A GUIDE TO SUPERIOR PERFORMANCE IN WOMEN’S...

The Fitness Manual 1

Running head: THE FITNESS MANUAL

UNIVERSITY OF LA VERNE

LA VERNE, CALIFORNIA

THE FITNESS MANUAL:

A GUIDE TO SUPERIOR PERFORMANCE IN WOMEN’S SOCCER

A Paper Prepared for EDUC 596

In Fulfillment of

The Requirements for the Degree

Master of Education

Kayce Matsunaga

May 2010


Table of Contents

The Problem…………………………………………………………………Pg. 3

Introduction………………………………………………………………….Pg. 4, 5

Soccer: The Greatest Sport of All Time…………………………………….Pg. 5

History……………………………………………………………...Pg. 5, 6

Laws………………………………………………………………...Pg. 6, 7, 8, 9

Collegiate Soccer……………………………………………………………Pg. 9

NCAA/Division III…………………………………………………Pg. 9, 10, 11

SCIAC………………………………………………………………Pg. 11, 12, 13, 14

Preseason Fitness…………………………………………………...Pg. 14

Injury………………………………………………………………..Pg. 15

Fitness……………………………………………………………………….Pg. 15

Anaerobic Resistance & Endurance/ Aerobic Training…………...Pg. 15, 16, 17

Heart Rate…………………………………………………………..Pg. 17, 18

Strength and Conditioning………………………………………….Pg. 18, 19, 20

Plyometrics………………………………………………………….Pg. 21

Speed and Agility…………………………………………………..Pg. 21, 22

The Power of Good Eating………………………………………………….Pg. 22

Carbohydrates………………………………………………………Pg. 22, 23

Proteins……………………………………………………………..Pg. 23

Fats…………………………………………………………………Pg. 23, 24

Pre-game Nutrition…………………………………………………Pg. 24, 25

Post-game Nutrition………………………………………………...Pg. 25

Hydration…………………………………………………………...Pg. 25, 26, 27

Performance on the Field……………………………………………………Pg. 27

The Fitness Manual/Works Cited…………………………………………...Pg. 28-69


The Problem

Sport (spôrt, sp rt): An activity involving physical exertion and skill that is governed by

a set of rules or customs and often undertaken competitively

(http://www.thefreedictionary.com/sport). In today’s society, sports are a part of life. Many

breathe, eat, and live to play. Those who are talented, hard working, serious, and competitive

will go on to play at the next highest level. In order to achieve success at the next highest level

of play, what are the necessary steps? How do you prepare for the intense combat?

The purpose of my creative project is to develop a fitness and nutritional guide for

collegiate female soccer athletes. Currently, I am an assistant coach at a Division III University

that feasts on providing a top notch soccer program. In order to prepare for season, these athletes

have to organize on their own because of rules that restrict them from being able to train with a

coaching staff. In order to come into season as fit as possible, a fitness and nutritional guide

would provide them an opportunity to just do that. There are many benefits in having a guide

such as decreasing the chances of injury, lower heart rate, and increase stamina and agility.

The physical demands that soccer has require many athletes to come in at top shape. The

sport is characterized by short sprints, rapid acceleration or deceleration, turning, jumping,

kicking, and tackling (Taskin, 2008). With such intense strain on the overall body, it is vital to

prepare as much as possible before stepping foot on the field. Players also need to maximize

their energy during peak performance through the power of good eating. Supplying the body

with the proper nutrients it needs will fuel the athlete to help improve his/her performance during

a match. Overall, a program that can provide these training guides can achieve much success

and benefit from the training.

http://www.thefreedictionary.com/sport


The Fitness Manual: A Guide to Superior Performance in Women’s Soccer

Introduction

Soccer, a simple sport played by millions. There are 11 players on a team, 2 goals, 1

center referee, 1 ball, and 120 meters by 90 meters of open space to figure out how to get the ball

in the back of your opponents net in 90 minutes. Being such a fierce sport, any athlete who

participates never wants to lose. So what exactly does it take to be the best? “The vision of a

champion is someone bent over, drenched in sweat, to a point of exhaustion, when no one else is

watching” - Anson Dorrance. “Failure happens all the time. It happens every day in practice.

What makes you better is how you react to it” -Mia Hamm. To be the best, you have to prepare.

“Fail to prepare, prepare to fail” -Roy Keane

(http://www.allgreatquotes.com/soccer_quotes.shtml). Hard work, dedication, discipline, and

drive are just a few components that are a must in order to be successful. Every success is built

on the ability to do better than good enough. In the soccer world, anything less than being the

best is undesirable.

Playing soccer competitively requires extreme demand both physically and mentally. In

order to meet these demands, one has to prepare ahead of time. In collegiate soccer, there are

rules and restrictions that you must follow. With these restrictions, a limited amount of time is

allotted before season starts to train your team with a coaching staff. Before that, all preseason

training is done on the athletes own. “Competitive situations are different for each position,

depending on the system of play and size of field, but consistently involve repeated sprints,

lengthy runs, and short periods of recovery” (Rhea, Lavinge, Robbins, & Esteve-Lanao, 2009).

With this knowledge, it is imperative to seek out as much training to prepare for such physical

http://www.allgreatquotes.com/soccer_quotes.shtml


demands on the body in order to be able to perform optimally for the duration of the match. Not

only does physical training need to happen, but also developing a diet fit for an athlete. By

building good eating habits and eating the right food, soccer players can fuel their body to

maximize their energy reserves and perform at peak efficiency for an entire game (Luxbacher,

1993). The purpose of this literature review is to review soccer fitness training along with

nutrition to develop a fitness and nutritional manual/guide for collegiate female soccer athletes to

help decrease the risk of injury while increasing physical fitness in order to endorse a successful

season.

Soccer: The Greatest Sport of All Time

History

It is hard to say when soccer truly was invented. Nowadays, it is said that soccer started

in the European countries; others believe that different forms of soccer were around for ages.

For example, in China, a game called Cuju was taking place around the second century B.C. It

was not exactly soccer let’s say, but the entity of the sport was kicking a leather ball around and

getting it through a small hole in a piece of silk stung between two high poles. As the soccer

timeline moves forward, it slowly makes its way into European territory. Here, villages would

play against one another. There was an unlimited amount of players per team but they all had to

be from the same village. In order to score, each team had to shoot at a specific land mark. Back

then, the ball was made out of inflated pig skinned stuffed with all sorts of material.

In 1314, the game of soccer was banned from France by Nicholas de Farndone, the

Mayor of London. It was getting too violent and sinful. Despite this ban, soccer continually

grew in medieval England. Eventually, it was introduced in English public schools to keep


young boys fit. With this, the game began to become slightly more organized in the midst of

well defined teams, positions, referees and coaches (deemed "training masters" in early records).

Schools began to play one another and realized that each school had different rules that they each

followed. It was very hard to find a common ground. In 1862, a solicitor by the name of Cobb

Morley, formed a semi-professional soccer club in Barnes, called the Barnes Club. Cobb saw

that the game needed more organization if it were to be played properly and started a governing

body. On October 26, 1863, the founding fathers of other organizations came together and were

deemed the “Football Association.” Cobb presented laws of the game to this newly founded

association and on December 8, 1863, the rules were accepted and have since stood in the

game’s constitution with some modification with the advancement of modern play.

Laws

Soccer does not have rules to follow but rather laws. These laws came into effect on

December 8, 1863 when the father of soccer, Cobb Morley and the Football Association, came to

an agreement on how soccer would be properly organized. With the advancement of modern

play, the laws of been modified to meet these changes. There are 17 laws that determine how the

game will be played.

1. The pitch, or field, must be between 90 and 120 meters long and 45 and 90 meters wide.

The shape of the field must be a rectangular shape as well as each goal has the

dimensions of 7.32 meters long and 2.44 meters high. The center circle needs to have a

diameter of 18.30 meters and the distance between the penalty spot and the goal is 11

meters.


2. The soccer ball will be ever changing. The basic rule is that the ball must have a

circumference between 68 and 70 centimeters and weigh between 410 and 450 grams.

Lastly, the ball can be made out of leather or any other similar material.

3. The number of players on the pitch includes 10 players on the outfield and 1 goalkeeper.

You can have as many substitutes on the bench as you would prefer.

4. The player must wear a jersey, cleats, shin guards, shorts and socks. The two teams must

have different equipment so that they can be differentiated on the pitch.

5. For the most part, there is a center referee assisted by two other refs on the sidelines. The

center ref enforces all the laws of the game.

6. The assistant refs are on the opposite ends of each sideline. They assist the center ref and

have no decision power. They may suggest a foul, offside, or handball but it is up to the

center ref if he wants to agree with his assistant.

7. In a regular adult game, the standard rule is 2 halves of 45 minutes each with a 15 minute

half time break. The official time is held by the main center referee. The time does not

stop if the ball goes out of play or substitutions. If deemed appropriate, the center ref will

add on additional injury time at the end of the game.

8. There are 8 reasons why the game could be stopped. 1. If the other team scores a goal

and a kick off is implemented. 2. If the ball goes out on the side lines, the player who

last touched the ball conceded a throw-in. The game is restarted with the other team

throwing the ball back into play. 3. If the ball goes out of bounds from the goal line in

which the ball was last touched by the opposing team, a goal kick is awarded in the 6

yards box. 4. If the ball goes outside of the goal line caused by the team defending that

particular goal, a corner kick is given. 5. An in-direct free kick is awarded when a player


commits a dangerous play. 6. A direct kick is awarded to a player when a non dangerous

play is committed such as a handball. 7. A penalty kick is taken when a foul or handball

is done in the defending team’s penalty area. 8. Lastly, the game can be stopped when

the referee deems a drop ball caused from a special circumstance.

9. The ball is out of bounds when it passes a bounding line (goal lines and touch lines).

10. A goal can be made by kicking it in the opponent’s goal with the entire circumference of

the ball crosses the goal line.

11. Offside’s occurs when the striker is nearer to the other team’s goal than both the ball and

the second to last opponent.

12. Free kicks are taken from either a direct or indirect misconduct. The players from the

opposing team have to be at least 9.15 meters away from where the ball is placed. The

player who is taking the free kick cannot touch it again until someone else touches it, a

teammate or opposing player.

13. Penalty kicks are taken when a defended player fouls or commits handball inside the 18

yard box. The goalkeeper is not allowed to move off the goal line until the ball is kicked.

They are allowed to move side to side. Player are allowed to stand outside of the 18 yard

box if the ball is blocked by the goal keeper, they can retrieve it.

14. When the ball goes out of play on the side lines, the opponent of the player who last

touched the ball will take a throw in. The player must keep both feet on the ground while

not going over the side line. The throw must be executed with the ball going over the

head.


15. Fouls occur when a player un-intently commits one such a player tries to get the ball from

his opponent and kicks him or pushes him away accidentally, whereas misconduct means

that a player willfully targets his opponent and punches, kicks or pushes him away.

16. A goal kick occurs when the attacking team takes the ball over the defending team’s goal

line.

17. Lastly, a corner kick happens when a defender kicks the ball out of bounds past their own

goal line (http://www.soccer-fans-info.com/soccer-rules.html).

Collegiate Soccer

NCAA/Division III

Deciding to play at the collegiate level is a big step in a person’s athletic career. One of

the most common associations is the National Collegiate Athletic Association (NCAA). The

NCAA first got started with the intense and terrifying game of Football that resulted in many

injuries and even deaths. To limit the amount of injuries and deaths, President Theodore

Roosevelt summoned college athletics leaders to the white house to figure out a reform. On

December 28, 1905, the Intercollegiate Athletic Association of the United States (IAAUS) was

founded by 62 members. The IAAUS officially was constituted March 31, 1906, and took its

present name, the NCAA, in 1910. The NCAA was a discussion as well as a rule-making group.

Eventually, the NCAA divided into three legislative and competitive divisions- I, II, and

III. According to the constitution and bylaws of the NCAA, Colleges and Universities in Division

III place highest priority on the overall quality of the educational experience and on the successful

completion of all students’ academic programs. They seek to establish and maintain an environment

in which a student-athlete’s athletics activities are conducted as an integral part of the student-


athlete’s educational experience, and in which coaches play a significant role as educators. They also

seek to establish and maintain an environment that values cultural diversity and gender equity among

their student-athletes and athletics staff. (Revised: 1/10/95, 1/9/06 effective 8/1/06). With each

sport, the NCAA mandates rules to make sure that each team with in the division is given a fair

advantage. For the purpose of this manual, we shall be looking at out of season rules.

Specifically, the NCAA states:

17.19.6 Out-of-Season Athletically related Activities. Student-athletes and members of the

coaching staff shall not engage in athletically related activities outside the institution’s

declared playing season per Bylaw 17.02.1.1. (Revised: 1/10/91 effective 8/1/92)

17.19.6.1 Summer Practice. Soccer practice that is organized or financially supported by a

member institution shall be prohibited during the summer unless specifically authorized

in the bylaws (e.g., foreign tour) or through official interpretations approved by the

Management Council.

17.19.7 Camps and Clinics. There are no limits on the number of student-athletes who may be

employed (e.g., as counselors) in the same soccer camps or clinics (see Bylaw 13.12).

Currently enrolled student-athletes may not participate as campers in their institution’s

camps or clinics. (Revised: 1/11/89, 1/10/92)

17.19.8 Other restrictions.

17.19.8.1 Noncollegiate, Amateur Competition. (See Bylaw 14.7 for restriction on outside

competition.) (Revised: 1/10/05)


17.19.8.1.1 Involvement of Coaching Staff. No member of the coaching staff of a member

institution may be involved in any capacity (e.g., coach, official, player or league/team

administrator) at anytime (i.e., during the academic year, vacation periods and summer)

with an outside team that involves any student-athlete with eligibility remaining from the

institution’s soccer team except as provided under Bylaws 14.7.3 and 17.29.

Not only do we as a University have to follow the rules of the NCAA, but we are also in

our own conference that has their own personal rules and by-laws.

SCIAC

Not only are we constituted under the NCAA rules, but also the rules of the Southern

California Intercollegiate Athletic Conference (SCIAC). SCIAC was formed in 1915 with 5

Southern California schools combed with the sole purpose of competing in intercollegiate sports

in the environment of high academic standards. Currently, within this conference, 8 schools

compete against one another. These schools include: California Lutheran University, Claremont-

Mudd-Scripps Colleges, University of La Verne, University of Redlands, Occidental College,

Pomona-Pitzer Colleges, Whittier College, and California Institute of Technology. With these 8

schools, rules and regulations enforced by NCAA as well as our own governing conference are

enforced. Here are the specific rules imposed by SCIAC:

8.4 Conference Sport Start Dates- 8.4.1 Fall Sports. The official opening date for

soccer is August 26. Actual opening dates may vary by institution due to the NCAA

limit on maximum number of practice opportunities prior to the first scheduled contest.

There will be no competition by any fall sports teams from December 15 to the end of the

school year.


8.4.4 End of Regular Season and Team Practice. The regular season and team practice

will end with the last regularly scheduled contest or at the conclusion of conference

championship/post season tournament, except for teams under serious consideration or

already selected for NCAA post season playoff berths. Teams under consideration for

NCAA playoff selection may continue practicing until final selections are determined.

Teams participating in the NCAA playoffs may continue to practice until they are

eliminated from the tournament or the tournament concludes, whichever comes first.

8.4.5 Coaching During the Summer. There shall be no coaching of college athletes at

any Conference school from the close of the academic year until the appropriate starting

date for practice for the following academic year. This does not prohibit athletes from

receiving instruction in Summer School courses open to all students.

8.5.6 Coaching Out of Season. Out-of-season instruction is permissible in all

conference sports except Basketball and Swimming & Diving provided it meets the

following conditions:

A. The out of season/non-traditional practice opportunities occur during the

designated window of opportunity as defined by this conference: Not before

November 1 for Spring sports and March 1 for Fall sports.

B. All activity falls within the confines for a declared playing season which has

been computed according to the NCAA Bylaw 17.1.9

C. All instructional sessions are voluntary and no class time will be missed.


D. Each individual student-athlete is limited to a maximum of six hours per week

of individual instruction or supervised team activity. All sessions of instruction

and activity are limited to a maximum of two hours in length.

E. No practice apparel is issued

F. No outside competition is allowed during the out of season practice

opportunities.

8.4.6.1 Regular classes in Physical Education, whether carrying credit or not, which are

listed in the instructional catalog and open to all students, shall not be construed to be

practice activity.

8.4.6.2 A student may not practice or compete out of season on a team sponsored by the

member Institution which he attends in the same sport in which he has participated during

season.

8.4.6.3 One organizational meeting of a team is permitted prior to the official starting

date of team practice.

8.4.6.6 There shall be no coaching of or playing with a SCIAC institution’s athlete by a

member of the intercollegiate coaching staff of that same institution in any competitive

situation.

8.4.6.5 Any coaching of student-athletes, other than that allowed by these interpretations,

shall be in violation of conference rules and regulations.


8.4.6.6 The out-of-season coaching practices of each member institution shall conform to

the more stringent of conference rules and regulations or of the national governing

associations to which the institution belongs.

Preseason Fitness

Before preseason starts, every athlete should be training on his or her own. Preseason is a

crucial time for teams before season hits in order to get all the athletes familiar with strategies,

team chemistry, to see how fit each person is, and lastly, to get as many touches on the ball as

necessary. Much success is driven off of an athlete’s fitness. “Physical training conducted

during the preseason period would be primarily maintenance training (Sayers, Binkley, 2008,

p.73).” Fitness test should be implemented during preseason training to see where every

athlete’s current level stands. Testing for aerobic capacity, speed, speed endurance, strength,

power, and agility are just some of the components that a coach should be testing for. By testing

for specific things, developing optimal training sessions to address the athlete’s strengths and

weaknesses is beneficial for one’s program. Sayers (2009) goes on to say that speed and speed

endurance can be assessed through single-sprint tests and multiple sprint tests respectively.

Recent studies have also shown that 96% of sprints during a soccer match are 30m or shorter and

49% are shorter than 10m. Therefore, acceleration can be tested over a distance of 10m from

both a standing and flying start. In soccer, a player will make multiple sprints in a game but the

ability to be able to recover from multiple sprints will determine which team will be conquering

the field. If a player cannot recover fast enough from being fatigued, this will leave their team in

a vulnerable position. Being able to regenerate enough adenosine triphosphate (ATP) will enable

that player to gain more energy to continue making sprints up and down the field.


Injury

Competing in a high level competition requires one to work out extremely hard. Muscle

strength and anaerobic power will influence how a person will perform in many sports. For

soccer, the lower extremities are the main target that one would want to enhance because of all

the strength needed in running, change of direction, agility, and tackling. In a study done by

Cedric Lehance (2008), he states that anaerobic power is the product of strength and speed and

refers to the ability of the neuromuscular system to produce the greatest possible impulse in a

given period. He goes on to say that by increasing the available force of muscular contraction in

appropriate muscle or muscle groups, acceleration and speed may improve skills critical to

soccer such as turning, sprinting and changing pace. By increasing the muscle mass in an

athlete, this will help reduce the risk of injury. The quadriceps muscle plays a role in sprinting,

jumping and ball-kicking; and hamstring contributes to knee flexion, which is a major factor in

stride power. The hamstring also controls the running activities and stabilizes the knee turns.

Quadriceps and hamstring and the balance between their respective strength performances may

influences sport-injury occurrence (Lehance, 2008). With all the sprinting and cutting done in

soccer, developing these muscle groups is vital in reducing the risk of injury to soccer athletes.

Fitness

Anaerobic Resistance & Endurance/Aerobic training

Going back to the basics, what is anaerobic and what is aerobic activity? Aerobic is

exercise that uses oxygen to produce energy. Usually the duration for this type of exercise lasts

for approximately 20 plus minutes. Some of the activity that is categorized under aerobic

exercise is running, swimming, or cycling. On the other hand, anaerobic activity is exercises that


force the body to work without oxygen. Short sprints and weightlifting are activities that are

listed under being anaerobic. Anaerobic helps build muscle mass as well as increasing strength

and is done in 2-3 minute bursts. In soccer, you need both aerobic and anaerobic exercises to

excel on the field.

What is anaerobic resistance? According to Dianzenza, Rusin, and Stupnicki (2009)

anaerobic resistance is the capacity to perform repeated series of anaerobic exercises at the

maximum capacity. In the game of soccer, players will have a high anaerobic resistance due to

the nature of the game. Soccer players will fatigue and recover doing this process a repeated

number of times from sprints to shots to tackles. Having a high level of anaerobic capacities will

have an effect on athletes that may have a crucial impact on match results. In a study done by

Sporis, Ruzic, and Leko (2008) they said that it has been proven previously that interval training

enhances aerobic endurance in soccer players by increasing distance covered, enhancing work

intensity, and increasing the number of sprints and involvements with the ball during a match.

So then what exactly is interval training? Interval training is having high intensity work while

alternating periods of rest or low activity. This is great for a player because of the work to rest

ratio that happens in a game. A player is constantly moving around from a sprint, to a jog, then

maybe some walking, then back to a sprint again, then cutting, jumping and tackling. A player is

continuously moving from fast to sudden stops so it is important to train before hand to prepare

the body for such a demand. According to

http://www.coachdos.com/issocceranaerobicsport.html, during an elite 90 minutes match, players

spend 15 minutes standing, 38 minutes walking, 14 minutes jogging, and 22 minutes running

with <2 minutes of this is sprinting. With these numbers, it can be shown that variations of

working out are implemented and that is why aerobic and anaerobic systems are both used with

http://www.coachdos.com/issocceranaerobicsport.html


the emphasis in the anaerobic exercises. Repeated sprint ability is a good indicator of match

related physical performance in elite soccer players and that is why some of the tests used to

predict match performance are based on repeated sprint ability (Sporis, Ruzic, and Leko 2008).

Rest periods are just as important as work periods. Different rest periods can produce

different results. According to Dustin Parson from http://www.protraineronline.com, for soccer

players, the optimal rest period ranges from 30-60 seconds. Another way to look at this is to

shoot for a work-rest ratio of 1:1. This means that you spend the same amount of time resting as

it took you to complete the previous set. The rest interval creates a high lactic acid level in the

exercising muscles. This forces the body to improve its ability to buffer the accumulating lactate,

thereby improving your ability to sustain moderate, near maximal or maximal contractions over a

given time period. Which means, by improving your ability to sustain a higher lactic acid level,

you will be able to fatigue less while performing in a match.

Heart Rate

There are two categories for heart rate: resting heart rate and target heart rate. Your

resting heart rate is exactly what the title says, your heart rate while at rest. The heart beats

approximately 60-80 times while at rest. According to the American Heart Association, resting

heart rate is used to determine one's training target heart rate. Athletes sometimes measure their

resting heart rate as one way to find out if they're over trained. The heart rate adapts to changes

in the body's need for oxygen, such as during exercise or sleep. On the other hand, the AHA

goes on to say that the target heart rates let you measure your initial fitness level and monitor

your progress in a fitness program. This approach requires measuring your pulse periodically as

you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is

http://www.protraineronline.com/


called your target heart rate. Your maximum heart rate is the maximum number of times your

heart contracts per minute. To get this number, you take 220-your age. This is a useful tool in

determining the intensity of one’s workout. Coach Dos says that when interval training the

athlete’s heart rate will stay relatively high (up to 95% of Max heart rate). The rest intervals will

allow this rate to decrease but usually not more than 20-30%. This means that if workouts take

approximately 20+ minutes to complete and the athlete’s heart rate DOES NOT drop below

“aerobic” guidelines (65-70% of Max heart rate), we will obtain both aerobic and anaerobic

training effects.

Strength and Conditioning

The term strength and power are widely used to describe some important abilities that

contribute to maximal human efforts in sports and other physical activities (Baechle, Earle,

2000). To be the best, you have to train every aspect of your body that is going to help you in

your specific sport. For soccer, hamstrings, quadriceps, and core are just a few of the main body

parts that really affect a player when properly developed. In training, the first thing that one

wants to do is get a proper warm up. To help protect against muscle injury and improve

flexibility, a proper warm up before an athletic performance takes place will help with these

things. A warm up should be between 5 and 10 minutes long and should increase a person’s

heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and decreases

viscosity of joint fluid (Baechle, Earle, 2000). Getting one’s body temperature up increases the

temperature in the muscle which allows greater flexibility which further allows an athlete to be

ready for movements in his or her sport. After warm up, stretching needs to take place.

Stretching should be performed before practice, competition, and after practice or competition.


There a different types of stretching: active, passive, static, ballistic, and dynamic. An active

stretch occurs when the person stretching supplies the force of the stretch. Passive stretch occurs

when a partner or stretching machine provides the force for the stretch. Ballistic stretch typically

involves active muscular effort and uses a bouncing-type movement in which the end position is

not held. Lastly, dynamic stretching involves flexibility during sport-specific movements.

Dynamic stretching is similar to ballistic stretching in that is utilizes speed of movement, by

dynamic stretching avoids bouncing and includes movements specific to a sport or movement

pattern (Baechle, Earle, 2000).

When training, you want to train in specific manner to produce a specific adaptation or

training outcome, this is called specificity. For soccer, training in a manner geared toward

increasing muscle mass in hamstrings, quadriceps, core, gastrocnemius, ect. Some of the ways

to train specifically in soccer is through, weightlifting, plyometrics, agility, and interval fitness

training. Exercises selected for the specific demands of the sport should maintain a balance of

muscular strength across the joints and between opposing muscle groups (i.e. biceps brachii and

triceps barchii) (Baechle, Earle, 2000). Having split training also helps an athlete out on

recovery and muscle rest. Training different muscle groups on different days allows two or three

days of rest between each upper and lower body training sessions.

There is a difference between strength versus size gains. Of course you are going to be

gaining muscle and increasing one’s overall physique but it is important to realize that

approaching training for strength gain is a little different than training for size (Dos Remedios,

2007). For soccer athletes, gaining strength is important for many reasons such as being able to

hold off an opponent and having to do repeated movements with the same contracting muscle.


Yes size matters but only to a certain extent. If you are bigger/taller, that doesn’t mean you can

kick the ball repeatedly and not have the muscles in your body fatigue any quicker than a person

who is smaller than you. Soccer requires strength and power. Strength is the ability to generate

as much force as possible with no concern for the factor of time while power, which is also

referred to as speed strength, is an important factor is sporting activities . The group of muscles

that one would be targeting would come through knee dominant exercises. The knee dominant

exercises are all initiated by an extension of the knee joint, which in turn leads to additional

extension at the hip joint (Dos Remedios, 2007). Hip movement such as rotation and knee

extension are all crucial factors in soccer because those are the two joints that are used the most.

All the exercises done pertaining to the knee-dominant exercises are closed kinetic chain

movements, which mean that the force is applied into the ground rather than into the weight

which makes them extremely functional exercises (Dos Remedios, 2007).

Next, developing one’s core is substantial in the sense that one’s core plays a significant

role in an athlete’s play. The core helps with support and balance to keep one’s body upright. In

the body, one’s center of gravity is located just below the belly button. Maintaining balance is

important in soccer because of the ever changing directions and moves that an athlete does.

According to article dashboard, a strong core reduces stress on joints. Joints simply do not have

the type of mass that comprises the core area. The abdominal muscles also support your lungs

and diaphragm, and the stronger the muscle, the easier and more efficient the breathing. This, in

turn assists in all aspects of one’s workout because the blood is oxygenated more quickly and

blood can be moved to muscles more efficiently


Plyometrics

Plyometric exercise refers to those activities that enable a muscle to reach maximum

force in the shortest possible time. The purpose of plyometric exercise is to increase the power

of subsequent movements by using both the natural elastic components of muscle and tendon and

the stretch reflex (Baechle, Earle, 2000). When doing these types of exercises, one would want

to target the lower-body. Soccer requires quick, powerful movements and changes of direction

in all planes to compete successfully. “Some drills that focus on lower body plyometrics

include: jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth

jumps (Baechle, Earle, 2000, p.432).”

Speed and Agility

Speed is the result of applying explosive force to a specific movement or technique. In

most sports, the ability to change direction and speed is more important that simply achieving or

maintaining velocity. Such agility requires rapid force development and high power output, as

well as ability to efficiently couple eccentric and concentric actions in ballistic movements

(Baechle, Earle, 2000). On the other hand, Baechle goes on to say that speed endurance allows

for the maintenance of maximal velocity over an extended period and the ability to repeatedly

reach maximal acceleration or speed in multiple bouts. Special endurance is an application of

speed endurance for activities with relief patterns specific to practice or competition. Soccer

combines both speed and speed endurance with the short burst of sprints to chase after a ball or

the ability to last a full 90 minutes in a soccer match with speed endurance.


Agility combines acceleration and deceleration and not so much with linear sprinting. It

is a stop and go movement that combines horizontal (backward, forward, lateral) and vertical

(jumping) patterns.

The Power of Good Eating

To maximize performance, not only do you need to train adequately, but eat properly as

well. Dr. Joe Luxbacher (1993) says by eating the right foods, soccer players can maximize their

erngery reserves and perform at peak efficiency for an entire game, a weekend tournament, and

even an entire season. With this in mind, it is very important to watch what one is putting into

his or her mouth. Energy used for muscular activity is measured by calories. Carbohydrates

and fats in our diets provide us with this particular energy. “Some nutritional experts suggest

that a well-balanced, high energy diet will derive 60-65% of its calories from carbohydrates, 20-

25% of calories from fat, and 10-15% calories from protein (Luxbachler, 1993, p.25).”

Carbohydrates

Carbohydrates are the main energy source and body’s preferred energy source. There are

two types of carbohydrates: simple and complex. Simple carbohydrates are found in fruit, fruit

juices, sugars and sweets including sodas, candy, cookies, cakes, and other desserts. Complex

carbohydrates are found in grain products (breads, cereal, rice, and pasta), vegetables

(cucumbers, broccoli, and bell- pepper), milk and milk products, and legumes (beans and nuts).

The majority of one’s carbohydrates need to come from complex carbohydrates. As one

consumes carbohydrates, they are broken down by the body and stored as a starch called

glycogen. Some glycogen is stored in the liver, most is stored in muscles. Glycogen is readily


broken down into molecules of glucose, commonly called blood sugar, which is the primary fuel

for our brain and muscle cells (Luxbachler, 1993).

Proteins

Protein is an essential nutrient with a wide variety of functions. Proteins, like

carbohydrates and fats, are composed of carbon, hydrogen, and oxygen atoms. Unlike

carbohydrates and fats, protein also contains nitrogen. Muscle tissue is often the first bodily

structure that comes to mind when considering protein existence in the body (Baechle, Earle,

2000). One must consume adequate amount of protein to repair and build muscle tissue. Animal

foods in diary and meat groups generally have substantial amounts of high quality protein.

Legumes, such as beans, peas, and lentils, are relatively good sources of protein. An athlete’s

protein requirement is increased by training. To determine individual protein needs: convert

one’s body weight to Kilograms by dividing one’s weight in pounds by 2.2. 1.4-1.8 grams of

protein per kilogram of body weight is the estimated range of protein consumption for athletes

involved in intense resistance activity. In order to determine one’s daily range, multiple one’s

body weight in kilograms by 1.4 and 1.8.

Fats

When talking about fats, the term is usually brought on with a negative connotation. It is

important to view fat from two distinct perspectives: One is fat and it role in disease; the other is

fat and its impact on performance. Fat serves many functions within the body. Energy is stored

primarily as adipose tissue in humans. Although commonly considered negatively, body fat is

necessary for insulation, protection of organs and hormonal regulation (Baechle, Earle, 2000).


Fat provides essential vitamins A, D, E, and K. There are three types of fats: saturated,

monounsaturated, and polyunsaturated. Saturated fats are usually solid at room temperature. It

is generally known as the “bad” because it increases blood cholesterol. These fats primarily

come from animal sources: fat in meat, poultry skin, butter, and whole-milk dairy products. It is

also found in coconut, palm, and palm kernel oil. Then there is also monounsaturated which is

also solid at room temperature. This type of fat is primarily found in nuts, peanut butter,

vegetable oils such as olive or canola oil, and avocados. This type of fat does not raise blood

cholesterol. Lastly, polyunsaturated is solid at room temperature. It can be found in vegetable

oils such as safflower, soybean, corn, sunflower, buts and seeds, and seafood. It does not raise

blood cholesterol levels. Nancy Clark (2009, p. 66) says that including protein in recovery meals

and snacks enhances muscle repaid and growth. Popular carbohydrate and protein combinations

include chocolate milk, yogurt, cereal and milk, pita and hummus, beans and rice, pasta and meat

sauce.

Pre-game nutrition

Before any game or practice, nutrition plays a role in how well one can or will perform.

There are no foods that are going to produce a superior performance for an athlete. Playing well

comes from proper eating on a daily, weekly, and yearly basis. Luxbachler goes on to say that

the goals of the pre-game meal are: (1) to provide energy to the muscles, (2) keep the athlete

from getting hungry while competing; (3) makes sure the athlete is well hydrated; and (4)

prevent upset stomach during competition. The following guidelines will help achieve these

goals: (1) Eat a meal 3-4 hours before the event so that the stomach and upper small intestine

will be relatively empty during the event, (2) make carbohydrates your primary constituent since


they are easily digested and help to maintain blood glucose levels. Pancakes, waffles, bagels,

muffins, toast and jelly, vegetables, fruit, pasta, and rice are all good choices (but not at the same

meal). (3) keep the meal low in fats and protein since such constituents are digested slowly, (4)

avoid greasy and highly seasoned foods, and (5) include foods that you enjoy and are familiar

with. Eating before hard exercise, as opposed to not eating at all, has been shown to improve

performance (Clark, 2009, p.66)

Post-Game Nutrition

Fueling one’s body after a performance is just as important as fueling it before and in

between. If a player is going to be competing in two or three games over a span of several days,

it is very important that they feed his or her body what it needs. Luxbachler has some guidelines

that will help offset fatigue and aid in recovery process and they go as follows: (1) drink plenty

of fluids immediately following the game and throughout the rest of the day to replace the water

and minerals lots through sweat, (2) within an hour after the game, start your glycogen

replacement by drinking diluted fruit juices or energy-replacement drinks such as Gatorade and,

(3) approximately three hours after a game, eat a large meal comprised mainly of complex

carbohydrates. A high carbohydrate meal will help replace depleted glycogen stores in the

muscles.

Hydration

Fluid intake is critical when it comes to being an athlete. Drinking adequate amounts of

fluid is essential for optimal athletic performance. Fluid intake before, during, and after

exercises is critical in preventing dehydration. Some of the common side effects of dehydration


include: fatigue, loss of coordination, muscle cramping and decreased work rate and

performance. With as little as 1-2% body weight loss, one can experience the debilitating effects

of dehydration. Water is the largest component of the body representing from 45%-70% of one’s

body weight. “Consuming fluids in sufficient amounts is essential for normal cellular function

and, of particular importance to athletes, thermal regulation (Baechle, Earle, 2000, p. 247).”

When sweat loss exceeds 3% of body weight, it will usually impair performance. Replacing

fluid loss especially on hot and humid days is especially important. The rule of thumb is to drink

8-8oz glasses of water per day but when exercising, one needs to drink much more in order to

stay fully hydrated and replenished. When choosing commercial sports drinks Luxbachler says

to choose one that contains few solid particles (low in sugar and salt content), isn’t overly sweet,

tastes good to encourage consumption, and contains small amounts of simple sugars (glucose or

sucrose) to provide energy to the working muscle. According to

http://www.fitsense.co.uk/fit_article.php?id=81, sports drinks can be helpful to athletes who are

exercising at a high intensity for 90 minutes or more, fluids supplying 60 to 100 calories per 8

ounces helps to supply the needed calories required for continuous performance. Sports drinks

such as Gatorade or Powerade are good to drink before, during, and after the game because they

help replenish electrolytes that are lost in sweat and carbohydrates that are getting used up for

energy. On the other hand, energy drinks should be avoided. Drinks such as “Redbull”,

“Monster”, and “Hype” all have active ingredients that have both physiological and

psychological effects. Basically they are a glorified can of soda. Energy drinks contain an

abundance of caffeine. Consuming these types of products creates much health risks associated

with heart rate and blood pressure. According to Mr. Burgundy from

http://www.associatedcontent.com/article/234299/the_health_effects_of_energy_drinks.html

http://www.fitsense.co.uk/fit_article.php?id=81



Caffeine and sugar may provide an energy boost to help perform a task, but they do not provide

the necessary hydration. As a result, people drinking energy drinks will feel fine for a while

without realizing they are becoming dehydrated. Even worse, they may sweat more burning off

all the extra energy. Once the drink wears off, the effects of dehydration can be felt acutely. In

extreme cases, dehydration can be fatal.

Performance on the Field

Being in shape is only one aspect of being a successful player. The other part is actually

being talented enough to play the game. In order to achieve greatness, one needs to practice. In

soccer, many athletes practice daily to become better than their opponent. Getting as many

touches on the ball contributes to this factor. With the rules and restrictions placed upon the

soccer team, coaches cannot be out on the field organizing and telling the athletes what they need

to work on or what formation they need to be doing. Basic movements and skills need to be

addressed. From juggling the ball to dribbling around cones or even just setting up basic

scrimmages will help enhance movement and allow the athletes to get a feel for the ball. With

the basics down, going into season will be much easier. Fun is the basic building blocks of

fundamentals. Once the basics are perfected, the real fun of more complex skill building can be

established during season.

http://www.associatedcontent.com/topic/5163/caffeine.html


A Guide to Superior Performance in Women’s Soccer


Leopard Soccer Statement of Philosophy

There are many quotes that can be used to provide a clearer picture of our philosophy: “Always give a hundred percent, and you'll never have to second-guess yourself.” Tommy John “Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.” Author Unknown "Coming together is a beginning, staying together is progress, and working together is success." Henry Ford "Do not let what you can't do interfere with what you can do." John Wooden

Whichever quote you choose, the central theme remains the same. Teamwork and unselfishness create the backbone of a great team, without them a team cannot realistically compete. Everyone has a unique role that contributes to the whole of a team. Work together towards a common goal and actively seek out ways to improve individual performance that will lead to an increase for team success.

Focus on your goals by preparing diligently with the attention to even the smallest details, because it is often the smallest overlooked detail that can be the difference between success and failure. Never settle for less than your best. Constantly try to improve your performance because there WILL be always something you can progress on. Strive to “raise the bar” and set a new standard of performance.

Along this journey of commitment and dedication, there may be obstacles and challenges that will arise. The most important priority on your list is family. No matter what is thrown your way, family will always be by your side to help you through your most difficult triumphs and tribulations. Next are your academics. The sole purpose in attending this University is to get the best education you can. Make sure academics stays high on your priority list.


WHY WE COMPETE IN D-III ATHLETICS

It’s not about getting a scholarship, getting drafted, or making Sports Center. It’s a deep need in us that comes from the heart. We need to practice, to play, to lift, to hustle, to sweat. We do it all for our teammates and for the students in our calculus class that we don’t even know. We don’t practice with a future major league first baseman; we practice with a future sports agent. We don’t lift weights with a future Olympic wrestler; we lift with a future doctor. We don’t run with a future Wimbledon champion; we run with a future CEO. It’s a bigger part of us than our friends and family can understand. Sometimes we play for 2,000 fans; sometimes 25. But we still play hard. You cheer for us because you know us. You know more than just our names. Like all of you, we are students first. We don’t sign autographs. But we do sign graduate school applications, MCAT exams, and student body petitions. When we miss a kick or strike out, we don’t let down an entire state. We only let down our teammates, coaches, and fans. But the hurt is still the same. We train hard, lift, throw, run, kick, tackle, shoot, dribble, and lift some more, and in the morning we go to class. And in that class we are nothing more than students. It’s about pride in ourselves, in our school. It’s about our love and passion for the game. And when it’s over, when we walk off that court or field for the last time, our heats crumble. Those tears are real. But deep down inside, we are very proud of ourselves. We will forever be what few can claim….college athletes.

-Author Unknown-


TRAINING PROGRAM FORMAT:

The modern game of soccer places great demand on both

the anaerobic and aerobic energy systems of the body.

Players must have a solid aerobic fitness base combined

with anaerobic strength and endurance. A player needs to

have a strong aerobic base due to the long periods of

activity, with relatively short rest intervals. A player also

needs anaerobic strength for speed and physical

confrontations and anaerobic endurance to be able to sprint,

leap and battle for the ball possession even in the 90th

minutes of the match. For these reasons, fitness training for

soccer needs to work both energy systems in an attempt to

provide the desired training effect.

The program that follows is specifically designed to meet

the need of both the aerobic and anaerobic systems in

attempt to prepare them for the demands of the training

environment that you will encounter during pre-season

training. Workouts will be compromised of exercises and

activities from five areas: plyometrics, core work, agilities,

distance and sprint intervals.


Conditioning- Phase 1

Monday Wednesday Friday

*Warm up Jump Rope Workout #1 Interval #1 Crunches 3x20 V-ups 3x20 Oblique V-ups 3x20 Superman 3x10

*Warm up Jumping squat 3x15 Plyo Push-Up 3x15 Mountain Climbers 3x 1minute Bench Dip 3x15 30 min run-medium pace (8-9 min) Bridges 3x30 seconds Ab Circuit 3x15

*Warm up Agility circuit 800 meters x3 (2 laps around the track) Goal: 3:20 or less 5:00min rest between each rep. Crunches 3x20 Push-ups 3x20 Bridges 3x30 seconds Russian Twist 3x15

Monday Wednesday Friday

*Warm up Jump Rope workout #1 Interval #2 Crunches 3x20 Bridges 3x30 seconds Toe touches 3x25 Windshield wipers 3x25

*Warm up Sumo Squat 3x15 Box Jumps 3 x6 Push-ups 3x10 Tuck Jumps 4x:20 sec 35 min run-medium pace (8-9 min) Bridges 3x30 seconds Ab Circuit 3x15

*Warm up 1 legged bounds 4x20 yds Tuck Jumps 4x:20sec Side to side Hops x:12 sec to 20 yd sprint x 6 800 meters x3 (2 laps around the track) Goal: 3:20 or less 4:00min rest between each rep. Crunches 3x20 Push-ups 3x20 Bridges 3x30 seconds Russian Twist 3x15


Conditioning- Phase 2

Monday Wednesday Thursday Friday

*Warm up Balance pick-up game- 3x5 each leg Agility Ladder-2x each pattern Full Gasser x3 :40 seconds Half Gasser x6 :18 seconds Bridges 3x30 sec Ab Circuit 3x20 Push-up 3x20

*Warm up Burpees- 3x10 Side Lunge-3x10 Core Row-3x10 1-leg Squat-3x10 35 min run-medium pace (8-9 min) Bridges 3x30 seconds Ab Circuit 3x15

*Warm up Agility Ladder- 2x each pattern Bounding 3x20 yds. 300 yd shuttle x5 Goal: 1min 40 seconds 3 minutes rest between Crunches 3x25 Push-up 3x20 Bridges 3x30 sec Russian Twists 3x10

*Warm up Obstacle Jumps- side to side and front to back 3x10 each Body squats- 3x10 Tuck Jumps- 3x10 Interval #3 Crunches 3x25 V-Ups 3x25 Oblique V-Ups 3x25 Superman 3x12

Monday Wednesday Thursday Friday

*Warm up Balance pick-up game- 3x5 each leg Agility ladder-2x each Full Gasser x5 :38 seconds Half Gasser x8 :17 seconds Crunches 3x20 Bridges 3x30 seconds Toe touches 3x25 Windshield wipers 3x25

*Warm up Obstacle Jumps- side to side and front to back 3x10 each Bounding 3x30 yds Jump Rope Workout #2 Interval #4 Crunches 3x25 V-Ups 3x25 Oblique V-Ups 3x25 Superman 3x12

*Warm up Agility Ladder- 2x each pattern Bounding 3x20 yds. 400 meters x5 (1 lap around the track) Goa 1:35 or less Crunches 3x25 Push-up 3x20 Bridges 3x30 sec Russian Twists 3x10

*Warm up 1 legged bounds 4x20 yds Tuck Jumps 4x:20sec Side to side Hops x:12 sec to 20 yd sprint x 6 35 min run-medium paced (8-9 min) Crunches 3x20 Push-ups 3x20 Bridges 3x30 seconds Russian Twist 3x15


Conditioning-Phase 3

Monday Tuesday Wednesday Thursday Friday

*Warm up Balance pick-up game- 3x5 each leg Agility Ladder-2x each pattern Full Gasser x5 :38 seconds Half Gasser x6 :17 seconds Bridges 3x30 sec Ab Circuit 3x20 Push-up 3x20


*Warm up Agility Ladder- 2x each pattern Obstacle Jumps-side to side and front to back 3x10 each Bounding 3x20 yds Interval #5 Jump rope workout #3 Bridges 3x35 seconds Ab circuit 3x25

*Warm up 8x20 yds(30sec rest) 8x40 yds(40sec rest) 6x60 yds(60sec rest) 5x80 yds(75sec rest) 4x100 yds(90sec rest) Crunches 3x30 Push-up 3x25 Bridges 3x30 sec Russian Twists 3x12

*Warm up Obstacle Jumps- side to side and front to back 3x10 each Body squats- 3x10 Tuck Jumps- 3x10 Interval #6 Crunches 3x25 V-Ups 3x25 Oblique V-Ups 3x25 Superman 3x12

Monday Tuesday Wednesday Thursday Friday

*Warm up Balance pick-up game- 3x5 each leg Agility ladder-2x each Full Gasser x7 :36 seconds Half Gasser x10 :16 seconds Crunches 3x20 Bridges 3x30 seconds Toe touches 3x25 Windshield wipers 3x25


*Warm up Obstacle Jumps- side to side and front to back 3x10 each Bounding 3x30 yds Jump Rope Workout #1 Interval #7 Crunches 3x25 V-Ups 3x25 Oblique V-Ups 3x25 Superman 3x12

*Warm up 12x20 yds(30sec rest) 12x40 yds(40sec rest) 10x60 yds(60sec rest) 8x80 yds(75sec rest) 6x100 yds(90sec rest) Crunches 3x30 Push-up 3x25 Bridges 3x30 sec

*Warm up 1 legged bounds 4x20 yds Tuck Jumps 4x:20sec Side to side Hops x:12 sec to 20 yd sprint x 6 40 min run-medium paced (8-9 min) Crunches 3x20 Push-ups 3x20 Bridges 3x30 seconds Russian Twist 3x15


Pre-Training Preparation/Warm-up

You are preparing for training at this time. This is a time of getting yourself ready for the rigors of the workout to come, and should stimulate the ideals and intensity that your performance goals demand. Warm-up is a combination of essential elements to maximize performance goals. You must be prepared mentally and physically to become better at all training opportunities. The goal here is to stimulate the neural patterns and skills that you want to perfect for greater application and skill. Preparation/Warm-up time must stimulate these essential elements:

Create heat (sweat)

Put stress on the muscular system (elongation)

Perform specific motor skills

Activate motor units (turn on the speed system)

Create tunnel vision (get you focused) Choose 7 of these dynamic warm-up patterns to do. You want your body core temperature nice and warm and have your muscles not only warmed up and loose, but also ready for the exercises to come. After you have done these patterns, feel free to do whatever static stretches you feel your body needs. *These exercises are required to do

Exercise Repetitions X Distance

*Jog 2 x 50 yards

45 degree shuffle 2 x 20 yards

Russian March 2 x 20 yards

Knee Hugs 2 x 20 yards

Heel to Hamstring 2 x 20 yards

Lateral High Knees 2 x 20 yards (10 yards each)

Hurdles 2 x 20 yards

Carioca 2 x 20 yards

Tapioca 2 x 20 yards

Crossover 2 x 20 yards

Back Reach 2 x 20 yards

Side shuffle 2 x 20 yards

Inch Worm 1 x 10 yards

Spiderman Lunge 1 x 10 yards

Lateral 180 degree squats 1 x 10 yards

Atlas Lunge 1 x 10 yards

*Striders 4 x 30 yards


Descriptions

45 degree shuffle: Shuffle forward at a 45 degree angle to the right for three

shuffles then shuffle at a 45 degree angle to the left for three shuffles.

Concentrate on staying low with good knee and hip bend. Do not cross your

feet.

Russian March: Arms straight out, legs straight, raise toes up to hands.

Alternate legs in a walking fashion.

Knee Hugs: Stand tall, bring knee to chest and hug with arms. Alternate legs

in a walking fashion.


Heel to Hamstring: Focus on raising knee up to hip height, reach out with

your heal (toes pointed at the sky), then sweep foot back to the ground.

Lateral High Knees: Skipping laterally, bring the knee high and the heel to

the hamstring. Do not cross over.

Hurdles: Bring heel to buttocks and knee out to the side, rotate around to the

front of the body. The action is similar to walking over a hurdle.


Carioca: Work to rotate the hips as you alternate crossover steps one in front

and one behind. On the front step be sure to bring the knee high and the hip

across the body.

Tapioca: Same as Carioca, just use 2-inch steps. Be quick.

Crossover: Skipping in a linear direction, cross over with the feet and knees,

stepping across a line.

Back Reach: Running or skipping backwards, bring the heel to the buttocks

and reach back with the heel. Get full extension back with the leg.


Side Shuffle: Shuffle laterally concentrating on staying square and low with

good knee and hip bend. Do not cross your feet.

Inch worm: Start in a push-up position and slowly inch your feet toward your

hands. Do not move your hands or bend your knees. Your buttocks will be in

the air. Once you have gone as far as you can, slowly move your hands out in

front of you till you are back in push-up position.


Spiderman Lunge: Starting in a bear crawl position (on all fours), step the

right leg up as far as possible so that it is as close as possible to the right hand

on the floor. Push into that stretch and then reach your left hand forward and

attempt to step the left leg even with that hand. Keep your hips low and place

the bulk of your weight on your hands to get the most out of this stretch.

Lateral 180-degree Squats: Stand tall feet parallel. Step out to your side

as far as possible and push into a deep side squat both in that direction and

back. Bring feet back together, turn 180 degrees, and repeat in t he opposite

direction.


Atlas Lunge: Stand tall with your arms extended above your head. Step

forward unto a lunge and simultaneously rotate and reach backward over the

same-side shoulder as your keep reaching your arms up high. You should feel a

long stretch on the opposite side of your body as you descend into the lunge and

rotate.

Striders: Jog straight ahead at about 50% pace for the first two times. Then

pick it up to about 75% for the remaining two.

Warm-up is critical to the prevention of injuries and

preparing for competition and training. Make sure you

make the most of this time and focus on proper

technique. Do not just go through the motions Your

performance in matches and training is dircetly related

to the quality of your warm-up


Interval Training

The purpose of interval training is to challenge your

cardiovascular system at a higher level than you

could maintain for a “normal” steady state workout.

This interval program training will increase your

strength, speed and stamina so you will be capable

of playing a full 90 minutes of hard, intensive soccer.

Provided is a list of intervals that are incorporated

into your 6 weeks of training.


Conditioning Runs-Interval Training

300 yard shuttle:

Can be performed on a soccer field, football field, or track.

The course will be marked as follows: place a set of cones or some type of marker 50

yards from a fixed starting point.

From the fixed starting point sprint to the marker and immediately turn and sprint back

to start, repeat twice more without stopping in between sprints (should sprint out to

marker and back a total of three times without stopping- total of 6 consecutive 50 yard

sprints with no rest between). You must touch the ground with your hand at each turn.

You should complete each shuttle run in the prescribed time or less. Make sure to turn

sharply and drive out of the turn with knees and arms, don’t round your turns off.

Full Gasser:

A sprint for 100 yards, then a turnaround and sprint back for 100 yards.

Half Gasser:

A sprint for 50 yards, then a turnaround and sprint back for 50 yards.

Interval #1

Time Speed Incline 0-3 3.5>>>>5.5 0% 3min-8 6.5 0% 8min-13 5.5 0% 13min-18 7 0% 18min-23 6 0% 23min-28 7.5 0% 28min-33 6.5 0% 33min-35 5.5<<<<<3.2 0%


Interval #2

Time Speed Incline 0-5 3.5>>>>5.5 0% 5min-7 7 0% 7min-9 5.5 0% 9min-11 7 0% 11min-13 5.5 0% 13min-15 7 0% 15min-17 5.5 0% 17min-19 7 0% 19min-21 5.5 0% 21min-23 7 0% 23min-25 5.5 0% 25min-30 5.5<<<<<3.3 0%

Interval #3

Time Speed Incline 0-4 4 1% 4min-9 4 8-10% 9min-10 3.6 2% 10min-15 4 8-10% 15min-16 3.6 2% 16min-20 4 6-8% 20min-21 3.6 2% 21min-25 4 6-8% 25min-26 3.6 2% 26min-29 4.2 4% 29min-30 3.6 2% 30min-33 4.2 4% 33min-35 3.6 2% 35min-37 4.2 4% 37min-38 3.6 2% 38min-40 4.5 2% 40min-45 3.8 1%


Interval #4

Time Speed Incline 0-2 3.5 1% 2min-3 3.5 3% 3min-4 3.4 6% 4min-5 3.8 9% 5min-6 3.2 12% 6min-7 3.5 3% 7min-8 3.4 6% 8min-9 3.8 9% 9min-10 3.2 12% 10min-11 3.5 3% 11min-12 3.4 6% 12min-13 3.3 9% 13min-14 3.2 12% 14min-15 3.5 3% 15min-16 3.4 6% 16min-17 3.3 9% 17min-18 3.2 12% 18min-19 3 13% 19min-20 3.5 3% 20min-21 3.4 6% 21min-22 3.8 9% 22min-23 3.2 12% 23min-24 3 13% 24min-25 3.4 1% 25min-30 3.4<<<<<3.0 0%


Interval #5

Time Speed Incline

0-5 3.5>>>>3.8 0% 5min-10 4 0% 10min-12 7.5 0% 12min-13 4 0% 13min-15 7.5 0% 15min-16 4 0% 16min-18 7.5 0% 18min-19 4 0% 19min-21 7.5 0% 21min-22 4 0% 22min-24 7.5 0% 24min-35 4 0% 25min-27 7.5 0% 27min-28 4 0% 28min-30 7.5 0% 30min-31 4 0% 31min-35 3.5<<<<<3.0 0%

Interval #6

Time Speed Incline 0-5 3.5<<<<<6.0 0% 5min-6 6 0% 6min-8 7.5 0% 8min-9 6 0% 9min-11 7.5 0% 11min-12 6 0% 12min-14 8 0% 14min-15 6.5 0% 15min-17 8 0% 17min-18 6.5 0% 18min-20 8 0% 20min-21 6.5 0% 21min-23 8 0% 23min-24 6.5 0% 24min-26 8 0% 26min-30 <<<<<3.5 0%


Interval #7

Time Speed Incline 0-3 6.0 0% 3min-4 7.5 0% 4min-5 6 0% 5min-6 7.5 0% 6min-7 6 0% 7min-8 7.5 0% 8min-10 6 0% 10min-13 6.5 0% 13-13:45 8 0% 13:45-14:30 6 0% 14:30-15:15 8 0% 15:15-15:30 6 0% 15:30-16:15 8 0% 16:15-16:30 6 0% 16:30-17:15 8 0% 17:15-17:30 6 0% 17:30-18:15 8 0% 18:15-18:30 6 0% 18:30-20:00 6.5 0% 20:00-23:00 7.5 0% 23:00-23:30 8.5 0% 23:30-24:00 6 0% 24:00-24:30 8.5 0% 24:30-25:00 6 0% 25:00-25:30 8.5 0% 25:30-26:00 6 0% 26:00-26:30 8.5 0% 26:30-27:00 6 0% 27:00-27:30 8.5 0% 27:30-28:00 6 0% 28:00-30:00 7.5 0% 30:00-35:00 4.5 0%


Speed and Agility Ladder

If you do not have access to a speed and agility ladder you can make on of your own by using tape of chalk on the ground. Your ladder should have between 15-20 18 inch boxes all in a straight line. Here is a brief description of each pattern.

1 Foot Sprint

As quickly as you can, travel through the ladder touching one foot in the center of each square making sure to not touch any parts of the ladder with your feet. Repeat using opposite foot to start.

R

L

R

L

R

L

R

L

2 Foot Sprint

Same as above, except you touch both feet in each square. Repeat using the opposite foot to start.

L R

L R

L R

L R

L R

L R

L R

L R

3 Foot Sprint

Again, same as above except you touch three in each square. Repeat using opposite foot to start.

L R R

L L R

L R R

L L R

L R R

L L R

L R R

L L R

2 Foot Lateral Shuffle

Same as two foot sprint except you face one side of the ladder and shuffle touching both feet in each square. Lead with the foot closest to the ladder. Repeat facing opposite direction so that you lead with the other foot.

L R

L R

L R

L R

L R

L R

L R

L R


4 Foot Lateral Shuffle

Same as above, except you have four foot touches in each square. L L R R

L L R R

L L R R

L L R R

L L R R

L L R R

L L R R

L L R R

Typewriter

Starting on the left side of the ladder (X), facing forward, shuffle through the first square from left to right by leading with your right foot followed by your left. Step out to the right of the square with the right foot then enter the second square with your left foot and continue to shuffle across the second square from right to left. Follow this zig-zag pattern until the end of the ladder. Repeat starting from the right side with a left foot lead into the first square.

X L L L L R

L R

L R

L R

L R

L R

L R

L R

R R R R

Hip Hops (2 foot zig-zag hops)

This pattern involves 2 foot hops with ¼ turns. Make sure that every time you turn that your toes, hips and shoulders all remain facing the same direction. You want to keep your feet close together and try to hop through the pattern as quickly as possible. Start by straddling one of the sides of the first square. Hop and turn toward the center of the ladder so that you are now straddling the top lines of the first square. Now hop and turn to face the end of the ladder so that you are straddling the opposite side of the second square. Hop and turn toward the center of the ladder so that you are now straddling the top of the line of the second square. Continue with this zig-zag pattern till the end of the ladder.

L L L L R R

L L L

R R R

L L L

R R R

L L L

R R R

L L

R R R R


Agility Drill Descriptions

Balance Pickup Game: Place a small object (cone) on the ground,

then balance on one leg and very slowly without losing your balance squat down and pick up the object. It should take a minimum of 5-7 seconds to squat down to pick up the object and the same amount of time to stand back up again. Complete prescribed repetitions. Rest 1-2 minutes between each set.

Obstacle Jumps and Hops: Use cones of mini hurdles 6-12” high.

These are similar to line drills in that you want to keep your feet and knees together, the difference is these jumps and hops have a height component as well as a directional change. You still want to explode off the ground as quickly as possible while maintaining balance and control (not striking obstacle).

Side to Side- Jumps or Hops side to side over obstacle 10 times. Over and back is 1 repetition.

Front to Backs- same as side to sides only in forward and back direction.

Multiple series- place a series of cones or hurdles in a row and jump obstacles consecutively.

The Box Drill: Use 4 cones or markers to make a square that is 5 yards

x 5 yards. Place a cone in the center. You can start on any cone just as long as you finish through the cone you started on. Use these different variations (Everything is done twice):

Sprint to the middle, sprint back, side shuffle to the next cone, sprint to the middle, sprint back, side shuffle to the next cone, ect.

Sprint to the middle, back peddle back, sprint to the next cone, sprint to the middle, back peddle back, sprint to the next cone, ect.

Carioca to the middle, carioca back, sprint to the next cone, carioca to the middle, carioca back, sprint to the next cone, ect.

Side shuffle to the middle, side shuffle out, sprint to the next cone, side shuffle to the middle, side shuffle out, sprint to the next cone, ect

Sprint to the middle, side shuffle out, carioca to the next cone, sprint to the middle, side shuffle out, carioca to the next cone, ect.


Sprint to the middle, 10 squats, sprint out, sprint to the next cone, Sprint to the middle, 10 squats, sprint out, sprint to the next cone, ect.

Sprint to the middle, 20 lunges, sprint out, sprint to the next cone, Sprint to the middle, 20 lunges, sprint out, sprint to the next cone, ect.

Sprint to the middle, 10 jumping squats, sprint out, sprint to the next cone, Sprint to the middle, 10 jumping squats, sprint out, sprint to the next cone, ect.

Sprint to the middle, sprint out, sprint to the next cone, sprint to the middle

Jump Rope

Workout #1-30 seconds rest between each drill

50-2 foot jumps

100-1 foot hops (25 per leg x 2 sets)

50- running contacts (high knees-single foot contacts)

50- skipping contacts (single leg double foot contacts)

50- 2 foot jumps for speed

Workout #2- 30 seconds rest

1 minute- 2 foot jumps

15 seconds- 2-foot jumps for speed

15 seconds- fast 1 foot hops, x3 each leg

20 seconds- fast skips, x3

20 seconds- fast runs, x3

Workout #3- continuous- no rest

50-2-foot jumps

50-running contacts

50-1 foot hops each leg, x2

50-skipping contacts

50-running contacts for speed

50- 2-foot jumps for speed

50- skips for speed

50- running contacts for speed


Plyometric Descriptions

Jumping squat: Place hands behind your head. Lower into a deep squat and

explode up as high as possible. Attempt to land by absorbing the impact through your feet, ankles, knees, and hips, then sinks back into the next jump squat without pausing.

Plyo Push-Up: Perform an explosive push-up. As your hands jump off the floor,

attempt to push as far away from it as possible before landing back on the floor and moving into your next repetition. You can progress from this technique to a clap, a chest touch, an ear touch, a hip touch, a clap behind the back.

Mountain Climbers: Ina pushup position, bring one leg up so that knee s up and

pressed into your stomach. As fast as possible, switch the position of your legs, always keeping one foot on the floor. Left and right equals 1 repetition.


Bench Dip: Using a bench or chair, and your own body weight, face backwards

placing hands firmly on bench or chair. Put legs out in front of you, the farther out the harder. Bend arms and dip down to work your triceps.

Burpees: Standing tall, squat down and place your hand on the floor in front of you.

Jump your legs out so that you are in a pushup position, then jump them back into a crouched position. Jump as high as possible and reach up with your arms. Land and immediately move into the next repetition.

Side Lunge: Stand with your feet parallel facing forward and hip-width apart. Position

your hands where comfortable to help you maintain your balance during the exercise. Slowly stepping to the right while keeping your weight over your heels and both feet facing forward. Once your right foot is firmly placed on the floor, bend at the hips, pushing them backwards while simultaneously shifting your weight towards the right foot.


Core Row: At the top of the pushup position on the dumbbells, row one dumbbell up

to the ribs while keeping the core tight and the body in a flat pushup position. Once the dumbbell is lowered to the floor, row the other dumbbell up. Complete both left and right sides for 1 rep.

1-leg Squat: Standing on top of a bench or a box, hang one foot off the side while

reaching your arms forward. Descend into as deep as squat as possible by leaning forward and pushing your hips back and heel flat.

Sumo Squat: Begin with your feet wider than shoulders width apart, toes pointed out

and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move. Squat down until your thighs are parallel to the ground


Box Jumps: Box height will vary depending on each individual. Stand in front of your

box with your hands at your sides. With your feet roughly shoulder width apart, jump up onto the box, hold your position on top of the box for a count of one second and then jump back down. Be sure to land on your toes and softly.

Tuck Jumps: Stand in an athletic position with your feet shoulder width apart. Leap

straight up in the air as high as you can, tucking your knees into your chest and pulling your feet into your butt. Spring off the ground the instant you land on both feet, propelling yourself back into the position held at the end of Step 2.


Developing your Core

An athlete’s core is the area from the top of the knees to the bottom of the chest. The stabilization of the core and its impact on performance is staggering. Unfortunately the lack of understanding how to train this vital element is also staggering. To stabilize is to totally lock in the center of the body, to transfer all force to the ground so that the body is projected like a missile away from the ground. This concept also works with the other joints of the body. For example, the ankle must be locked into dorsiflexion (toes pulled up) to spring immediately off the ground. But our focus here is the core. Athletes need to think about t raining from the core outward. This will allow for greater control of the body for greater skill master. (Scott M. Phelps-Speed Quest Instruction, Inc.)

Drills for developing the core:

Bridges: Hold for at least 30 seconds. Position yourself up on your toes and

forearms, your body should be straight and the core flexed. Try not to let your hops sag or lower towards the ground.

Push-ups: Like bridges except on hands not forearms. Get into push-up position and

hold, keeping your body in a perfectly straight line from your ear t your ankle. You can also do this balancing your hands on a ball for minimum of 30 seconds, or use the ball while doing actual push-ups themselves.


Crunches: Start lying flat with your knees straight up in the air. With arms across the

chest, lift your chest up so that your shoulders blades come off the ground, and then relax back down.

V-ups (rows): Lie flat on the ground. Raise your feet off the ground slightly and raise

your shoulders and upper torso off the ground with arms crossed across your chest so that you are balancing on your butt. Bring your knees and your elbows together then back and out again (1 rep) making sure that your feet and upper body don’t touch the ground between reps.

Oblique V-ups (rows): Just like V-ups except you bring alternate knee to alternate

elbow- (right knee to left elbow, left elbow to right knee = 1 rep).


Ab Circuit: Lie on back on ground. Place your hands under butt and lower back.

Raise your legs so that the soles of your feet point to the sky. Thrust the soles of your feet up towards the sky so that your pelvic area and lower back rise off the ground slightly, and then control back down. Repeat required reps. Without stopping, keep feet in the air and reach for your toes with hands control back down without letting your shoulders touch the ground completely. Repeat for the required reps. Without stopping alternate toes touches, right hand touches left toes, left hand touches right toe (1 rep). Make sure that shoulder remain slightly off the ground the entire time. Complete required reps. The leg raises, toes touches, and alternate toe touches are considered 1 set.

Super-persons: Lie on your stomach with arms straight above your head. Lift your

thighs and chest (including arms) off the ground. Hold this for 1-2 seconds then relax back down.


Russian Twists: Lie on your backs with slight bend in your knees, heels should be

touching the ground and your feet should be spread wide apart. Extend your arms straight out in front of your chest and interlock your hands. Raise your upper body off the ground (about a 30 degree angle) and hold. Rotate your upper body including chest and head to one side as far as you can reach without touching the ground and hold for a one count then return to the middle. Repeat to the opposite side (this completes 1 rep.) You can perform this drill while holding a soccer ball or small medicine ball. To increase difficulty, raise up your up off the ground


Nutrition Tips for Training

These tips will help you provide your body with nutrients that will allow your body to perform on and off the field. In order to keep your body functioning at peak performance; it is critical that you suppose it with the energy and nutrients necessary to keep it strong and healthy. Proper nutrition is one of the most critical factors in preventing fatigue and Injury, and in the event of an injury, helping to speed the healing process. As an athlete, you put extra demands on your body. You use more energy, put more stress on your muscles and bones, and lose more fluid due to your activity than a non-athlete. Food is fuel! Consuming the right types of food in the correct amounts is part of your training. Athletes and non-athletes need the same nutrients-carbohydrates, fats, proteins, vitamins, minerals, and water. The difference is that the athlete has a greater demand on their body, which translates into a larger requirement of calories and other specific nutrients.

Carbohydrates

Main energy source and body’s preferred energy source

Should make up at least 55-60% of athletes diet, with the majority of carbohydrate consumption coming from complex carbohydrate source

Two types of carbohydrates: simple and complex Simple: Found in fruit, fruit juices, sugars and sweets including sodas, candy, cookies, cakes, and other desserts Complex: Found in grain products (breads, cereal, rice, and pasta), vegetables and legumes (beans and nuts)

High Carbohydrate Foods:

Grains: Calories

Bagel (1) 165 Whole wheat bread (1 slice) 55 Cereal, dry (1cup) 110 Oatmeal (1 cup) 66 Cream of Wheat (1 cup) 96 Graham Crackers (2) 60 Rice (1 cup) 223 Pasta (1 cup) 159 Saltines (10 crackers) 120


Fruit:

Applesauce (1 cup) 232 Banana (1) 105 Grapes (1 cup) 114 Orange (1) 65 Orange Juice (1 cup) 102 Pear (1) 98 Raisins (1/4 cup) 113 Watermelon (1 cup) 50

Vegetables:

Carrots (1 cup) 31 Corn (1/2 cup) 89 Peas, green (1/2 cup) 63 Potato (1 large) 220

Protein

Essential nutrient with a wide variety of functions

Must consume an adequate amount of protein to repair and build muscle tissue

Animal foods in dairy and meat groups generally have a substantial amount of high quality protein. Legumes, such as beans, peas, and lentils, are relatively good sources of protein.

Average protein content of some basic foods:

Meat and high protein food:

Meat, fish, or poultry (1 ounce) Egg (1) Lunch meat (1 slice) Tuna (1/4 cup) Beans, lentils, or peas (1/2 cup) Peanut butter (2 tablespoons)

Dairy Products:

Milk-nonfat, reduced fat or whole (8 ounces) Yogurt (1 cup) Cheese (1 ounce) Cottage cheese (1/3 cup) Frozen yogurt (1 ¼ cup)


Fat

Provide essential vitamins (A,D,E,and K)

Are dense sources of calories, provides energy

Helps transport nutrients

Three types of fat: saturated, monounsaturated, and polyunsaturated

Should limit fat intake to less than 25-30% of total calories -Saturated: “Bad” fat-increases blood cholesterol Primarily from animal sources: fat in eat, poultry skin, butter, and whole-milk dairy products. Also found in coconut, palm, and palm kernel oil. -Monounsaturated: Primarily found in nuts, peanut butter, vegetable oils such as olive or canola oil, and avocados. Does not raise blood cholesterol. -Polyunsaturated: Found in vegetable oils such as safflower, soybean, corn, sunflower, nuts and seeds, and seafood.

Ways to Decrease fat:

o Bake, broil, or barbecue meat, poultry, and fish instead of frying o Trim all visible fat from meat and poultry; drain fat after browning o Use sauces and dressing sparingly o Choose tomato based sauces for pasta instead of cream or cheese based

sauces o Steamed rice instead of fried rice o Avoid cream based soups o Choose bagels, English muffins or toast instead of donuts or Danish o Use non-stick pans o Use low or nonfat dairy products o Try frozen yogurt instead of ice cream o If you consume higher fat foods at one meal, try to consume lower fat foods at

the next meal

Coach Dos’ 6 pillars of Nutrition:

1. Eat five to six times a day. 2. Limit your consumption of sugar and processed foods. 3. Eat fruits and vegetables throughout the day. 4. Drink more water and non-calorie containing beverages. 5. Focus on consuming lean protein throughout the day. 6. Try to save starch containing foods until after a workout or for breakfast.

-Note: Starch containing foods include rice, pasta, potatoes, oats, grains, and foods with added sugar (including sports drinks)


Sample pattern for daily food consumption:

Time Meal Calories

Before 8:00 A.M. Breakfast Light/medium- 500 cal. 9:00-10:00 A.M. Mid-morning snack Light- 350 cal. 11:00 A.M-12:00P.M. Lunch Heavy- 600 cal. 3:00 -4:00 P.M. Mid-afternoon snack Light- 350 cal. 6:00-8:00 P.M. Dinner Light/medium-400 cal.

Sample Meal Plan:

Breakfast 1 egg, 1 egg white 1 English muffin ¼ tablespoon low fat butter 2 tablespoons cheese 1 banana Snack 2 tablespoons hummus 1 cup carrots Lunch 2 slices turkey 1 slice cheese 2 slices whole wheat bread Mustard 1 apple 1 cup cucumbers Snack 2 graham crackers 2 tablespoons peanut butter Dinner 4 oz chicken breast Mixed veggies Salad with reduced calorie dressing Small potato + 1 tablespoon sour cream


Hydration

Drinking adequate amounts of fluid is essential for optimal athletic performance. Fluid intake before, during, and after exercise is critical in preventing dehydration. Some of the common effects of dehydration include: fatigue, loss of coordination, muscle cramping and decreased work rate and performance. With as little as 1-2% body weight loss, one can experience the debilitating effects of dehydration. You should consume a minimum of 6 to 8- 8 oz glasses of water each day! On training days (especially when it is hot), weigh yourself before training and again immediately after- the drop in weight will be primarily from water loss. It is critical that this lost water be replaced before the next training session. The rule of thumb is that for every pound lost, drink 1 pint (16 oz.) of water. Try to eliminate sodas from your routine; they only make you more dehydrated. Drink fresh juices and water, or electrolyte drinks such as Gatorade.

Helpful Hydration Tips:

During exercise plain water or dilute sports drinks are ideal

Avoid drinking sugared fluid immediately before or during exercise. These fluids leave the stomach slowly producing a feeling of fullness and sluggishness

Drinks should be cool to help promote stomach emptying. Avoid fluids that are warm. Also, it is better to consume small volumes at regular intervals.

Caffeinated and alcoholic beverages promote increase urine production resulting in increased water loss. These drinks should never be used as fluid replacement

Everyone has his or her own hydration needs. Depending on your body size and anticipated activity level, you need to determine how much fluid to consume immediately before and during exercise.

Thirst is an unreliable indicator of fluid needs during and after exercise, partly because exercise and the intake of water can dull the thirst sensation.


Only As One

Now this is the law of the jungle

As old and true as the sky

And the wolf that shall keep it will prosper

But the wolf that shall break it must die

As the vine that girdles the tree trunk

The law runneth forward and back

The strength of the pack is the wolf

And the strength of the wolf is the pack

And this is the law of athletics

As true as the flight of the ball

And the player that keeps it shall prosper

But the player that breaks it must fall.

As the ball and the parts that it is made of

Are bound and held fast with the seam

The strength of the team is the player

The strength of the player is the team.


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Strength/1435800




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