—it’s about recovery, energy levels, and focus. Here’s what the experts say:


Sleep & Performance: Sleep isn’t just “rest”—it’s when the body repairs muscles, strengthens the immune system, and improves memory. Lack of sleep can increase injury risk and slow reaction time.


Nutrition & Sleep: Poor sleep leads to cravings for sugary and processed foods, affecting an athlete’s ability to recover and perform. Eating whole grains, tart cherry juice, and high-fiber carbohydrates can enhance sleep quality.


Exercise & Recovery: Regular training improves sleep patterns, while better sleep aids muscle recovery and injury prevention. Players should aim for 150 minutes of moderate exercise per week plus strength training to maximize benefits.


Pro Tips from UAB Experts


  • Avoid caffeine and heavy meals close to bedtime
  • Stick to a consistent sleep schedule
  • Exercise earlier in the day for optimal sleep quality
  • Consider magnesium or melatonin (consult a doctor first!)


Need expert sports health advice? Call UAB Sports Medicine at (205) 930-8339 to schedule an appointment.


Let’s help our players build strong habits for peak performance!


💪⚽ #VHSC #UABSportsMedicine #YouthAthleteHealth #TrainSmart

Vestavia Hills Soccer Club Announces 2025 Community Non-Profit Partner: STRIVE Birmingham

By Jason Woodall • January 15, 2025
Vestavia Hills Soccer Club partners with STRIVE Birmingham as the 2025 Community Non-Profit Partner. STRIVE, a national leader in workforce development, empowers individuals 18+ with free career training and support, bridging the skills and opportunity gaps for life-changing success. Discover how VHSC and STRIVE work together to empower graduating seniors and strengthen our community.

VHSC Spring Soccer Season

By Jason Woodall • December 5, 2024
Spring 2025 Soccer Season is Coming Soon here at VHSC! The spring season is fast approaching this January, and we’re excited to get started! Don’t forget these key dates and updates for Academy, competitive, and recreational teams as we move forward. Key Dates for Academy and Competitive Teams January 14-16 : January Preseason Camp for all Academy and competitive players. Sign up online today to kick off the spring season with our experienced staff at Sicard Hollow Athletic Complex. Let’s get the ball rolling and hit the ground running! January 20 : No Training in observance of Martin Luther King Jr. Day. January 21 : First day of spring training for Academy and competitive teams. This marks the start of the first week of training for these teams. Recreational Registration Registration for all recreational players is ongoing throughout January . If this applies to you, don’t wait—secure your spot today! We can’t wait to see all our players back on the field for another exciting season. Spots are limited so register today! Preparing for the Spring Season As we gear up for an incredible spring, here are three quick tips to help players stay ready and keep their skills sharp: Participate in Offseason Activities : Stay active with sports like basketball, volleyball, or futsal to keep your fitness and coordination sharp. Practice Ball Mastery : Spend time working on dribbling, juggling, or passing drills to keep your foot on the ball. Recharge and Reconnect : Use the offseason to spend quality time with family and friends, ensuring you’re recharged and ready to take on the new season. We’re thrilled to kick off the spring season and can’t wait to see everyone back on the field. Let’s make this another unforgettable year at Vestavia Hills Soccer Club! ⚽️