#david bascome

With the first game of the season against the Chicago Soul over and 25 more to go, the team as we see it has plenty of work to do.  We had a slow start in the first half but were able to create enough chances to put us in a great position at the end of the game to hold on to the win. 

We are well aware that this season will be a great challenge with many teams balanced and striving to win the championship.  Our main goal is to maintain our focus, learn from each game, continue team unity and approach each game like it is our last. Attention to detail will be a key factor in our success, it is the little things in the game that could determine an outcome from a win to a loss. 

With three more home games before we head on the road it will be important to build team cohesiveness and keep our mistakes on the field to a minimum. 

Until next time! 

David Bascome, MBE

VP Community Development Center for College & Career Readiness (USA)

Hope4Life Foundation Founder/Chairman (Bermuda)

We are at the time when many players will be preparing for tryouts with the team so I want to break down for you what we expect of players trying out for the first time and of experienced players who are trying out from other professional teams.

Players trying out:

We expect players trying out for the first time to be a little uneasy with the unknown.  We are well aware that because this is their first time trying out that they will try to do too much on the field. When we as coaches approach these types of players we have to talk with them all and explain our expectations of them, we have to make them comfortable so we can see their full talent. We will set the training session around their comfort levels as well as give them the best possible tryout. We know we will come across players that feel they know it all but we just focus on evaluating them for our needs and not our emotions. If any players are looking to tryout for us, or any sports team, my advice is to be consistent, work hard, stay focused and start off by keeping things simple until they gain confidence.

Experiences players coming in from other professional teams:

We are expecting a number of players at tryouts to come from other professional teams.  These players come in with a lot of confidence and experience. We are really hard on them because we expect far fewer mistakes base things on their age and growth of their game. We know experienced indoor players are hard to come by, which makes it that much harder for players trying out for the first time to make the team. 

Whichever way the tryouts go for players, good or bad, if we see talent and do not sign them due to inexperience or positions already being filled, we try very hard to guide them in the right direction. We will do our best to make sure other coaches, indoor or outdoor, get to see that player.

Until next time! 

David Bascome, MBE

CEO and founder of The Hope4Life Foundation

Good nutrition.  It is so important for the Blast players to be very aware of, in season and off season. Nutrition for professional athletes is a huge part of their performance, bad nutrition will effect not only their game but their health. As a professional player it is important to maintain a good balance with your diet, there will be no room for a bad diet.

In-season diet: Players need to eat three meals a day which should be well-balanced with snacks in between. These meals will consist of 400-600 calories. Snacks may consist of 400 calories. Players will be training very hard through the season and if they do not maintain their weight and proper diet they will lose energy and strength in the games and in their workouts. They will also be drinking plenty water and trying to stay away from the sugar juices and drinks. 

Off season: Players' diet in the off season has to also be focused on and maintained well. During the offseason some players will not be training as hard as they would during the season so it is very important they do not overeat or undereat - they still have to keep a good diet and exercise each week. in the offseason players will put on some weight knowing that it will drop in preseason training. 

Please Note: Each player will have a different diet plan that works for them, some players have higher metabolisms then others so their diet will differ. If you're an athlete, please make sure to ask for advice on the right foods, protein, carbs and balancing meals before you start doing heavy workouts. Do not get caught up in and relying on energy drinks to keep you going, you will be able to find a great source of energy by eating the right foods in your diet.  

Until next time! 

David Bascome, MBE

CEO and founder of The Hope4Life Foundation

Blast assistant coach David Bascome, who played 17 seasons of professional indoor soccer, is no stranger to working hard to stay fit.  Despite his retirement from the playing field, his dedication to fitness is one reason the Blast players are among the fittest in the MISL.

David frequently puts the Blast players through training exercises and is now going to share some of his workout plans with the fans.  

* David's disclaimer:

"This work out may not be for everyone."

"Do not overextend your training - your body has to recover and you must eat well."

Off season and in-season base schedule 

Day 1

- cardio light warm up: 6-10 minutes run or any cardio

- full body heavy lifting: quads, hamstrings, calves, biceps, triceps, lower back, upper back and chest using free weights

- 3 sets of 8 -10 (max heavy weights)

- strength abs: Focus on upper, lower and middle abs (with max weights 3 sets of 12 on each area)

Day 2

- cardio: 3-4 miles

- max reps full body (machine weights): 3 sets of 15-20

- abs: light one set of 20 on each area and a good abdominal stretch

Day 3

Day break in between work outs - on off days run or mix  up gym workouts.

Day 4

- cardio: 2 miles

-strong cardio core workout - Four sets of the below routine:

- 30 seconds of pushups, 30 seconds of rest

- 30 seconds of pushups, 30 seconds of rest

- 30 seconds of pushups, 30 seconds of rest

- 30 seconds of plank, 30 seconds of rest

- 30 seconds of plank, 30 seconds of rest

- 30 seconds of plank, 30 seconds of rest

- 30 seconds of scissors, 30 seconds of rest

- 30 seconds of scissors, 30 seconds of rest

- 30 seconds of scissors, 30 seconds of rest

- light full body workout using machine weights

Day 5 (same as day 1)

- cardio light warm up: 6-10 minutes run or any cardio

- full body heavy lifting: quads, hamstrings, calves, biceps, triceps, lower back, upper back and chest using free weights

- 3 sets of 8 -10 (max heavy weights)

- strength abs: Focus on upper, lower and middle abs (with max weights 3 sets of 12 on each area)

Day 6