GAME BODY MIND OFF THE PITCH NEWS

Strengthen Your Stamina For Soccer

One the most important traits of a professional footballer is their stamina, which is their capability to sustain performance for 90 minutes. Since soccer is one of the most physical and mentally demanding sports there is, a player’s stamina plays a major role in their ability to succeed.

What Stamina Looks Like

In the last 10-15 minutes of a half is when many goals are scored and this is largely due to the fact that players are really being tested physically and mentally. When you don’t have sufficient stamina your opponent will take advantage of it and breakdown your defense. Players with strong stamina perform consistently well by out pacing and out thinking the competition especially when the match is at its most intense moments – when everything is on the line.

So how does one increase their stamina?

Improving Your Stamina

To improve your stamina you should invest time performing activities such as jogging, hill running, cycling, and using exercise equipment such as cross-trainers, stair climbers, treadmills and cross-country ski aerobic machines (if available of course). You should also perform sprint training activities like; shuttle runs, relay runs, and interval running exercises that require you to change speeds quickly i.e. sprint-walk-jog.

Get serious about improving you stamina by reviewing the following articles:

• Stamina Training
• Having Stamina is Important in Soccer
• How to Increase Stamina for Playing Soccer
• Soccer Conditioning Aerobic Drills
• Fitness For Football

5 Ideas for Action
1. Review each of the articles provided above.
2. Get a running partner and start on some of the recommended stamina exercises.
3. Sign-up to run a marathon and train for it.
4. Try running a couple of miles then go to practice.
5. Design a personal jump rope workout and do it at least 1 x a week.

What ideas, input, experiences or resources can you share about stamina training?

As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here.

Developing Soccer Strength

Did you know that strength is your inherent capacity to manifest energy, endure, and to resist external forces? Sounds like a mouthful eh? Well, it makes more sense once you understand that there are different types of strengths such as; basic strength, hypertrophy, maximal, explosive power and muscular endurance.

These types of strengths can all be developed in various ways and some are more important to soccer players than others. For example, hypertrophy is not as important to develop in soccer players versus developing explosive power and muscular endurance. So what exactly should soccer players be doing to build explosive power and muscular endurance?

Soccer specific strength training

Specific training programs for footballers should consider exercises such as plyometrics. Plyometrics are designed to produce fast, powerful movements, and improve the functions of the nervous system. Generally, for the purpose of improving performance in soccer, plyometric excercises are a great place to start.

Now, there are many different types of exercises one can do and find so here is a great resource you can use to get started << animated plyometrics >>. Along with those exercises there is more information that is provided here and is specific to soccer players.

5 Ideas for Action:
1. Contact your team fitness coach or local football association for information on how to obtain an expert program specifically suited to your playing position in football.
2. Out of season, look to maintain overall fitness levels. If possible try to join a gym, get a licensed fitness instructor that will be available to advise you which weights are suited to increase overall muscle strength as a footballer.
3. Get a workout partner, it’s always a great motivational aid and a good safety precaution.
4. Allow time for your muscles to recover, any good program will have a tapering period built in, this allows your body to recover and become stronger.
5. Attend public viewngs or professional training sessions held by top professional or university clubs in your area to see how they develop player strength.

As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here.

What ideas, information of other exercises could you share?

Why Fluid Intake Is So Important For Soccer Players

Honestly, how much water do you drink in a day? Do you drink more soda water (carbonated drinks)? If you are not drinking at least 96 oz’s or 8 standard glasses of water a day you need to increase your rate of fluid intake.

What fluid intake looks like?

Fluid Intake - is your ability to consume the correct type and quantities of fluids for maximum performance.

Focus On The Right Rehydration

Focusing on what you drink as a player is a very important practice. Generally, you should really make it a point to drink as much water as possible and stay away from carbonated soda waters and drinks that you know are unhealthy for you.

As a player you should carefully consider what fuel you put into your engine. The better the fuel the better your performance. Adequately providing your body the fluids it needs takes a certain measure of responsibility and accountability. A good rule of thumb to keep yourself on track is this, “if not water it’s a waste”. Straight water is the best! So, focus on putting the best fuel in your system.

Performing At The Highest Level

If you expect your body to perform at the highest level you must take care of it by providing yourself sufficient fluids. Remember that about 85% of your body is made up of water and with out sufficient rehydration you run the risk of dehydrating your body which leads to muscle cramps and spasms. Additionally, if you are not hydrating your body correctly you will begin to lose mental focus and thus control of your body.

When you are disciplined to adequately rehydrate your body you will benefit by increasing your mental clarity and body control. With sufficient fluid intake you will also detoxify your body, lubricate your organs and joints, increase your metabolism and improve your overall vitality as a player.

A good and positive habit to get into is training yourself to drink a minimum of 1 gallon of water a day. Water is the absolute best, highest octane fuel you can pump into your engine. Training yourself to drink a gallon of water a day to where it becomes second nature is the practice of a professional.

5 Ideas for Action:

1. Get yourself a gallon water jug, fill it up, drink it and refill it daily.

2. At meals, always drink a glass of water even if you have another drink.

3. Carry a bottle of water with you and see how many times you can drink and refill it in a day.

4. Create a competition with your teammates to see who can drink the most water in a week.

5. Offer your friends water and see how many glasses of water you can get them to drink in a day.

As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here.

What ideas, input, experiences or resources can you share about rehydration?

Explosive Speed Is What You Need

Are you able to blow past your opponent like a screaming fast Forumla One car does an orange road cone? Can you imagine skinning someone like that? When was the last time you did it?

What speed looks like?

Very simply put, speed is your explosive ability to consistently outpace your competitor.  Explosive speed is an essential element in football. Players with speed both on and off the ball wreck havoc on their competitors. It is both a physical and mental skill that can be enhanced with practice.

Players like Cristano Ronaldo and Lionel Messi exude speed. Off the ball they are lightening fast - they cut and they explode. On the ball they pierce defenses like daggers and only defenders with speed to match are able to shut them down. Players with excellent speed create lots of problems for defenses and lots of opportunities to score. In fact, defending such talent takes even greater speed and focus.

Increasing Your Speed

Developing your speed means having great body posture and a sharp muscular physique. Players that possess great speed have very strong quadriceps, hamstrings, calves and abdominal muscles (for balance, posture and strength). More importantly than muscle physique, players with speed have excellent movement mechanics.

Similar to developing your technical ball control skills, developing strong running movement mechanics takes consistent practice as well.

Ideas for Action:

1. Video tape yourself running, watch and understand the mechanics of your posture. Compare your running technique to that of a world class runner.

2. Read a book on running mechanics and watch specialized videos on the mechanics of running.

3. Practice speed visualization – imagine yourself running extremely fast and take mental notes on what you see in order to accomplish it in real life.

4. Stretch and do flexibility exercises regularly like performing Yoga.

5. Strengthen your abdominal region with a series of consistent abdominal workouts. This will help improve your posture.

As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here.

What ideas, input, experiences or resources can you share about speed?

Good Fuel Makes A Difference

What structure food intake looks like? (minus the fry’s)

Food intake is about eating healthy and wisely with a plan in mind. Having a nutritional plan is a crucial part of preparation for footballers both on match days and during the training cycle. Not only is it important to consume the correct foods it is also crucial as to ‘when’ and in ‘what’ quantity they are taken.

A recommended balanced diet in football players consists of 70% carbohydrate, 15% protein, and 15% fat.
Carbohydrates are used during performance to produce energy and the muscles store this energy as glycogen. Complex carbohydrates, polysaccharides and starches are considered ideal for the delivery of a substantial amount of for footballers.

Foods that contain carbohydrate properties

Pasta, rice, bread, potatoes, cereal and raw/steamed vegetables are great for pumping your system with carbs. Simple carbohydrates can be used to maintain or ramp up the level of glycogen stored in the muscles. A few snacks that contain great carb values are; fruit, sponge cake, fruit tarts, jam, marmalade, honey, lemon curd and yogurt.

Foods that contain protein, fat and essential vitamins and minerals

Pulses, fish and white meats such as turkey and chicken (grilled whenever possible). Selecting foods from each of these categories (carbohydrate, protein and fat) to the desired percentages (70% carbohydrate, 15% protein and 15% fat) will deliver and thereafter help maintain the the nutritional balance needed for a healthy and nutritious footballers diet.

5 Ideas for action:

1. Experiment during preseason to find the best balance for you both in food type and in quantity
2. Give yourself enough time to find the right food and to digest before competition or practice
3. Enhance your own knowledge by reading and studying nutrition in football
4. Ensure your diet is balanced and variable, never settle for second best when your diet is concerned
5. Prepareing and organizing a structured eating plan will help you focus on the right foods. Desire to be the best you can and be willing to help others as you learn.

Resources:
The FA’s Football Nutrition Guide

As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here. Be sure to also subscribe to FFC by email or RSS - just visit the subscribe button in the top right corner of the page.

What ideas, input, experiences or resources can you share about best nutritional practices?

What Shape Is Your Body In?

Players and coaches, we discussed in our featured post this week, “How Badly Do You Want To Be A Great Footballer” that we are starting a focused study on key fundamental elements to being a great footballer. We have outlined the 8 key elements with in the core Your Body segment below:

Your Body

1. Food Intake – eating healthy and wisely.
2. Fluid Intake – consumption of correct type and quantities.
3. Speed – explosive and consistently outpacing your competitor.
4. Strength – the capacity to overpower your competition.
5. Stamina – capability to sustain performance.
6. Power – combination of speed & strength of movement.
7. Agility – your ability to change direction of force with minimal loss of speed.
8. Flexibility – limit risk of injury & increase range of movement.

Get Stuck In & Share Your Thoughts

Now, while we work to lead the discussion we need your participation and open mind. What do you think about these key elements? Where do you think you stack up? If you’d like to find out where you stand click here. Share your thoughts below and make sure to subscribe to the blog so you get everything right in your inbox or RSS feed reader.

Mmmm Chicken Piccata

Here is another great pre-match dish. Yummie…..

INGREDIENTS:

* Pasta
* 2 Chicken Breast
* Olive Oil
* Fresh Garlic
* 1 Tbsp Flour (or Cornstarch)
* Fresh Lemon
* 1 cup White Wine (Chardonnay)
* Chicken Stock
* Capers
* Fresh Oregano
* Butter

Cooking Instructions:

Set Fire to medium-high heat. Boil pasta in separate pan and strain. Cook chicken in olive oil in cubes, strips or fillets until browned. Take out of pan and lay on paper towel. In same pan with oil and dripping, add chopped garlic and brown. Add a tablespoon or two of corn starch or flour to make a rue. Add about one cup white wine (chardonnay I like best) and reduce to a thick sauce. Squeeze in a lemon while reducing. Add half cup of chicken stock and reduce again to thinner sauce. Add capers and fresh (preferred) or dry oregano. Finish sauce with a patte of butter. Add pasta & chicken and mix.

What spectacular dishes do you prepare for you pre-game meals?

Footballers FC Goes Old Skool!

Footballers FC goes old skool with their new blog theme. Come get all the news, and info about your game, body and mind just in time for the Euro 2008. The helium-filled ball which is 49 feet in diameter was slowly inflated Thursday on Lake Geneva. Read more

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