Tuesday, May 15, 2007
Sunday, May 13, 2007
Pictures Coming Soon
Hi all - I will plan on posting pictures as soon as I get them from yesterday's game.
Go Wave-
Celeste
Go Wave-
Celeste
From Coach O
AWESOME!!! Congratulations to the girls on their first outdoor win! A very big step. They played hard (first to the ball!) and it paid off. Lots of things still to work on, but it sure was exciting! Ice cream’s on me… I’m going to surprise the girls with ice cream bars after practice tomorrow!
And to all our Tidal Wave Moms…. Happy Mother’s Day! (Would it be too much of a stretch to say yesterday’s game was a pretty neat Mother’s Day gift??!!).
Go Wave!
Owens
And to all our Tidal Wave Moms…. Happy Mother’s Day! (Would it be too much of a stretch to say yesterday’s game was a pretty neat Mother’s Day gift??!!).
Go Wave!
Owens
Thursday, May 10, 2007
Emotional Tank
Thursday, May 10, 2007
Filling a player's 'emotional tank'
By David Jacobson
A player's "emotional tank" is similar to a car's gas tank. When the tank is full, the player runs well. With an empty tank, the player does not run at all. Coaches, parents and players can fill or drain tanks, depending on how they communicate.
"Filling Emotional Tanks" is one of the techniques that can help develop elite U.S. youth players.
The sports and educational psychology that underlies Positive Coaching indicates that a full tank generally results from a ratio of five specific, truthful praises to one constructive, specific criticism. That may seem like a lot of happy talk, especially for coaches who focus on correcting weaknesses and tearing down player egos in the name of "team-building."
But Filling Emotional Tanks works. It has helped Brendan Eitz lead both the men's and women's teams at Chicago's Loyola University into the NCAA tournament over the last several years. The technique also has taken hold in elite programs, such as Chicago's Sockers FC, the Washington, D.C. area's National Capital Soccer League and the San Francisco Bay Area's Mustang Soccer.
Filling Emotional Tanks works because an uplifting, positive atmosphere keeps players open to the inevitable criticism and correction that leads to improvement. Conversely, too much criticism, especially ego attacks that do not focus on improving skill, will cause players to tune out.
So, what might a tank-filling coach sound like?
"Jimmy, it was exciting to see you dribble past that defender."
"Way to read the flight of the ball and get into position."
"I like how you used your lower body strength to maintain balance when the opponent tried to move you."
"You outjumped him."
"Next time, let's make sure you strike the ball on the top half so you can direct it down toward the goal."
"You have the ability to win and direct every head ball."
Although the 5:1 ratio is ideal, coaches and parents need not count their praises and criticisms. When it's time to correct a player, do so. As long as you're generally supportive and encouraging, most players will be receptive to your correction.
A few keys to Filling Emotional Tanks:
Keep praise truthful and specific. Nothing goes in one ear and out the other like "Lookin' good," or "Way to go." Recognize the specific behavior you've been seeking, which lets a player know that you are paying attention, that you are earnest in your desire for improvement and that you have caught him or her doing something right.
Praise in public and criticize in private. Public praise is a huge tank-filler, as you know from receiving it yourself. "Criticize in private" does not preclude you from instructing a player within earshot of others so all can learn together. But that fish-or-cut-bait conversation with a player should remain private, where the player is not humiliated and feels free to respond frankly.
Reward effort. Praise is not just for results. In a scoreless match would you praise only your goalkeeper? Praise is to reinforce desired behavior. This is especially important for less-skilled players to keep them from becoming discouraged and failing to try their hardest, when effort is about all they can offer your team.
Remember, Filling Emotional Tanks is not just happy talk. It is a strategy for keeping your players open to correction. Full tanks can lead to full nets. Then the real happy talk begins.
Filling a player's 'emotional tank'
By David Jacobson
A player's "emotional tank" is similar to a car's gas tank. When the tank is full, the player runs well. With an empty tank, the player does not run at all. Coaches, parents and players can fill or drain tanks, depending on how they communicate.
"Filling Emotional Tanks" is one of the techniques that can help develop elite U.S. youth players.
The sports and educational psychology that underlies Positive Coaching indicates that a full tank generally results from a ratio of five specific, truthful praises to one constructive, specific criticism. That may seem like a lot of happy talk, especially for coaches who focus on correcting weaknesses and tearing down player egos in the name of "team-building."
But Filling Emotional Tanks works. It has helped Brendan Eitz lead both the men's and women's teams at Chicago's Loyola University into the NCAA tournament over the last several years. The technique also has taken hold in elite programs, such as Chicago's Sockers FC, the Washington, D.C. area's National Capital Soccer League and the San Francisco Bay Area's Mustang Soccer.
Filling Emotional Tanks works because an uplifting, positive atmosphere keeps players open to the inevitable criticism and correction that leads to improvement. Conversely, too much criticism, especially ego attacks that do not focus on improving skill, will cause players to tune out.
So, what might a tank-filling coach sound like?
"Jimmy, it was exciting to see you dribble past that defender."
"Way to read the flight of the ball and get into position."
"I like how you used your lower body strength to maintain balance when the opponent tried to move you."
"You outjumped him."
"Next time, let's make sure you strike the ball on the top half so you can direct it down toward the goal."
"You have the ability to win and direct every head ball."
Although the 5:1 ratio is ideal, coaches and parents need not count their praises and criticisms. When it's time to correct a player, do so. As long as you're generally supportive and encouraging, most players will be receptive to your correction.
A few keys to Filling Emotional Tanks:
Keep praise truthful and specific. Nothing goes in one ear and out the other like "Lookin' good," or "Way to go." Recognize the specific behavior you've been seeking, which lets a player know that you are paying attention, that you are earnest in your desire for improvement and that you have caught him or her doing something right.
Praise in public and criticize in private. Public praise is a huge tank-filler, as you know from receiving it yourself. "Criticize in private" does not preclude you from instructing a player within earshot of others so all can learn together. But that fish-or-cut-bait conversation with a player should remain private, where the player is not humiliated and feels free to respond frankly.
Reward effort. Praise is not just for results. In a scoreless match would you praise only your goalkeeper? Praise is to reinforce desired behavior. This is especially important for less-skilled players to keep them from becoming discouraged and failing to try their hardest, when effort is about all they can offer your team.
Remember, Filling Emotional Tanks is not just happy talk. It is a strategy for keeping your players open to correction. Full tanks can lead to full nets. Then the real happy talk begins.
Wednesday, May 09, 2007
1000 Touches
Improve your skills with a few minutes a day
1,000 touches a day
SEVEN MINUTE DRILL
2 Rolls (4 each foot)
1) Inside Roll
2) Outside roll
3 Foundation (4 each foot, alternating feet 3 touches between moves)
1) Side to Side Push-Pull
2) Side to Side Step-On
3) Side to Side Front Roll
4 Pull back and go. Do sequence with one foot then switch (4 times each foot )
1) Pull, Instep Push
2) Pull a Vee
3) Pull & Take with Outside of foot
4) Pull & Roll Behind
5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot)
1) Pull Turn
2) Inside of foot turn
3) Outside of foot turn
4) Cruyff
5) Stepover Turn
6 Change of direction with fakes, 3 touches betweens turns (4 times each foot)
1) Hip Swivel
2) Mathews
3) Cap
4) Stepover
5) Scissors
6) Rivolino
You can substitute any of the "Moves to Beat an Opponent". Complete daily
Drill is almost 1,000 touches on the ball.
Spend another 5-10 minutes passing against a wall (or juggling), both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy.
Improve your skills with a few minutes a day
1,000 touches a day
Description of Drills
FAST FOOTWORK
1 Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.
2 Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.
3 Side to Side Push-Pull -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.
4 Side to Side Step-On -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.
5 Side to Side Front Roll --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.
6 Pull Instep Push -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot.
7 Pull a Vee -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.
8 Pull & Take with Outside of foot -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.
9 Pull & Roll Behind -- Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the
inside of the foot. Control the ball with the sole of the other foot.
10 Pull turn --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot.
11 Inside of foot turn -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.
12 Outside of foot turn -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.
13 Cruyff -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
14 Stepover Turn -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.
15 Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-On.
16 Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take the ball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot.
17 360 -- Push ball forward, stop it with the sole of one foot while stepping past it, turn and drag ball back with sole of other foot, continue turning all the way around and take the ball with the inside of the first foot.
18 Kick Over ball -- Kick over ball with inside of foot then pull it back with the sole of the same foot.
19) Foundation (Bell)
Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches. Be sure weight if forward on balls of feet. With each step you should be coming down on your toes first; then your heels. Knees stay bent at all times. Move the ball forward and backward. Be sure you are stepping up and down; not sideways. Work at getting a comfortable rhythm.
MOVES TO BEAT AN OPPONENT
1 Hip Swivel -- Fake with inside of one foot by swiveling hips toward ball, then reverse direction and take the ball with the inside of the other foot.
2 Mathews -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode)
3 Cap -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.
4 Stepover -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.
5 Scissors over ball -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.
6 Rivolino -- Same as stepover, but take the ball with outside of stepover foot.
7 Vee -- Fake pass with instep (across body), pull ball back with sole and take in opposite direction with the inside of the same foot.
8 Cruyff -- Fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
9 Inside of foot cut -- Cut the ball across body with inside of foot while simultaneously stepping over it and take with outside of opposite foot.
10 3/4 Inside of foot turn -- Cut ball back with inside of foot, continue turning 3/4 of the way around and take the ball with the inside of the same foot
11 3/4 Outside of foot turn -- Cut ball back with outside of foot, continue turning 3/4 of the way around and take the ball with the outside of the same foot
12 Scissors behind ball -- Step behind ball as if preparing to take it with outside of one foot, fake, then take it with the outside of the opposite foot. (easy to learn)
13 Scissors in front of ball -- Step behind ball as if preparing to take it with outside of one foot, then step around front of ball and take it with outside of the other foot.
14 Double Scissors -- Push ball forward, make alternate scissors steps and take with outside of first foot. (ineffective close to opponent)
15 Reverse Mathews -- Fake with outside of one foot, step behind and take with outside of opposite foot. (also called body swerve or Touch 'n go)
16 Stepover - Scissors -- Ball rolling. Stepover followed by scissors with same foot and take with outside of other foot.
17 Front Roll -- While moving forward, pull ball across body with sole and take with outside of opposite foot.
18 Scotch -- With ball moving, step over and ahead of ball; tap the ball forward with the opposite foot behind the stepover foot. Explode.
1,000 touches a day
SEVEN MINUTE DRILL
2 Rolls (4 each foot)
1) Inside Roll
2) Outside roll
3 Foundation (4 each foot, alternating feet 3 touches between moves)
1) Side to Side Push-Pull
2) Side to Side Step-On
3) Side to Side Front Roll
4 Pull back and go. Do sequence with one foot then switch (4 times each foot )
1) Pull, Instep Push
2) Pull a Vee
3) Pull & Take with Outside of foot
4) Pull & Roll Behind
5 Turns: Travel 10 feet turn 180 degrees use 3 touches between turns (4 times each foot)
1) Pull Turn
2) Inside of foot turn
3) Outside of foot turn
4) Cruyff
5) Stepover Turn
6 Change of direction with fakes, 3 touches betweens turns (4 times each foot)
1) Hip Swivel
2) Mathews
3) Cap
4) Stepover
5) Scissors
6) Rivolino
You can substitute any of the "Moves to Beat an Opponent". Complete daily
Drill is almost 1,000 touches on the ball.
Spend another 5-10 minutes passing against a wall (or juggling), both feet, both one and two-touch, instep and inside of feet, include fake kicks. Keep feet moving and work on accuracy.
Improve your skills with a few minutes a day
1,000 touches a day
Description of Drills
FAST FOOTWORK
1 Inside Roll -- Roll the ball across your body from outside to inside with the inside and sole of the foot and stop the ball with the inside of the other foot.
2 Outside Roll -- Roll the ball across your body from inside to outside with the outside and sole of the foot and stop the ball with the inside of the same foot.
3 Side to Side Push-Pull -- Tap ball back and forth with inside of feet, push ball forward with one foot and pull it back the sole of the opposite foot.
4 Side to Side Step-On -- Roll ball to outside with the sole by stepping lightly on the ball, then tap ball back to the inside with the inside of the foot.
5 Side to Side Front Roll --Tap ball back and forth with inside of feet, push ball slightly forward then pull the ball across your body with the front part of the sole.
6 Pull Instep Push -- Push ball forward and pull it back with the sole, then tap ball forward with the instep of the same foot.
7 Pull a Vee -- Push the ball forward and pull it back the sole of the foot while turning and then take the ball with the inside of the same foot.
8 Pull & Take with Outside of foot -- Push the ball forward and pull the ball back with the sole then push the ball diagonally forward with the outside of the foot.
9 Pull & Roll Behind -- Push the ball forward and pull the ball back with the sole of the foot then pass the ball behind the standing leg with the
inside of the foot. Control the ball with the sole of the other foot.
10 Pull turn --Push ball forward with one foot and pull it back with the other while turning toward ball and take the ball in the opposite direction with the inside of the first foot.
11 Inside of foot turn -- Push ball forward, move past ball and turn toward ball and take it with the inside of the foot in the opposite direction.
12 Outside of foot turn -- Push ball forward, move past ball and turn toward ball while taking it with the outside of the foot in the opposite direction.
13 Cruyff -- Push the ball forward, fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
14 Stepover Turn -- Push ball forward, step over ball with one foot, turn toward ball and take it in the opposite direction.
15 Full Sole Roll -- Roll the sole of one foot forward over the ball and to the outside so the ball stops against your heel. Turn and take the ball with the sole of the other foot with a Step-On.
16 Scissors -- Starting with the ball to one side, step over or in front of ball so that the ball ends up on the other side of you. Take the ball in the opposite direction with the outside of the other foot and then stop ball with the sole of the first foot.
17 360 -- Push ball forward, stop it with the sole of one foot while stepping past it, turn and drag ball back with sole of other foot, continue turning all the way around and take the ball with the inside of the first foot.
18 Kick Over ball -- Kick over ball with inside of foot then pull it back with the sole of the same foot.
19) Foundation (Bell)
Step up and down to pass ball 4-6 inches between feet. Ball is passed between the feet with very soft, light touches. Be sure weight if forward on balls of feet. With each step you should be coming down on your toes first; then your heels. Knees stay bent at all times. Move the ball forward and backward. Be sure you are stepping up and down; not sideways. Work at getting a comfortable rhythm.
MOVES TO BEAT AN OPPONENT
1 Hip Swivel -- Fake with inside of one foot by swiveling hips toward ball, then reverse direction and take the ball with the inside of the other foot.
2 Mathews -- Fake with inside of foot nudging ball by dipping shoulder, then take ball in the opposite direction with the outside of same foot. (explode)
3 Cap -- Cut ball with inside of foot slightly backward and take ball ahead with the inside of the opposite foot.
4 Stepover -- With ball moving, stepover ball so ball is outside of stepover foot, turn and take the ball with the other foot.
5 Scissors over ball -- Step behind ball as if preparing to take it with the outside of one foot, then step over the ball and take it with the outside of the other foot.
6 Rivolino -- Same as stepover, but take the ball with outside of stepover foot.
7 Vee -- Fake pass with instep (across body), pull ball back with sole and take in opposite direction with the inside of the same foot.
8 Cruyff -- Fake kick with inside of foot, but instead pull ball behind the standing leg and change directions.
9 Inside of foot cut -- Cut the ball across body with inside of foot while simultaneously stepping over it and take with outside of opposite foot.
10 3/4 Inside of foot turn -- Cut ball back with inside of foot, continue turning 3/4 of the way around and take the ball with the inside of the same foot
11 3/4 Outside of foot turn -- Cut ball back with outside of foot, continue turning 3/4 of the way around and take the ball with the outside of the same foot
12 Scissors behind ball -- Step behind ball as if preparing to take it with outside of one foot, fake, then take it with the outside of the opposite foot. (easy to learn)
13 Scissors in front of ball -- Step behind ball as if preparing to take it with outside of one foot, then step around front of ball and take it with outside of the other foot.
14 Double Scissors -- Push ball forward, make alternate scissors steps and take with outside of first foot. (ineffective close to opponent)
15 Reverse Mathews -- Fake with outside of one foot, step behind and take with outside of opposite foot. (also called body swerve or Touch 'n go)
16 Stepover - Scissors -- Ball rolling. Stepover followed by scissors with same foot and take with outside of other foot.
17 Front Roll -- While moving forward, pull ball across body with sole and take with outside of opposite foot.
18 Scotch -- With ball moving, step over and ahead of ball; tap the ball forward with the opposite foot behind the stepover foot. Explode.
Conditioning
Interval Training
by Christopher Williams
“Explanation of Training Notes” by David Graham
CONDITIONING
Conditioning is the most basic element of any athletic success. Without it, athletic success is the result luck. While luck is appreciated, it does unexpectedly go wherever it wants. Therefore, to achieve athletic success, luck must be removed and replaced with skill and execution. Only then will you be in control of the things you can control, at the time you need to control them.
Proper conditioning shall achieve three things. First, is the obvious plus in physical performance late in the game. Second, is that mental functions are quicker and more apt to be correct when not under physical duress. Third, is that most injuries occur as the players fatigue threshold approaches.
There should never be a reason for anyone to wonder, if conditioning was a factor. That would suggest a lack of suitable preparation, which should not be allowed! Everyone must participate! For if just one player, for one instant, at a critical time, is not able to keep up, then that team effort shall be lost for always.
The “Fartlek Running and Training Program” was developed by a strength and conditioning coach to address the physical requirements of “intervals”, which are found in most team athletics. The idea is that by using a training format which parallels the sport, the benefits of the training are realized more quickly. Quite surprisingly, research that is ongoing today, has shown that with little variation, the same training format works for almost all team sports.
FARTLEK RUNNING
The word “fartlek” comes from the Swedish words for “speed play”. Fartlek running and training consists of varying the distance and intensity of the work within the overall training distance that you run. This type of training will be performed in sets of three sessions, during a one week time frame.
General Training Guidelines
1. Stretch properly BEFORE AND AFTER each training session. A light jog is required to warm the muscles before stretching.
2. When speed runs are included early in the session, then some 1/2 speed runs must be performed first as part of the warmup, to prepare the muscles.
3. Light jogging and stretching after heavy training sessions will rid your legs of waste products (lactic acid). A buildup of lactic acid shall cause a heavy and sluggish feeling in the legs. Light jogging and stretching will relieve that feeling.
4. Always use a watch and time your runs. It is best to keep a training diary of your times etc.
5. It is best to train with one or two other people.
6. Always take in fluids in moderate levels before, during, and after a training session. Water is fine, or use a sport drink if you prefer (not a soft drink).
7. Make sure that you are playing as well as doing the conditioning program. Work on your passing, first touch with the ball, and shooting. DO NOT ONLY RUN!!!!
1A-1
Explanation of Training Notes
1. You should not begin interval training of any kind until your aerobic capacity has been established. If your fitness level is not high, you should plan to complete at least 2 weeks of regular aerobic capacity training before attempting fartlek or other interval training. A sample plan for 4 weeks of aerobic capacity training for U15 and above would be the following:
Week 1: Choose a distance you can run comfortably in about 25 min. Run the same distance four times, attempting to reduce your time to between 20 and 22 min by the fourth run. (Don’t worry if your time does not improve every time you run — look for a trend toward improvement!)
Week 2: Choose a distance you can run comfortably in about 30 min. Run the same distance four times, attempting to reduce your time to between 26 and 28 min by the fourth run.
Week 3: Choose a distance you can run comfortably in about 35 min. Run the same distance four times, attempting to reduce your time to between 30 and 33 min by the fourth run.
Week 4: Choose a distance you can run comfortably in about 40 min. Run the same distance four times, attempting to reduce your time to between 35 and 38 min by the fourth run.
2. This training, which is quite short but intense, should be done regardless of whether you have a practice.
3. Sit-ups should be done in sets; for example, if you see 100 sit-ups (5x20), this means you should do 5 sets of 20 sit-ups, with 20-30 seconds of rest between sets.
4. Rough distance equivalents in terms of a full-size soccer pitch:
15 m = about 1 stride less than the distance from the goal line to the top of the 18
20 m = centre of the goal to the closer edge (not the top) of the penalty area
50 m = goal line to halfway line
100 m = 1 field length
200 m = 2 field lengths
800 m = 8 field lengths or about 2.5 circuits outside the lines
1 km = about 3 circuits
“Running the lake” = about 3.5 km or a bit less.
5. “Shuttle cones” are a given number of cones or other markers set up a given distance apart. To run this exercise, start from the given distance before the first cone, run to the first cone and then back to the start, then to the second one and back to the start, and so on. So if you see “2 - 4 x 10 shuttle cones, 30 sec rest between”, that means to set up your cones or other markers like this, where ‘S’ is the starting line:
S o o o o
-- 10 m ---- 10 m ---- 10 m ---- 10 m --
You would run the shuttles once, then rest for 30 sec, then run them again for a total of 2 sets. If you see “4 - 4 x 15 shuttle cones”, that means to run 4 repetitions with 4 cones set up 15 m apart, and the first one 15 m from the starting line.
6. “Back sprints” are simply sprints performed running backwards.
TRAINING FOR U-12 & U-13
NB: All stretch and warm ups include a 2 minute jog period
FIRST WEEK
Session #1: 20 minutes total
Session #2: 20 minutes total
1. Stretch and warm up, 50 sit ups (5x10)
1. Stretch and warm up, 75 sit ups (5x15)
2. 1 - 800 m run, 5 min. max, rest 1 min.
2. 1 - 800 m run, 5 min max rest 1 min.
3. 3 - 20 m sprints, 30 sec. between
3. 3 - 50 m sprints, 30 sec. between
4. 1 - 200 m sprint, rest 45 sec.
4. 3 - 4 X 10 shuttle cones, 30 sec. between
5. 2 - 4 X 10 shuttle cones, 15 sec. between
5. 3 - 20 m sprints, 30 sec. between
6. 1 minute jog, stretch and warm down
6. 2 - 15 m back sprints
7. 1 minute jog, stretch and warm down
Session #3: 20 minutes total - Repeat session #1
SECOND WEEK
Session #1: 20 minutes total
Session #2: 20 minutes total
1. Stretch and warm up, 100 sit ups (5x20)
1. Stretch and warm up, 100 sit ups (5x20)
2. 1 - 800 m run, 5 min. max, rest 1 min
2. 1 - 100 m sprint, rest 45 sec
3. 3 - 50 m sprints, 30 sec. between
3. 2 - 50 m sprints, 30 sec. between
4. 2 - Sprint & jog 100 m, 30 sec. between
4. 3 - 4 X 10 shuttle cones, 15 sec. between
5. 3 - 4 X 10 shuttle cones,15 sec. between
5. 3 - 10 m sprints, 30 sec. between
6. 2 minute jog, Stretch and warm down
6. 4 - 10 m back sprints, 10 sec. between
7. 2 minute jog, stretch and warm down.
Session #3: 20 minutes total - Repeat session # 2
THIRD WEEK
Session #1: 30 minutes total
Session #2: 30 minutes total.
1. Stretch and warm up, 120 sit ups (6x20)
1. Stretch and warm up,120 sit ups (6x20)
2. Run 1200 m, 8 min. max
2. 1 - 100 m sprint, rest 30 sec
3. Stretch and rest for 2 min
3. 2 - 50 m sprints, 30 sec. between
4. 2 - Sprint & jog 100 m, 30 sec. between
4. 3 - 15 m sprints, 20 sec. between
5. 1 - Sprint and walk, rest 1 min
5. 4 - 4 X 10 shuttle cones, 30 sec. between
6. 2 - 4 X 10 shuttle cones, 30 sec. between
6. 3 - 10 m back sprints, 15 sec. between
7. 2 minute jog, stretch and warm down
7. 3 minute jog, stretch and warm down
Session #3: 30 minutes total - Repeat session #2
FOURTH WEEK
Repeat complete training schedule from week three
1A-2
by Christopher Williams
“Explanation of Training Notes” by David Graham
CONDITIONING
Conditioning is the most basic element of any athletic success. Without it, athletic success is the result luck. While luck is appreciated, it does unexpectedly go wherever it wants. Therefore, to achieve athletic success, luck must be removed and replaced with skill and execution. Only then will you be in control of the things you can control, at the time you need to control them.
Proper conditioning shall achieve three things. First, is the obvious plus in physical performance late in the game. Second, is that mental functions are quicker and more apt to be correct when not under physical duress. Third, is that most injuries occur as the players fatigue threshold approaches.
There should never be a reason for anyone to wonder, if conditioning was a factor. That would suggest a lack of suitable preparation, which should not be allowed! Everyone must participate! For if just one player, for one instant, at a critical time, is not able to keep up, then that team effort shall be lost for always.
The “Fartlek Running and Training Program” was developed by a strength and conditioning coach to address the physical requirements of “intervals”, which are found in most team athletics. The idea is that by using a training format which parallels the sport, the benefits of the training are realized more quickly. Quite surprisingly, research that is ongoing today, has shown that with little variation, the same training format works for almost all team sports.
FARTLEK RUNNING
The word “fartlek” comes from the Swedish words for “speed play”. Fartlek running and training consists of varying the distance and intensity of the work within the overall training distance that you run. This type of training will be performed in sets of three sessions, during a one week time frame.
General Training Guidelines
1. Stretch properly BEFORE AND AFTER each training session. A light jog is required to warm the muscles before stretching.
2. When speed runs are included early in the session, then some 1/2 speed runs must be performed first as part of the warmup, to prepare the muscles.
3. Light jogging and stretching after heavy training sessions will rid your legs of waste products (lactic acid). A buildup of lactic acid shall cause a heavy and sluggish feeling in the legs. Light jogging and stretching will relieve that feeling.
4. Always use a watch and time your runs. It is best to keep a training diary of your times etc.
5. It is best to train with one or two other people.
6. Always take in fluids in moderate levels before, during, and after a training session. Water is fine, or use a sport drink if you prefer (not a soft drink).
7. Make sure that you are playing as well as doing the conditioning program. Work on your passing, first touch with the ball, and shooting. DO NOT ONLY RUN!!!!
1A-1
Explanation of Training Notes
1. You should not begin interval training of any kind until your aerobic capacity has been established. If your fitness level is not high, you should plan to complete at least 2 weeks of regular aerobic capacity training before attempting fartlek or other interval training. A sample plan for 4 weeks of aerobic capacity training for U15 and above would be the following:
Week 1: Choose a distance you can run comfortably in about 25 min. Run the same distance four times, attempting to reduce your time to between 20 and 22 min by the fourth run. (Don’t worry if your time does not improve every time you run — look for a trend toward improvement!)
Week 2: Choose a distance you can run comfortably in about 30 min. Run the same distance four times, attempting to reduce your time to between 26 and 28 min by the fourth run.
Week 3: Choose a distance you can run comfortably in about 35 min. Run the same distance four times, attempting to reduce your time to between 30 and 33 min by the fourth run.
Week 4: Choose a distance you can run comfortably in about 40 min. Run the same distance four times, attempting to reduce your time to between 35 and 38 min by the fourth run.
2. This training, which is quite short but intense, should be done regardless of whether you have a practice.
3. Sit-ups should be done in sets; for example, if you see 100 sit-ups (5x20), this means you should do 5 sets of 20 sit-ups, with 20-30 seconds of rest between sets.
4. Rough distance equivalents in terms of a full-size soccer pitch:
15 m = about 1 stride less than the distance from the goal line to the top of the 18
20 m = centre of the goal to the closer edge (not the top) of the penalty area
50 m = goal line to halfway line
100 m = 1 field length
200 m = 2 field lengths
800 m = 8 field lengths or about 2.5 circuits outside the lines
1 km = about 3 circuits
“Running the lake” = about 3.5 km or a bit less.
5. “Shuttle cones” are a given number of cones or other markers set up a given distance apart. To run this exercise, start from the given distance before the first cone, run to the first cone and then back to the start, then to the second one and back to the start, and so on. So if you see “2 - 4 x 10 shuttle cones, 30 sec rest between”, that means to set up your cones or other markers like this, where ‘S’ is the starting line:
S o o o o
-- 10 m ---- 10 m ---- 10 m ---- 10 m --
You would run the shuttles once, then rest for 30 sec, then run them again for a total of 2 sets. If you see “4 - 4 x 15 shuttle cones”, that means to run 4 repetitions with 4 cones set up 15 m apart, and the first one 15 m from the starting line.
6. “Back sprints” are simply sprints performed running backwards.
TRAINING FOR U-12 & U-13
NB: All stretch and warm ups include a 2 minute jog period
FIRST WEEK
Session #1: 20 minutes total
Session #2: 20 minutes total
1. Stretch and warm up, 50 sit ups (5x10)
1. Stretch and warm up, 75 sit ups (5x15)
2. 1 - 800 m run, 5 min. max, rest 1 min.
2. 1 - 800 m run, 5 min max rest 1 min.
3. 3 - 20 m sprints, 30 sec. between
3. 3 - 50 m sprints, 30 sec. between
4. 1 - 200 m sprint, rest 45 sec.
4. 3 - 4 X 10 shuttle cones, 30 sec. between
5. 2 - 4 X 10 shuttle cones, 15 sec. between
5. 3 - 20 m sprints, 30 sec. between
6. 1 minute jog, stretch and warm down
6. 2 - 15 m back sprints
7. 1 minute jog, stretch and warm down
Session #3: 20 minutes total - Repeat session #1
SECOND WEEK
Session #1: 20 minutes total
Session #2: 20 minutes total
1. Stretch and warm up, 100 sit ups (5x20)
1. Stretch and warm up, 100 sit ups (5x20)
2. 1 - 800 m run, 5 min. max, rest 1 min
2. 1 - 100 m sprint, rest 45 sec
3. 3 - 50 m sprints, 30 sec. between
3. 2 - 50 m sprints, 30 sec. between
4. 2 - Sprint & jog 100 m, 30 sec. between
4. 3 - 4 X 10 shuttle cones, 15 sec. between
5. 3 - 4 X 10 shuttle cones,15 sec. between
5. 3 - 10 m sprints, 30 sec. between
6. 2 minute jog, Stretch and warm down
6. 4 - 10 m back sprints, 10 sec. between
7. 2 minute jog, stretch and warm down.
Session #3: 20 minutes total - Repeat session # 2
THIRD WEEK
Session #1: 30 minutes total
Session #2: 30 minutes total.
1. Stretch and warm up, 120 sit ups (6x20)
1. Stretch and warm up,120 sit ups (6x20)
2. Run 1200 m, 8 min. max
2. 1 - 100 m sprint, rest 30 sec
3. Stretch and rest for 2 min
3. 2 - 50 m sprints, 30 sec. between
4. 2 - Sprint & jog 100 m, 30 sec. between
4. 3 - 15 m sprints, 20 sec. between
5. 1 - Sprint and walk, rest 1 min
5. 4 - 4 X 10 shuttle cones, 30 sec. between
6. 2 - 4 X 10 shuttle cones, 30 sec. between
6. 3 - 10 m back sprints, 15 sec. between
7. 2 minute jog, stretch and warm down
7. 3 minute jog, stretch and warm down
Session #3: 30 minutes total - Repeat session #2
FOURTH WEEK
Repeat complete training schedule from week three
1A-2
Notes from the Trainer
improve as a team, and some of the girls described what they are doing. That they are doing anything on their own is great, and they should be commended for it.
However, it is possible to spend the time in ways that maximize the time spent and how it will develop each of the team members as a player. I recommend the following (and these are guidelines and ideas - just getting out and playing with your daughter is also great
practice):
1. Do the 1000 touches workout. If this is done non-stop with speed
it is quite a cardio workout and will leave the girls legs tired.
Try it and you will see. It will also over 6 months to a year develop coordination, ball feeling, and an excellent touch on the ball.
2. Soccer is a game of quick bursts of speeds and lateral agility, not long slow running. Some long, slow running is good to develop base fitness, but interval training is much more important. I have attached some possible workouts (it is by age group and those of you with older players there are workouts there for them also.) Even better if you can take the essence of the workout and on some of them add a ball skill in there also, as we did today in practice. Even if you only have time for either the jogging or part of the intervals, do the intervals.
-Roy
However, it is possible to spend the time in ways that maximize the time spent and how it will develop each of the team members as a player. I recommend the following (and these are guidelines and ideas - just getting out and playing with your daughter is also great
practice):
1. Do the 1000 touches workout. If this is done non-stop with speed
it is quite a cardio workout and will leave the girls legs tired.
Try it and you will see. It will also over 6 months to a year develop coordination, ball feeling, and an excellent touch on the ball.
2. Soccer is a game of quick bursts of speeds and lateral agility, not long slow running. Some long, slow running is good to develop base fitness, but interval training is much more important. I have attached some possible workouts (it is by age group and those of you with older players there are workouts there for them also.) Even better if you can take the essence of the workout and on some of them add a ball skill in there also, as we did today in practice. Even if you only have time for either the jogging or part of the intervals, do the intervals.
-Roy
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