Fit for Soccer

What does the following image have to do with your soccer players?


Getting fit for soccer is always a challenge for any player. Why? Because for most players a conditioning program is guesswork at best or the phrase ‘the pros use this program so I should too’ often comes up. However, this is rarely the case and the key to getting fit for soccer is including interval training into your program.

The heart rate graph above is taken from a 16 year old female soccer player during an actual game. As you can see this player has multiple bouts of higher intensity efforts followed by periods of brief recovery.

In addition to interval based patterns, we also know from recent research that soccer players perform a variety of fundamental movement skills before and after turning with the ball. These skills include walking, jogging, shuffling, skipping, jumping, backpedaling, etc.

Taking these two variables into consideration, the Center of Athletic Performance recently performed a study looking at different interval programs and how closely they mimic the movements and cardiovascular demands of the game.

Below is a graph of the same player performing a variety of specifically timed fundamental movements over a ninety second period. These include:

· Walking
· Backpedaling
· Shuffling
· Jogging
· Running
· Sprinting

Although the graph below does not exactly mimic the random nature of a game, the wave-like heart rate patterns do mimic the heart rate peaks, valleys, and duration very closely.

So what’s the best way to get fit for soccer? Other than play small sided games, the interval workout above is a great place to start! For more information on this workout and other challenging drills with the ball checkout the Fit for Soccer DVD at http://www.athletebydesign.com/.

'Taking Play Seriously'

Are you integrating 'play' into your workouts? I just finished reading a great article in the New York Times titled 'Taking Play Seriously'. If you have not read it yet click the link below:

http://www.nytimes.com/2008/02/17/magazine/17play.html?_r=1&em&ex=1203397200&en=7&oref=slogin

All too often it is easy for coaches to get caught up in the technical aspect (structure value) and results aspect (extrinsic value) of program design. In other words, did the athlete perform the movement correctly? Or, is the workout solely focused on getting a result?

Don't get me wrong, why even compete if you don't want to win right? However, a winning only focus is short lived and ultimately has narrow value.

Workout Audit

Take a look at the graph above. Are your workouts primarily focused on 'proper technique'? Maybe they are primarily focused on getting a result? (i.e. losing weight, improving your 40 yd dash, etc.) However, without adding fun and play to your workouts your athletes will quickly get bored and lose interest.

So just how can you add creative fun and play to your workouts? How about playing a game of rock-paper-scissors tag? Click the link below to see a live example:

http://www.audioacrobat.com/playv/WMWNvjMQ

Movement Based Games are great for a variety of groups including:

• sports teams



• individual athletes



• adult bootcamps



• clients in the gym

The point is that 'play' has tremendous value and should definitely not be ignored in your program design!

For more examples of fun games visit http://www.movementbasedgames.com/. There is a $10 discount for the next three days!

An IMPORTANT Question to ask Yourself...

I had the opportunity to present at the NSCA NC state clinic here in Charlotte, NC this past weekend. They had a record number in attendance and the event was jammed packed with strength coaches, therapists, and primarily personal trainers.

I gave a short 25 minute lecture and hurried quickly to the gym to finish up with some hands on movement progressions. On my way to the gym one of the attendees asked me what was important when meeting with an athlete/client for the first time.

My response was to ask yourself the following question after the first session is over:

"How much do I really know about my new athlete/client?"

Too many coaches and trainers are in way too much of a hurry to perform a few quick tests and then impart their training methods onto a new client solely to prove to them that they know what they are doing. (Their true intention is to say 'it is because of this workout that I am the best coach/trainer in all of XXXX).

However, taking the time to gather the answers to the question above in the beginning of your initial session will serve to establish a long lasting relationship!

Do Your Athlete's Value TEAMWORK?

check out this post at http://innertactics.blogspot.com/

Can Eli Manning take his team all the way?

I just read a short article on http://www.msnbc.com/ titled 'Eli's decision making becomes super'.

Throughout the article there seems to be no doubt that Eli has a great work ethic. But this attribute alone is not the cause for his end of the season and post season success compared to the first half of the Giants season. So just what could be the difference maker in his decision making ability?

Without a doubt his teammates have stepped up to contribute but it is something else. In my recent presentation on Athletic Intelligence, I stated the two main qualities of decision making:

Eli Manning has improved his ability to cope under pressure and resolve the situation he is in more quickly and with more clarity. But just how has he improved these qualities?

For one, he has found his rhythm that is best for him and the rhythm of the game that best suits his team. Second, his is able to remain task oriented (focused) even under the most highly pressured of situations. Third, he is playing with more self confidence. This in turn allows him to make bigger plays in part because he has raised his awareness of his environment (teammates, competition, game field, etc).

There are a number of other reasons I am sure, but these are the ones that first come to mind. So how about you or your athletes? What is presently being done to improve your ability to make clear and quick judgements? How are you improving your capacity to cope and/or resolve different game situations?

For more information on athletic intelligence visit http://www.innertactics.com/ and checkout the newly release Sports Profile.