Dear Tidal Wave Parents –
As the registration process progresses, on Monday you will need to fill out the USYSA Membership Form that I give to you in the event of an emergency medical treatment given to your daughter. I have already filled out the majority of the forms for returning players to ensure proper procedures.
For those of you not attending camp, I will mail you the forms tomorrow, please complete and include the additional requirements (see below) and mail them back to me with your check. My address is listed below.
For new players: Players name must match the player’s name as it appears on her birth certificate. No nick names.
For all: Parent signature is required in two areas in blue ink on the USYSA membership form and will be returned as incomplete if missing.
In addition to the properly completed form, I will need:
Check or Money order made out to OVYSL for $25
One small 1 ½ X 1” colored photo of your player. A too small picture or too large picture is unacceptable. No hat or sunglasses. Photos must be front view. No Polaroid’s and no photos cut from previous passes or baseball cards will be accepted. Computer generate photos are acceptable if they are high quality. PLEASE WRITE PLAYERS NAME ON BACK OF PHOTO.
Two copies of a copy of the players government issued certified birth certificate (not the original), green card, refugee card or passport. Hospital, baptismal or religious certificates are NOT acceptable. (This is required for age verification per USYSA rules and after this year will not be required as the new computer program will already have this information in the program.)
Additional funds will be collected to cover the team registration fee as well as referee and field dues, however, we will determine that amount in the next week.
I think that covers it, if you have additional questions, please let me know.
Thanks for your cooperation with this.
Cheers-
Celeste
Sunday, July 08, 2007
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
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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
Thursday, February 22, 2007
Notes from Coach re: MCFC Camp, Practice Saturday
Tidal Wave Parents,
First off… congratulations to the girls on their first win! The competition varies significantly in our indoor league, but the team is definitely improving. I was pleased, particularly on offense, as the girls are really trying to control the ball first and then do something skillful with it. A number of times I saw them settle it and then look around to decide on the play. We even had a very nice “give and go” up the right side! On defense, we are still relying on the “kick ball” approach. This is not surprising as the players feel more pressure in their own defensive end. We will continue to work on it all the way around and their confidence as well as their play will keep improving!
For the spring, we will practice 4 – 5:30 pm on Mon and Wed at the Ft Ord (Hayes Park) field. We will use one of these practice periods as our weekly training session with Roy. This is the same field we used in January. Our first practice will be Monday, 5 March. I would also like all of our players to attend the MCFC Camp on Sunday afternoons (3 – 5 pm at San Benancio Middle School). The camp will dovetail nicely with our practice and training sessions during the week. With the team discount, the cost for the camp will be $50 per player. Finally, although still TBD, early indications are that our home games this spring will likely be at York.
For the indoor season, we have two games left. This Saturday’s game is an intra-squad scrimmage - the opposing team (Toros) dropped out of the league. Game time is 11:50 and 15 minutes prior should work fine for the show time. I will use the first half for a scrimmage among the team. I propose we use the second half for a fun parents vs players match! Plan to wear tennis shoes and “bring your game”!!
As always, please drop me a note or call if you have any questions.
Go Wave!
Owens
First off… congratulations to the girls on their first win! The competition varies significantly in our indoor league, but the team is definitely improving. I was pleased, particularly on offense, as the girls are really trying to control the ball first and then do something skillful with it. A number of times I saw them settle it and then look around to decide on the play. We even had a very nice “give and go” up the right side! On defense, we are still relying on the “kick ball” approach. This is not surprising as the players feel more pressure in their own defensive end. We will continue to work on it all the way around and their confidence as well as their play will keep improving!
For the spring, we will practice 4 – 5:30 pm on Mon and Wed at the Ft Ord (Hayes Park) field. We will use one of these practice periods as our weekly training session with Roy. This is the same field we used in January. Our first practice will be Monday, 5 March. I would also like all of our players to attend the MCFC Camp on Sunday afternoons (3 – 5 pm at San Benancio Middle School). The camp will dovetail nicely with our practice and training sessions during the week. With the team discount, the cost for the camp will be $50 per player. Finally, although still TBD, early indications are that our home games this spring will likely be at York.
For the indoor season, we have two games left. This Saturday’s game is an intra-squad scrimmage - the opposing team (Toros) dropped out of the league. Game time is 11:50 and 15 minutes prior should work fine for the show time. I will use the first half for a scrimmage among the team. I propose we use the second half for a fun parents vs players match! Plan to wear tennis shoes and “bring your game”!!
As always, please drop me a note or call if you have any questions.
Go Wave!
Owens
Monday, February 12, 2007
MCFC Spring Soccer Camp
Info on 8 Week Spring soccer camp that our club will be hosting starting in March & April
Sundays:March 4, 11, 18, 25
April 1, 15, 22, 29
3-5 at San Benancio School
Please make sure all of your teams receive the flyer and encourage them to attend the camp. The camp will be targeted at the teams and the needs of both the team and individuals. The more teams can attend, the better we believe the camp will work. Please also utilize this as a try-out venue for new players you would like to see at the camp that might be candidates for your teams. We will have club balls and shirts to hand out as part of the registration packet. Thanks for the support, and let me know as soon as possible if your team will be attending, approximately how many kids from your team ($50/player for team sign-ups – great bargain) will be coming, and some of the training needs you know about for your team.
Sundays:March 4, 11, 18, 25
April 1, 15, 22, 29
3-5 at San Benancio School
Please make sure all of your teams receive the flyer and encourage them to attend the camp. The camp will be targeted at the teams and the needs of both the team and individuals. The more teams can attend, the better we believe the camp will work. Please also utilize this as a try-out venue for new players you would like to see at the camp that might be candidates for your teams. We will have club balls and shirts to hand out as part of the registration packet. Thanks for the support, and let me know as soon as possible if your team will be attending, approximately how many kids from your team ($50/player for team sign-ups – great bargain) will be coming, and some of the training needs you know about for your team.
Wednesday, February 07, 2007
More Spring Registration Information
All – In reviewing the paperwork, we will need 2 copies signed and turned in in blue ink. So please print out 2 copies of the document and sign them both in BLUE and bring them this weekend. And don’t forget birth certificates! J Thanks!
Celeste
Celeste
Tuesday, February 06, 2007
Info From MCFC President
...spring soccer camp hosted by MCFC is both timely and important to our teams and our Club. Please mark your calendars starting the first Sunday of March, the 4th, as well as the 11th, 18th, 25th, and then into April on the 1st, 15th, 22nd and 29th. We plan to host a camp based on the specific training needs of our Club teams and to use the camp as an opportunity to invite potential club players to “try-outs” in the context of the soccer camp. We believe both the timing of the camp is perfect (preparation for spring, but also not extending out too long because we have very busy months in May and June with ODP try-outs, league play, etc.) and in terms of cost. We will be charging $65 for the camp per player and each player will receive an MCFC logo t-shirt and a soccer ball as part of the fees. The fees are half that of Catalyst and the eight week segment is more reasonable. With fees for CYSA relatively low in the spring, this is a great opportunity for club players to put time into development and refinement of skills. The camp will likely be held at San Benancio school from 3-5pm for the U10-U13 age group, and 5-7pm for the U14-U18 age groups – different focus areas. The following individuals will be involved in teaching at the camp:
Rod Gilchrist National C License
Hillel Rom National D License
Khalid Ali-Rasheed National C Diploma
Eric Johnsen National D License
Jason Del Porto Director SVYSL, CSUMB & Samba Player
A detailed flyer will be forthcoming in the next few days about the camp. We would like a very strong participation from club teams and remember, the camp will primarily be geared towards the training needs of our teams. This will also be an opportunity for coaches to come out and observe, participate, etc. and learn some innovative exercises in helping develop your own team and working on the skills they need.
Please let me know of the interest level in having your players participate in the camp, approximately how many players you think might come, and your specific training needs as you see them today.
We are also planning on an F license course for coaches the weekend of March 24 and hoping to get a referee course as well.
Rod Gilchrist National C License
Hillel Rom National D License
Khalid Ali-Rasheed National C Diploma
Eric Johnsen National D License
Jason Del Porto Director SVYSL, CSUMB & Samba Player
A detailed flyer will be forthcoming in the next few days about the camp. We would like a very strong participation from club teams and remember, the camp will primarily be geared towards the training needs of our teams. This will also be an opportunity for coaches to come out and observe, participate, etc. and learn some innovative exercises in helping develop your own team and working on the skills they need.
Please let me know of the interest level in having your players participate in the camp, approximately how many players you think might come, and your specific training needs as you see them today.
We are also planning on an F license course for coaches the weekend of March 24 and hoping to get a referee course as well.
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