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Title: Soccer Coaching Manual
Description: Inspirational coaching instruction on all aspects of pro soccer with a special emphasis on Basic Tactics and the 10 Skills of Soccer. For coaches and players from beginner to advanced levels of development.
Description: Inspirational coaching instruction on all aspects of pro soccer with a special emphasis on Basic Tactics and the 10 Skills of Soccer. For coaches and players from beginner to advanced levels of development.
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1
The LA84 Foundation is the organization created to manage Southern California’s share of the
surplus from the 1984 Olympic Games
...
The Sports Resource Center
is a state-of-the-art learning and cultural center for sports which contains sports books, films, videos,
photographs and memorabilia
...
The goal of the LA84 Foundation is to be an innovator in youth sports and coaching, and to increase
opportunities for achieving athletic excellence at every level
...
For additional information regarding the
LA84 Foundation please visit our web site at www
...
org
...
Ueberroth, Chairman
Anita L
...
DeFrantz
James Easton
Janet Evans
Priscilla Florence
Bob Graziano
Rafer Johnson
Maureen Kindel
Tom Larkin
Charles D
...
Wolper, Chairman Emeritus
John Ziffren
2
LA84 FOUNDATION SOCCER COACHING MANUAL
Edited By
Stacey Chapman
Edward Derse
Jacqueline Hansen
Contributing Writers
Amy Allmann
Orlando Brenes
Roger Bryant
Stacey Chapman
Ellen Coleman, R
...
Ed Derse
Afshin Ghotbi
Ann Grandjean, Ed
...
Tim Harris
Norm Jackson
Alan King
Martin McGrogan
Billy McNicol
Bob Myers
Jen Netherwood
Sean Roche
Sigi Schmid
Trudi Sharpsteen
Karen Stanley
Skip Stolley
Jim Zachazewski, M
...
, P
...
/A
...
C
...
All rights reserved
...
Printed in the USA
LA84 Foundation
2141 West Adams Boulevard
Los Angeles, CA 90018
(323) 730-4600
3
Table of Contents
Chapter 1: A Philosophy for Coaching High School Athletes
...
8
High School Sports as an Extended Classroom
...
16
Chapter 2: Managing a Soccer Program
...
25
The High School Coach’s Legal Liability
...
29
Developing a Pre-Season Plan
...
30
Organizing Your Coaching Staff
...
31
Special Game Considerations
...
38
Recruiting a Soccer Team
...
40
Keeping a Winning Tradition
...
43
Organizing Parents for Support
...
50
A Guide to College Recruiting
...
59
Understanding Methods of Soccer Training
...
63
Running Fitness
...
79
The Strength and Weight Training Program
...
94
4
Table of Contents
Soccer Coaching Program
Chapter 4: Teaching Soccer Technique
...
103
Dribbling
...
113
Shooting
...
131
Goalkeeping
...
151
Chapter 5: Teaching Soccer Strategy and Tactics
...
157
Principles of Play
...
164
Systems of Play
...
172
Set Plays
...
184
Chapter 6: Sportsmanship and the Laws of the Game
...
191
The Laws of the Game
...
196
The Five Minor Fouls
...
200
A Coach's Duties and Player's Rights
...
202
Common Soccer Injuries
...
219
Alternatives to Soccer While Injured
...
221
Sleep and Athletic Performance
...
223
Anabolic-Androgenic Steroids
...
227
Chapter 9: Eating for Health and Performance
...
237
Pre-Competition Meals
...
250
Achieving Ideal Competitive Weight
...
251
Glossary
...
This is not because sports are important, but, rather,
because the young men and women who participate in high school
sports are so valuable
...
The path to coaching
success begins with defining a philosophy to guide your efforts
...
A B I L I T Y TO A D A P T Y O U R
C OA C H I N G TO Y O U R OW N
U N I Q U E S I T UAT I O N
...
”
A B I L I T Y TO O RG A N I Z E , C O M M U N I C AT E ,
A N D M OT I VAT E Y O U N G AT H L E T E S
...
C OA C H I N G K N OW L E D G E G A I N E D F RO M C L I N I C S
A N D P E R S O N A L S T U D Y O F T E C H N I Q U E A N D T H E S P O RT
S C I E N C E S : E X E RC I S E P H Y S I O LO G Y, B I O M E C H A N I C S ,
N U T R I T I O N A N D S P O RT P S Y C H O LO G Y
...
P O S I T I V E P E R S O N A L E X P E R I E N C E S A S A N AT H L E T E
...
The Evolution of a Master Coach
7
Chapter 1
A Philosophy for Coaching High School Athletes
The High School Coach, Someone Special
ATHLETES MEET SPORTS THROUGH THE COACH
It is the coach who frames the sport experience for the athlete
...
The sport of Soccer offers opportunities for athletic success to a wider
variety of personalities, body types and natural athletic talent than any other sport
...
There are opportunities to develop physically, emotionally and socially
...
There are
opportunities to be part of a team while competing as an individual
...
There is the motivation to pursue goals and objectives that most
teenagers dismiss as being impossible
...
The responsibility of making them an intimate part of every young
athlete’s Soccer experience rests squarely on the shoulders of the coach
...
For the
coach, the greatest reward should not be the outcome of winning, but rather the process of training and competition that positively affects the personal development of
young athletes
...
It Matters Whether You Win or Lose
While society often perceives winning as the most prized outcome of sport, a single
focus on winning by the coach can subordinate every other worthy outcome of an athlete’s
participation in sports
...
But there is a difference between being focused and being obsessed
...
8
Chapter 1
A Philosophy for Coaching High School Athletes
Factors that Determine Who Wins and Who Loses
Coaches should recognize that two factors primarily determine whether an athlete or
team wins a given competition:
1
...
Every individual and team is capable of a certain level of performance
...
Anything less than one’s best can open the door to defeat
...
Scheduling
...
Inferior competitors can, and sometimes do, upset superior ones, but
the powerful role that scheduling plays in winning and losing cannot be disputed
...
When athletes or teams perform to the best of their capability
against weaker opponents, victory usually results
...
It is the uncertainty and mystery of the outcome that gives sport
much of its intrigue and magic
...
At best, however, only 50 percent of the participants can be winners in any sport
competition
...
So, does everyone else then
become losers? Is there no opportunity for achievement, fulfillment and fun without winning? Is winning really the ultimate goal of sport, or is there a more important objective and a more attainable goal?
Winning vERSUS Success
The opportunity for success is available to everyone if it is defined as performing to
one’s capability, rather than focusing solely on the out-come of a given competition
...
Success = Ability + Preparation + Effort + Will
Ability
...
This
applies to coaches as well as athletes
...
The challenge isn’t to have ability, but to develop and use the
ability we are given
...
We gain greater use of our abilities by investing in preparation
...
In Soccer, we call this preparation
training
...
But although developing greater
capability is important, it is still no guarantee of competitive success
...
Developed ability realizes its value when expressed through the challenge
of competition
...
Still, athletes often find themselves nearing
the finish of their race exhausted, having given all they think possible, but needing to
find even more
...
crunch time!
Will
...
It is that moment when you think
you have given all you have, only to find out even more is required
...
Some athletes are able to draw on an inner
strength to summon greater effort than they know themselves to have
...
When athletes and teams train hard to develop their ability, give their best effort in competition, and show the will to push themselves beyond self-imposed limits, they are successful
...
More often, coaches and athletes fail to win
because they first fail to become successes
...
It doesn’t
come easily or immediately, however
...
Six such attitudes have been identified by Robert
Goodwin, Soccer Coach at St
...
1
...
2
...
3
...
10
Chapter 1
A Philosophy for Coaching High School Athletes
4
...
5
...
6
...
The Desire to Have Fun
The desire to have fun deserves special attention
...
The opportunity to have fun is consistently identified by students as
the number one incentive to participate in high school sports
...
It is the pride, satisfaction and fulfillment a youngster experiences from improving
his or her strength, speed and skill after hours of training and practice
...
This is the fun that all
athletes and coaches seek
...
When athletes experience this kind of fun, they become consumed with the desire to
feel more
...
Developing this desire to have fun may be
the most important attitude coaches can teach
...
• Dedicate themselves to consistent hard training
...
• Be anxious to show their ability in competition, free of fear or self-doubt
...
So, What About Winning?
Where, then, should winning fit into a coaching philosophy? As noted earlier, nearly
every coach would prefer to win every contest
...
What does matter is that we win the battle to enhance the lives of our
athletes through the experience of participating in Soccer
...
This is the true measure of coaching success
...
Unfortunately, this is not
always true
...
It is the coach
who frames the experience of participating in sports within the environment he or
she creates for the program
...
For
every athlete who has gained courage from competition, others have been gripped by
the fear of intense scrutiny and high expectations from their coaches
...
Sport is fertile ground for learning
...
Lessons learned are learned well
...
Every coach is encouraged to
invest significant time and effort into engineering an environment that nurtures
pride, confidence, courage, respect, responsibility, trust, caring, leadership and other
attributes the coach believes to be important
...
SOME THoUGHTs on being A GREAT COMMUNICATOR
Without question, the key to being a successful coach is the ability to communicate
effectively
...
It takes on many forms, some overt and others subtle
...
To communicate effectively, coaches must also receive communication from their
athletes
...
Guidelines to Improve Communication Skills
• Understand the primary burden of responsibility for any communication
belongs to the sender, not the receiver
...
Communication must be an ongoing process, especially with high school athletes
...
12
Chapter 1
A Philosophy for Coaching High School Athletes
Some coaches are unaware that often they communicate with younger and/or lesser
athletes in a condescending or demeaning fashion
...
• Communicate with your athletes regularly, consistently and thoroughly
...
Avoid just talking at the
athletes
...
• Instruct Constructively
...
It is more important,
and far more effective, to tell them how to do it right by:
• Reinforcing the positive
...
• Explaining the mistake and how to correct it
...
Athletes
can only process a limited amount of information at one time
...
• Reinforcing the positive
...
Understanding Motivation
Motivation is something that arises from inside an individual
...
The word motivation is derived
from the word motive, which is the desire to fulfill a need
...
Our sense of self-worth is enhanced most by feelings
of competence, accomplishment and acceptance
...
We will work hard to improve in
areas where we believe we have the potential for success
...
Accomplishments and recognition along the way reinforce our
worthiness
...
13
Chapter 1
A Philosophy for Coaching High School Athletes
The need to feel worthy is the single most powerful element of motivation
...
However, since only a few can be champions, there is a danger of athletes
equating self-worth with the ability to win in competition
...
While you cannot make every oone of your athletes feel some sense
of great accomplishment, you can see that each feels some sense of real achievement
...
Don't make them earn your acceptance
...
Let
them know it is OK to make a mistake
...
Advice to Help YOU SURvive and Prosper in Coaching
• Put your family first
...
• Expect success
...
Winners know what will
happen
...
• Take the lead
...
Fight
for equitable funding
...
• Project yourself
...
• Surround yourself with good people
...
To succeed in Soccer, you must recruit and train assistant coaches who
will adopt the your philosophy, share your commitment and join your quest for
success
...
• Know who your friends are
...
Identify those who can positively influence your
coaching career and make them your friends
...
It can be easy to compromise yourself in the quest to win
...
Do what you say
...
– Adapted from Dr
...
Through participation in interscholastic sports, athletes improve strength,
speed, endurance and acquire the complex skills and poise needed to perform at their
best in athletic competition
...
The best coaches use their practices and competitions as extended classrooms
and strive to inspire athletes to reach for their best both athletically and academically
...
Many lessons can be taught and learned
through participation in competitive interscholastic sports such as how to set goals,
how to compete, how to take risks, how to deal with success and failure and how
to maintain emotional self-control
...
Those experiences and character
traits will lead young athletes toward successful, fulfilling lives long after their high
school athletic careers are over
...
Research indicates it is the quality of adult leadership that
determines whether youngsters have a good or bad experience in competitive sports
...
More than just a teacher of skills and strategies, the high
school coach is a significant adult force in the life of a student-athlete
...
What you say to your athletes, and how you go about saying it, will have a great
impact on your athlete's experiences in sport
...
Your coaching objectives
could include improving your win/loss record, winning your league title, being one
of the top teams in the CIF, showing significant individual and team improvement,
making the program fun for your athletes, or teaching your athletes to compete well
...
However, winning should not be the single measure of success for your
athletes
...
This is not
to say that winning is not an important objective
...
Your coaching success should be defined and measured in a variety of ways other
than a state ranking, win/loss record, or place in your league
...
Winning the majority of your games does not
necessarily mean you are a good leader or role model for your athletes
...
You must
teach respect for the rules, your opponents and the judgment and integrity of officials
by example of your behavior
...
Your
coaching style reflects how you choose to lead and interact with your student-athletes
...
There are authoritarian, cooperative and passive coaching styles
...
16
Chapter 1
A Philosophy for Coaching High School Athletes
We encourage you to take some time to examine your coaching philosophy and consider the coaching style you wish to use to achieve your objectives
...
Sports were not created to glorify coaches
...
• When coaching, focus on the skills needed, a method to teach and demonstrate
them, and drills to practice and master them
...
• Every athlete deserves to be addressed by first name and treated with dignity
...
You must have a
forum for open communication or you will never be in touch with your athletes
...
• You cannot talk about winning without talking about losing
...
And you need to communicate and motivate, praise and discipline
effectively in your role as a high school coach
...
The philosophy advocated by
the LA84 Foundation is TLC: teaching, learning and competing
...
The lessons a coach must teach include technical skills, positive attitudes about
competition, the process of training and effective tactics and strategies
...
No less important are
social values such as appropriate behavior, fair play, good sportsmanship and the
importance of working together to accomplish team goals and objectives
...
Learning is greatly
influenced by the atmosphere a coach creates in helping athletes reach for their best
...
A positive approach to practice and training that emphasizes
skill development, fitness, teamwork and fun will help to ensure athletes’ learning
experiences are positive
...
Competitive skills are essential to prosper in a
society where we compete for grades, spouses, jobs and promotions to achieve success,
happiness and security
...
Coaches should portray the adventure of athletic
competition as an opportunity for success rather than failure
...
Coaches
should emphasize that success in sports should be measured by each athlete’s personal
performance goals
...
Competition should serve as a reference point
for athletes to measure progress
...
Goals that are too high guarantee failure even when the athlete performs
well
...
Motivating and communicating with young athletes
Sport psychologists have learned that two of the most important needs of young
athletes are the need to have fun and the need to feel worthy
...
They appear to be challenged, excited, stimulated and
focused
...
Athletes also have a need to feel competent, worthy and positive about themselves
...
As youngsters, we learn quickly that others judge our worth largely by our
ability to achieve
...
This attitude
causes tremendous anxiety in young athletes
...
Athletes
become anxious when they are uncertain about whether or not they can meet
the expectations of their coaches, parents, peers, or even themselves
...
The very nature of sports involves an extensive evaluation of the skills of the
participants
...
Most youngsters place great value on athletic competence and
are particularly sensitive to appraisal of their abilities by others
...
These competitive pressures can result in youngsters setting unrealistic
standards of near-perfect execution, which virtually assures they will fail
...
Motivated
athletes have a strong desire to master skills and demonstrate their competence
...
The continual process of
achieving incremental goals that are challenging, yet attainable, provides motivation
...
This in turn stimulates their desire to pursue new
levels of personal achievement
...
Teach your athletes to focus on things they can control: their own performance and
readiness to compete
...
Athletes who tend
to worry about performance must be taught to focus on what they want to do (skill or
strategy execution), instead of how they are going to do
...
Over time these things even out,
19
Chapter 1
A Philosophy for Coaching High School Athletes
and they will be the beneficiaries of such occurrences as often as they are the victims
...
Many young athletes fear
making mistakes because they have been ridiculed or punished for making mistakes in
the past
...
Some athletes
become so frustrated and angry at themselves when they make a mistake during
competition that they lose their composure and perform far below their abilities
...
Communicating is the most important thing a coach does
...
Effective communication involves the explicit expression of instructions,
expectations, goals, ideas and feelings
...
Communication is a twoway street: both coach and athlete must listen and speak to make it work
...
Your credibility is the perception of the trustworthiness of what you say
and do
...
A positive coaching attitude projects your desire to understand athletes, accept
them for who they are, and treat them with respect and affection
...
A positive approach is characterized by the
liberal use of praise, encouragement and positive reinforcement
...
Another important component of a positive approach is empathy
...
Empathy is being aware of the feelings and emotions of your athletes
...
Praise must be sincere
...
It means little for athletes to hear “good job” when in fact they know
20
Chapter 1
A Philosophy for Coaching High School Athletes
they have not done a good job
...
However, athletes should also be complimented for things they have done
well
...
Attitude is the key to success
...
Champions believe they will succeed and they recognize the important role that
hard work and sacrifice plays in the quest for athletic excellence
...
They don’t surrender their goals easily
...
Athletes should be taught the most important kind of success resides in their personal
improvement, giving their maximum effort, being willing to take risks, and striving to do
their best
...
Final Thoughts
All of the athletes you coach are unique and special
...
They come to your program with different abilities, skill levels and personalities
...
One of the greatest
challenges in coaching a sport like Soccer, which involves working with a large
number of athletes, is being sensitive to individual differences and striving to make
each athlete feel valued and important
...
Get to know the principal,
front-office staff and fellow coaches
...
Write to your athletes’ teachers and tell
them about the objectives you have for your program
...
The coach who gets involved in school is sure to
receive greater support for the Soccer program from his or her fellow coaches, faculty,
support staff and school administration
...
Establish the well-being of your athletes as your #1 goal
...
Use your sport to teach young athletes that victory and athletic achievement are
meaningful only if achieved in a fair and sportsmanlike manner
...
Teach young athletes by example to respect their opponents, the rules of the sport, and
the role and judgment of officials
...
Develop the competitive spirit of your athletes by encouraging them to "play to win
...
5
...
Young athletes need some
time to be able to enjoy other worthwhile activities and interests
...
Be sure your equipment and facilities meet safety standards appropriate for the age
and ability level of your athletes
...
Never yell at your athletes for losing or making a mistake
...
8
...
Be positive
and generous with your praise
...
Avoid overplaying your most talented athletes
...
10
...
11
...
Educate parents and volunteers to understand that the physical
and emotional well-being of young athletes can be threatened by programs that involve
a high level of psychological stress and over-zealous parental supervision to win
...
B Respect the integrity and judgment of your officials
...
D Establish athlete safety and welfare as your highest priority
...
F Use discretion when providing constructive criticism and when disciplining athletes
...
H Always instruct your athletes in the safe use of equipment
...
J Avoid influencing student-athletes to take easier course work in order to be eligible to
participate in high school athletics
...
L Do not recruit student-athletes from other schools
...
23
Chapter
2
Managing a Soccer Program
Developing a successful high school Soccer program takes dedication
and well-organized planning
...
The plan can be
divided into four periods: pre-season, in-season, post-season and
summer season
...
Follow school procedures for adding and dropping students
from the class
...
• Develop a fitness program that includes work with and without the ball
...
Remind your players to bring both Soccer
and running shoes to school every day
...
Plan runs that avoid busy roads and unregulated intersections
...
• Meet with your coaching staff to discuss your overall coaching philosophy, season
goals, coaching and administrative responsibilities, team and school policies, safety
guidelines, and emergency medical procedures
...
Review the previous year’s team
roster to determine the number of players you expect to return and the positions
that need to be filled
...
Remember to adhere to the
federation rules governing the number of allowable tryout days
...
• Hold a pre-season meeting with your players and their parents to explain team
policies, solicit volunteer help, and preview the season
...
Make yourself and your staff
available to answer any questions
...
In-season
• Have a written plan and a purpose for each and every practice
...
E
...
• Meet with your coaching staff at least once a week to handle adminis rative matt
25
Chapter 2
Managing a Soccer Program
ters, go over game and bus schedules, and discuss player development
...
• Pay close attention to your players when visiting other schools
...
• Carry player emergency information cards to all practices and games
...
Passes
should include the date of the game and the time of departure
...
• Know whom to contact if the bus for an away game does not arrive on time
...
In the bustle that often presides before
games, a checklist serves as a silent assistant
...
Before departing on
a road trip, verify that all the needed equipment is on the bus with the team
...
• Keep individual and team statistics and share them with your players
...
Review
the report with your team at practice sessions before each game
...
Discuss your evaluations
with each athlete
...
Post-season
• Collect and inventory all equipment and uniforms
...
• Place uniform and equipment repair and purchase orders
...
• Plan an end-of-the-season awards banquet or help your booster club do so
...
• Follow school procedures for transferring students into other physical education
classes if there is no post-season Soccer class
...
Try to schedule some night games if possible
...
Base your schedule
choices on league requirements and on the anticipated strength of your next year’s
squad
...
• Hold a wrap-up meeting with your coaching staff to evaluate your season, critique
your program, and implement new objectives and procedures for next season
...
Include a wide variety
of games and cross-training activities
...
Five-a-side and
seven-a-side tournaments let you field teams with the limited number of players
that may be available during the summer
...
Summer
• Schedule a number of training sessions during the summer
...
• Participate in leagues and tournaments
...
• Coordinate your training sessions with your players’ club Soccer and other summer
activities
...
27
Chapter 2
Managing a Soccer Program
Today’s coaching liability lawsuits focus on these eight areas:
1
...
2
...
3
...
4
...
5
...
6
...
7
...
8
...
To protect the safety of your athletes and minimize your legal liability we recommend the
following steps:
• Advise all team members and their parents, in writing, of the potential risk of
injury inherent in sports participation and have both the athlete and parent sign a
consent and waiver/release form
...
Distribute them in writing to all team members
...
• Develop a medical emergency plan for all training sessions and games
...
• Instruct your athletes in the proper use of all equipment
...
• Be aware of the special medical history and special health problems of every athlete
you coach (diabetes, asthma, allergy to bee stings, etc
...
• Purchase National High School Federation Liability Insurance
...
Many youth sports organizations have taken steps to combat
the problem
...
The Foundation also requires that all of it grantees have a written policy addressing their commitment to keeping their athletes safe from sexual abuse
...
org/1gm/ResourceGuide_frmst
...
Developing a Pre-Season Plan
Effective pre-season planning lays the groundwork for a successful season
...
On the field, focus on player
development, fitness training, and team tryouts
...
A detailed pre-season plan is a the hallmark of a coach who approaches his or her sport
with a professional attitude
...
Your pre-season plan, though detailed, should remain flexible
...
Alter your
plan according to the needs of your players
...
Training should be purposeful and fun
...
In Southern California, most schools have a sixth period
class that permits athletes and coaches to conduct pre-season training, although no
practice is allowed after school
...
This class period will allow you to work
with your players and evaluate their progress before the actual practice season begins
...
Cutting a number of players from
those who show up to play is a necessity in many programs
...
An extended organized tryout is the best and fairest way to evaluate players
...
Only first-year players are permitted to participate
in tryout sessions
...
Tryouts for returning players must be held once official after-school
practice begins
...
Identify prospective newcomers before tryouts begin
...
You will
need to give them an opportunity to try out for the team once their seasons end
...
Establish written guidelines for evaluating players and discuss these guidelines with
your coaching staff
...
Athletes deserve to have
their efforts evaluated formally
...
If you need to make cuts, you owe each athlete the service of an individual meeting to
explain your decision
...
Remember to be sensitive and encouraging; remember that you are dealing with
kids
...
Encourage cut athletes to continue playing Soccer and remain interested in
the team
...
TEAM SIZE
As a general rule, carry more players on your Junior Varsity and Freshman teams than
your Varsity
...
No coach can predict exactly how
younger players will develop
...
”
The number of players you carry on the varsity team can vary widely
...
Although most young athletes want to be part of the
varsity team, in most cases you will serve your athletes and program better by letting
borderline players get experience and playing time on the junior varsity
...
Select assistant and lower
level coaches who share your coaching philosophy
...
Fundamental differences between coaches often create serious problems for teams
...
Enthusiasm, commitment and effective communication skills are as important as Soccer
knowledge
...
Keep in mind
that young coaches may need special attention and guidance regarding professional
coaching behavior
...
All coaches, whether paid or volunteer, must register with your
school’s personnel office (fingerprints, TB test, etc
...
Some coaches emphasize individual skill development while others prefer to concentrate on team play
...
Some coaches prefer well-planned and regimented practices, while
others prefer general guidelines that can be altered if needed
...
• While players and teams have similarities, they also are unique combinations of
Soccer skills, experience, physical qualities and personalities
...
Choose activities that allow your players to improve
their weaknesses and exploit their strengths in competition
...
• Practice sessions can be quite stressful if you are not well-organized
...
Part of coaching well is teaching in such a way that your players learn to
help coach each other
...
The feedback your players give
each other is invaluable in developing team unity and helps players develop a greater understanding of the game of Soccer
...
Sometimes fun is spontaneous and frivolous, while other times
fun results from challenges being met
...
Find exercises and
drills that your players enjoy
...
When drilling, do enough to improve technique, but
don’t drill to the point of boredom
...
Technique development
is extremely important, but drills will fail to accomplish that goal if players are bored
by them
...
Once players lace up
their shoes, they want to go! Have your chalktalk before going to the field or at the
conclusion of practice
...
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Sometimes you will encounter moments in practice when a situation requires or
deserves specific instructions and elaboration
...
Because players are actually experiencing or directly observing the event, you can use
these moments to reinforce earlier instructions
...
The ability to recognize situations, understand the field of play, and make appropriate decisions separates
very good players from average players
...
Create practice situations that emphasize skill and tactics likely to be encountered during a game
...
For example, playing 4-versus-4
on a small field with regular goals is a great way to emphasize player movement and
shooting, rather than simply shooting at the goal without opposition or movement
...
Teaching athletes when to dribble, pass, attack and retreat is
best done in a game-simulated setting
...
Be sure to vary exercises using different size areas of play, and change the number of
touches you allow players to use
...
For example, players can use more space and multiple touches when settling or
controlling an open field pass without opposition
...
Less experienced and talented players
will need more room and touches than more experienced players
...
Be willing to create or adapt drills to meet unique needs of your team
...
REVIEW SKILLS AND TECHNIQUES
As you introduce new skills and techniques, you also need to review fundamental ones
...
Encourage your
players to help coach each other
...
If your players
feel your only job at practice is to improve their individual Soccer skills, you will have
little time to work on team play
...
COMPONENTS OF A PRACTICE SESSION
Practice sessions generally include the following components:
• Warm-up
• Review and practice previously taught skills
• Introduction and practice of new skills
• Simulation of game situations
• Fitness training
• Cool-down
Each practice should begin with a warm-up routine and should end with a cool-down
...
For
example, have players dribble, pass, throw, jog and stretch for 10–15 minutes prior
to practice, gradually increasing their exercise intensity
...
Because players have worked hard during practice, they need to bring their
activity gradually to recovery level
...
As a general rule, introduce new skills early in a practice session, when your players
are fresh and attentive
...
Practice new skills for several days before incorporating them
into more complex drills and game scenarios
...
Have a Plan
A successful practice plan creates an environment that helps you accomplish your goals
...
With your goals
34
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in mind, design your practices specifically to fulfill those goals
...
Some days your athletes will respond quickly
to your instruction, some days not
...
Nonetheless, always keep
your practice session objectives in mind
...
Take time to review weekly, tournament and league play goals and objectives for your
team
...
Each
practice session is one block of a performance pyramid
...
Setting Up Equipment
Before each day’s practice begins, determine the sequence of drills and where you will
set up equipment
...
Setting up and moving equipment can waste valuable practice time
...
You may want to designate exercise captains to help organize players for drills
...
It is very important that you provide each player with a ball
...
Flags and
cones are used to divide your practice field into areas called coaching grids
...
They let you organize the field into distinct areas the size of which can be adapted to
fit the skill level and number of the players involved
...
Why Grids Are Important
The game of Soccer is about time and space
...
Less skilled players need more time and greater
35
Chapter 2
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space in which to perform
...
Novice players generally require a larger
space in which to work
...
Constructing Grids
Soccer fields can be divided into a number of grids
...
For example, if
you are conducting a drill to develop dribbling skills, you will want to keep the space
grid fairly small, forcing the athletes to work within a tight space and keep the ball at
their feet
...
2
4
3
Fig
...
Coaching Grids
...
Preparing athletes to compete at their best is your responsibility
...
One late school bus can ruin days, weeks, or months
of hard training
...
Always allow
for heavy traffic or mechanical difficulties
...
Meet with your team
before boarding the bus so you can give last minute reminders, check equipment,
and make sure everyone is present
...
It makes communicating much easier in case of
problems
...
• Have an away-game checklist detailing all items (balls, ice, first aid kits, etc
...
• On long trips, include a mid-trip lunch stop
...
• Have a policy regarding radios and portable stereos
...
• Carry the National Federation Rule Book, and the CIF Sections Soccer Preview
Bulletin and Soccer Play-Off Bulletin
...
• Prepare a schedule for arrival at games and pre-game warm-ups
...
• Have special game awards and honors
...
Speak with your athletic director to find out if the school’s
37
Chapter 2
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maintenance department can assist you
...
• Pick up the paychecks for the officials from the appropriate person on campus
prior to the game
...
• Make arrangements for players to have ankles taped or other injuries tended prior
to the team meeting
...
• Have an emergency plan in case of injury
...
Be sure
that you have access to a phone
...
As a
courtesy to the visiting team, you may want to place a container of ice next to their
bench as well
...
• Greet the opposing team and coach upon their arrival
...
• Make arrangements for the equipment, the goal nets, and corner flags to be put
away after the game
...
A
handbook conveys the personality of your program and most of the important administrative information your athletes need to know
...
The team handbook
becomes the written document of your program
...
A crop of new athletes injects new blood into
your program
...
Advertise your Soccer program by placing attractive posters around the campus
...
Have an invitation to new athletes prominently displayed on a Soccer team bulletin board, along with photographs and information
about your team
...
The promise of public recognition is a strong
motivator
...
You
might discuss the rewards and satisfaction of competing and training, being a part of
39
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a team, getting in shape for another sport, the fun of socializing, acquiring long-lasting friendships, or the outstanding health benefits of training
...
Many high schoolers are quietly seeking a
group to which they can belong
...
Your returning team members are the best recruiters for your team
...
Also, ask your athletes to recommend talented athletes from club
Soccer, AYSO, elementary school or junior high school
...
E
...
Building a Soccer Tradition at Your School
Successful sports programs have strong traditions
...
In fact, winning is most often the
result of strong tradition
...
COACH
As coach, you are the keeper and transmitter of tradition
...
The simplest tradition focuses on winning
...
Nonetheless, every program can have traditions
that sustain an atmosphere of success
...
Nurture the unique personality of each year’s group of athletes
...
Feedback, recognition, reputation, reward, distinction, commitment, consistency, fairness, equality and
common sacrifice are among the most important concepts that govern any cohesive
group
...
TEAM
The foundation of tradition is the athletes’ sense of belonging to a team
...
40
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Building team feeling starts with the coach
...
Treating your athletes equally is another requirement of team building
...
Head coaches who devote almost all
their energy and attention to the top athletes communicate a subtle message of value
to the rest of the squad
...
You can help create strong team identity by encouraging, and sometimes demanding
that every athlete have stock in the performance of teammates
...
Your athletes
should spend some time together during daily training and competition
...
Team identity and tradition also are reinforced by weekly team meetings
...
Approval from peers bonds team members together
...
, are all small tokens that recognize effort and accomplishment on behalf of the team
...
Provide social opportunities that bring teammates together
...
COMPETITION
Competition defines tradition
...
It’s relatively easy to build tradition if you win a
lot of games
...
But programs with strong tradition and identity thrive in
competition regardless of whether they win or lose
...
Although the historical memory of most high schoolers is
about 15 minutes, you need to impart a sense of continuity within your program
...
Past examples and exploits provide real stories to inspire your athletes
...
Team history can be made of more than competitive victories
...
RECOGNITION
Tradition is also about the recognition of past achievements, current efforts and future
goals
...
Prominently display your team records, league and CIF performances, photos, and any
articles about current or former athletes on a team bulletin board
...
Use a
team bulletin board, team newsletters, school bulletins, the student newspaper, local
newspapers and school public address announcements to acknowledge your team’s efforts
...
Get to know the newspaper reporters that cover the local high school sports beat
...
Keeping a Winning Tradition
Competitive success over a long period of time depends on many factors, many of
which a coach cannot control
...
Just keep doing all the
things that will build your program
...
Make each team unique and set goals appropriate to the talents of the
athletes
...
Realistic goals
and a winning tradition will lead you to success
...
The best coaches stay on top by continually building from the bottom
...
On a highly competitive team, these athletes are often overlooked or cut
...
• Rely on the leadership of the upperclassmen as models of discipline and
commitment for the rest of the team
...
• Telephone prospective players and recruit from P
...
classes
...
• Plan special trips to compete outside your area
...
• Develop contacts with local newspapers in order to get publicity for your team
...
In an era of declining state, district,
and school support for high school athletic programs, it often falls upon your shoulders to raise money for new uniforms, equipment and entry fees
...
Make a list of needs and wishes for your program regardless of cost
...
Then, estimate the cost
of each need
...
Ideally,
your program will receive some funding from the school’s athletic budget
...
43
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In any case, ask your A
...
for your school’s fund-raising guidelines
...
You can avoid potential problems by being aware of these regulations, most of
which concern proper authorization and paperwork
...
Many fund-raisers are unsuccessful
and often raise far less money than anticipated
...
)
• Block party
• School dance
• Donation jars at local businesses
• Summer Soccer night series at your school
• Bingo night
• Pancake breakfast
• Matching-fund drives with local service clubs
• “Las Vegas Night” with your boosters club
• Auctions
• Food concessions at school football games
• Attend a game show taping (They will pay a fee for groups
...
(safety issue)
• Sale of used jewelry (health issue)
• Rummage sales (health issue)
• Activities using trampolines or mini-trampolines (safety issue)
Note: The California Association of School Business Officials (CASBO) produces a
manual with information regarding the use of money in California school systems
...
Here are some considerations when selecting fund-raising activities to help you to
pay for your immediate and short-term needs:
• Is it legal? Does it fit within your school’s fund-raising guidelines?
45
Chapter 2
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• What kind of fund-raiser will be most attractive to your student body and
community?
• Will your team support the fund-raising activity enthusiastically?
• Will it be supported by your parents and/or boosters club?
• Is it likely to provide you with the required funds? Is there likely to be any money
remaining to pay for your long-range needs?
• If your team is going to sell a product, what is the profit margin? Are there hidden
costs, such as promotion, shipping, art, printing, etc
...
Whenever
possible, have someone other than you, such as the school finance secretary or booster
club president, handle income and record keeping
...
When starting your fund-raiser, you must be the best salesperson on your team! You
must convince your team to support the activity and work hard to ensure its success
...
Discuss and organize the fund-raiser
with your team in a classroom or at your home, rather than outside at practice
...
Motivate by offering incentives, posting records, and making daily announcements acknowledging your
top workers and most successful sellers
...
Managing Your Budget
Stretching your Soccer budget and minimizing the amount of fund-raising you have to
do are the hallmarks of good financial management
...
Equipment
2
...
Entry fees
How you budget and pay for these items depends on your individual school
...
Equipment
Equipment for Soccer usually consists of uniforms — jerseys, shorts, warm-up suits,
shoes — as well as balls, cones, goals and nets
...
Select a uniform manufacturer that has a consistent design and
color selection if you want to be able to replace and add to your basic uniform inventory over several years
...
It will also save art design and screen charges, which can range from $30 to
$150 with every order
...
Some athletic directors will not pay for school uniforms that are
not produced in your exact school colors
...
Numbers also make it easy for your players to identify their uniforms,
especially warm-ups, from a pile of team uniforms
...
Keep a uniform inventory list so you always know the number of uniforms in each
47
Chapter 2
Managing a Soccer Program
size and style
...
When issuing uniforms at the start of the season,
let your athletes know that they will have to pay for each piece of lost or damaged
school-issued equipment
...
Your program should have a
ball for every player
...
Take good care of your Soccer balls
...
Make sure to mark the balls with some identifying mark or initials
...
You may want to assign responsibility for keeping track of the ball
bag(s) to one or more players
...
First, scheduling games close to home
minimizes transportation costs while making it easier for fans, friends and parents to
come
...
Overnight trips are usually only scheduled for Varsity squads, which can use
school or district vans rather than more expensive commercial buses
...
Most tournament organizers
levy severe fee penalties for entry fees received past the deadline
...
(Not paying your entry fee on time is
also the best way not to be invited back to a tournament the next year
...
Fortunately, coaches are blessed with a built-in support group: the parents of athletes
...
Both you and the sport need them
...
However, before you try to organize
parents, you need to figure how they can help you best
...
Look for outgoing people who are are eager to help
...
If you decide to organize a formal booster club, check first with your athletic director
to see if there are any restrictions and guidelines
...
After by-laws have been established, elect officers
...
A word about fund-raising
...
Regardless of whether you organize parent support formally or informally, there are a
number of things that you can do to encourage parents’ involvement with your team
...
This gives you
direct communication with parents without having the message filtered or forgotten
by your athletes
...
It can also help organize a
booster club
...
If no one’s
home is available, hold the meeting at school
...
More importantly, though, a parents’ meeting is an opportunity for you to learn more about the
49
Chapter 2
Managing a Soccer Program
athletes you coach while gathering support for the team
...
One good way to build parent support is to have interested parents form a caravan to
games
...
Of course, fans arriving en masse wearing
school colors, hats, shirts, or jackets always inspires the team
...
Instead of heading off to the nearest
pizza parlor, see if you can enlist a group of several families to host a pasta dinner
...
Last, enlist parents to help you put on the team awards night
...
Some coaches avoid soliciting help because they fear parents will disrupt their programs
...
If organized properly with a
clear set of expectations and rules, however, parents can be a tremendous asset to your
program
...
Planning and Organizing a Team Trip
Taking an athletic team on an overnight trip can be one of the most enjoyable events
of the season or it can become a frustrating nightmare
...
Team trips are most enjoyable when you prepare in advance for both expected and unexpected situations
...
Checklists of “What to Do” or “What to Bring” help prevent you from
overlooking details that might be forgotten in a busy moment or emergency
...
What is the
purpose of the trip? Does it help fulfill my coaching objectives for the season? How
does the trip help meet the team and individual goals? Does this trip serve the overall
purpose of the program?
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Chapter 2
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Some athletes become quite distressed if their daily routines are disrupted before a
competition
...
For that reason, you may want to organize a team trip in early or mid-season to accustom your athletes to overnight travel before competition
...
Hotel beds, roommates, all night cable television, and the absence of
parents may be completely new experiences for some of your athletes
...
A team
trip helps athletes see travel as part of being a competitive athlete
...
How does each individual socialize with the group? How do different
groups and ages interact? A team trip can tell you much about the personality of your
team, knowledge that provides you with an excellent opportunity to unite your team
...
)
• Is there adequate supervision for the number of athletes?
• Are there restaurants that can accommodate a group the size of our team? Have we
made reservations?
• Where will we hold team meetings?
• What special responsibilities will be delegated to assistants?
A Guide to College Recruiting
Many high school athletes continue their athletic careers into college
...
In either case, athletes, parents and coaches
should be aware of the rules that govern contact between high school athletes and
college sports programs and coaches
...
BASIC NCAA RECRUITING RULES
The NCAA has an elaborate set of rules that govern the recruiting of prospective student-athletes
...
Although college
coaches are tested on the rules each year, there is no formal instruction for collegebound student-athletes and their parents
...
Infringing on the NCAA
rules, whether intentional or accidental, can jeopardize the future eligibility of prospective student-athletes
...
Important Note: The word "player" applies to both athletes and their parents or legal
guardians
...
52
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Freshman Year (9th grade)
A prospective student-athlete (PSA) becomes subject to NCAA rules beginning the
first day of classes in the freshman year of high school
...
• Telephone colleges and coaches in which they are interested
...
This is considered an improper recruiting
contact
...
Prospective student-athletes may not receive any compensation for the visit or
expenses
...
Prospective student-athletes may not speak with the coach of the visiting team
...
A two-day tournament with several games, or one game on one day, both
count as one evaluation
...
• Telephone freshmen or return a call
...
Sophomore Year
What Prospective Student-Athletes may do:
• Write at any time to colleges and coaches in which they may be interested
...
However, colleges
and coaches may not return these telephone calls
...
53
Chapter 2
Managing a Soccer Program
• Visit a college campus and speak with coaches at their own initiation and expense
...
• Attend a college match anytime and talk with the coach of the home team
...
What College Coaches may do:
• Evaluate a PSA a maximum of four times during the sophomore academic year
...
A coach is allowed to send one letter introducing the
school and sending a questionnaire
...
This letter may be sent out to
freshmen also
...
• Meet with sophomore athletes at anytime, unless the PSAs attend a home game or
visit the campus at their own initiation
...
Prospective student-athletes may now receive return correspondence from
college coaches
...
However, colleges
and coaches may not return telephone calls
...
• Visit a college campus and speak with coaches at their own initiation and expense
...
• Attend a college match at anytime and talk with the coach of the home team
...
What College Coaches may do:
• Evaluate a prospective student-athlete no more than four times during the junior year
...
What College Coaches may not do:
• Telephone a junior athlete
...
Senior Year
What Prospective Student-Athletes may do:
• Write colleges and coaches and receive return correspondence
...
• Visit a college campus at any time
...
Athletes are allowed a total of five official visits, but only one
official visit per school
...
All official visits must be must be approved in advance by the NCAA
Clearinghouse
...
• Offer a verbal commitment to a college
...
The coach can make the offer in a letter in their junior year
and they can commit although the letter of intent cannot be signed until the
official date in their senior year
...
• Sign a National Letter of Intent (NLOI) and accept an athletic scholarship from a
college
...
• Correspond with Senior PSAs as often as desired
...
• Have a maximum of three in-person, off-campus meetings with a senior PSA and/
or parents
...
• Offer an athletic scholarship and have a PSA sign an NLOI
...
Invite a college coach to speak if you do not feel
knowledgeable of the rules
...
Alert college
coaches to your promising underclassmen
...
Include
their academic information and year of graduation along with the relevant athletic
information
...
The NCAA Clearinghouse
The NCAA Clearinghouse assesses the academic standing of all college-bound high
school student-athletes who wish to compete in NCAA athletics
...
Most
high school athletic departments should have the registration information
...
Registration of prospective student-athletes is very important
...
NCAA Academic Requirements
The NCAA has criteria that prospective student-athletes must meet to be eligible for
competition
...
5 GPA, and 820 SAT or 68 ACT score
...
plus 13 CORE courses (English, Science, Math, Social Science, Language)
There is a Qualifier Index scale for required scores, and different requirements for
Divisions II and III
...
Few athletes receive full athletic scholarships, and
many colleges offer no athletic scholarships
...
Make sure that your athletes obtain the
appropriate financial aid applications, and meet the application deadlines
...
COLLEGE SOCCER FOR THE NONSCHOLARSHIP ATHLETE
The percentage of college athletes, at all levels, that receive athletic scholarships is quite
small
...
At NCAA Division III level, which accounts for the largest number of colleges,
there are no athletic scholarships awarded at all
...
High school coaches should make their athletes aware of this fact
...
Only the very best players nationally and statewide can hope to receive such scholarships
...
Last, those
who receive athletic scholarships often mistakenly believe that their scholarships are
guaranteed for their entire college career
...
Because so few high school players are offered college scholarships, many high school
players believe they are not good enough to play college Soccer if they have not been
recruited
...
Although the very best college Soccer programs do
heavily recruit almost all of their players, there are plentiful opportunities for athletes
to play college Soccer even if they have not been heavily recruited
...
If you have a player
who really wants to continue playing Soccer, you should help identify college programs
suited to him or her
...
Extra-curricular participation is usually an important consideration at these schools
...
Although athletes may not be in the run-
57
Chapter 2
Managing a Soccer Program
ning for an athletic scholarship, interest in playing college Soccer may help them gain
admission to the school of their choice
...
Information is located on the Web site, www
...
org
...
What are our goals?
2
...
Are we organized? Are our training sessions well-planned?
4
...
Is our program fun?
6
...
Are we always appropriate role models as coaches?
8
...
Do we treat all our athletes respectfully, calling them by their first names?
10
...
Are we teaching our athletes to be self-disciplined and responsible?
12
...
Are we promoting Soccer at our school?
14
...
A
...
Do we work as hard as other coaches in our school?
58
Chapter
3
Methods of Soccer Training
Soccer is a complex and demanding game requiring sophisticated
training
...
To create a training program that addresses the multiple
demands of the game, you must become familiar with the different methods of training for the sport of Soccer
...
This chapter and the following two
address these broad areas of Soccer training
...
Your
training program must include physical conditioning, skill development and tactical
instruction for players at all positions
...
In Soccer parlance this approach is known as economical training
...
While the latter term is certainly acceptable, we find methods of training to
be a more accurate description
...
Strictly speaking, methods of coaching refers to
ways in which coaches communicate and teach the game of Soccer to their charges
...
Any good Soccer training program will incorporate
these four types of training
...
Aerobic conditioning is
low intensity activity that raises the heart rate while still allowing the body to meet its
oxygen needs
...
During anaerobic exercise, the body is unable to take in enough oxygen to meet its energy requirements
...
Speed
Speed can be defined several different ways
...
There are three different types of Soccer speed: sprint speed,
quickness and technical speed
...
To a large extent sprint speed is genetically determined, but sprint training often
results in great improvements in speed
...
• Technical speed is the combination of physical speed with Soccer skills
...
Players with good technical speed are able to collect balls
delivered at varying heights, angles and velocity
...
More importantly, balanced muscular strength optimizes
performance and prevents injury
...
TECHNIQUE TRAINING
The development of Soccer technique requires a tremendous amount of practice
...
When developing technique, it is important that players encounter the variety of conditions, and the limitations of time and space seen in Soccer
...
Fundamental Drills
Fundamental drills are the most basic skills
...
Fundamental drills are most often used to teach new technique
...
When teaching new technique skills, first demonstrate the entire
skill
...
Then, break the skill into components parts
...
When your athletes have mastered the drills sufficiently, have them
integrate the various drill components into a complete performance of the technique
...
Confine
players to a limited area and place them under passive defensive opposition
...
Match Condition
Match condition drills allow players to practice a skill or technique under full pressure
from an opponent
...
STRATEGY AND TACTICS
Strategy is a plan for accomplishing goals
...
In other words, how do you plan to win? Tactics, on the other hand, are
the tools by which a strategy is executed
...
There are three levels at which tactics are applied: Individual, Group and Team
...
Group Tactics: 2-versus-1 through 5-versus-5
The fundamental principles of play, the basis of strategy, apply when working on
group tactics
...
Players must learn to switch quickly from attack to defense,
and from defense to attack, while simultaneously providing good offensive and defensive team support
...
Players must be taught the responsibilities of the positions they play, and how
their roles change when the ball is in each third of the field
...
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Restricting player range during team tactical drills will help isolate specific areas that
need improvement
...
Players and coaches alike often do
not approach these elements of training and competition seriously or systematically
...
The warm-up process includes general and specific portions
...
Begin
with easy activity, and gradually increase intensity
...
Mix individual dribbling, turning, feints, changes of direction, juggling, with intermittent light stretching and mobility exercises
...
Players should be getting a feel for the ball
...
The last part of
the warm-up should involve the entire team in game-simulated drills such as 5-versus5 with goalkeepers
...
In cool weather,
or at night games, players should wear warm-ups or sweat shirts and pants
...
Keep
in mind that body temperature returns to normal about 15 minutes after activity is
stopped
...
A short warm-up will let your players start the second half ready to play and
also will lessen the risk of injury
...
A
warm-up routine that is familiar, structured, and fun helps athletes focus on the task
at hand
...
The team component of
the warm-up should not be ignored
...
A warm-up that incorporates team drills helps create the technical and psychological synergy that leads to good
team play
...
After a couple minutes, your athletes should be ready
to train and play hard
...
The secondary training units optimize performance and reduce
the risk of injury
...
You cannot expect them to warm up properly, stretch thoroughly, and especially,
cool down without supervision
...
With limited training time, you cannot
afford to spend more than 30 minutes preparing for the main workout
...
THE RUNNING WARM-UP
The purpose of the warm-up is to prepare athletes physically and mentally for training
and competition
...
A running warm-up should begin with 10–15 minutes of easy jogging with increasing
tempo that includes surges of slightly faster running
...
The objective of the run is to awaken the aerobic energy system, raise core body
temperatures, and loosen the muscles in preparation for stretching
...
A warm-up or sweat suit will accelerate the process of warming up and prevent your
athletes from cooling too much while stretching
...
• 8–12 minutes of easy jogging with 30-second surges every 3 minutes
...
Usually, mobility training uses both static and mobile
stretching
...
Keep in mind,
however, that mobile stretching should not use forceful movement to stretch the muscles
...
FLEXIBILITY TRAINING
Flexibility training is designed to maximize range of motion, increase muscle elasticity, achieve functional muscle balance, speed recovery, and, most important, prevent
injury
...
Many great athletes have lost
seasons and careers by neglecting flexibility
...
However,
hard speed training often demands that you complete a thorough stretching regimen
first
...
Include exercises
that enhance balance, flexibility and mobility
...
g
...
Flexibility refers to muscle elasticity
...
Convince your players that stretching will make them better athletes
...
A loose muscle relaxes more between contractions than a tight one, allowing
faster and more powerful contractions
...
To develop muscle balance, include exercises that stretch major opposing muscle
groups of the limbs and torso
...
A muscle should be stretched to slight tension, held for a predetermined count, and
then released slowly
...
Each repeat of the stretch should allow a slightly greater
range of movement than the previous one
...
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Chapter 3
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Large muscle groups should be stretched before smaller muscles
...
Take special care when stretching injured muscles
...
Stretch slowly and gently
...
Ideally, flexibility training should follow the cool-down from the main workout
...
Permanent gains in flexibility will result from
consistent post-run stretching
...
The purpose of the cool-down is gradually to return heart rate, respiration rate and temperature to normal
...
Not cooling down
properly after intense exercise leads to stiff and painfully sore muscles the next day
...
The following warm-up script and stretches have been taken from the LA84 Foundation
Track & Field Manual
...
3-1)
• Hurdler’s Stretch/Lay Back (Fig
...
3-2)
• Sit-on-Heels/Hip Bridge/Lay Back (Fig
...
3-3)
• Sciatic Stretch (Fig
...
3-4)
• Abdominal Stretch (Fig
...
3-5)
• Hip Flexor (Fig
...
3-6)
• Figure “4” (Fig
...
3-13)
• Side Swings (Fig
...
3-15)
4 Rhythm drills
• Easy Skipping
• Jogging Butt Kicks
• High Knees (Fig
...
3-18)
• High Skipping (Fig
...
3-1
...
Fig
...
Reach Over
...
3-6
...
Fig
...
Butterfly Arms-to-Toes
...
3-4
...
Fig
...
Hurdler’s Stretch/Lay Back
...
3-8
...
Fig
...
Sciatic Stretch
...
3-5
...
Fig
...
Abdominal Stretch
...
3-9
...
Chapter 3
Methods of Soccer Training
Fig
...
Hip Flexor
...
3-13
...
Fig
...
Side Swings
...
3-15
...
SIMPLE RHYTHM DRILLS
Fig
...
High Knees
...
3-17
...
Fig
...
Skipping Kicks
...
Soccer is a physically
demanding game, lasting from 60–90 minutes, requiring bursts of strenuous activity
such as sprinting, dribbling, shooting, tackling and jumping for high balls
...
Adding to to the fitness
demands of Soccer, are its substantial technical demands
...
When fatigue sets
in, technique deteriorates
...
Soccer players need to be able to run, but their running requirements differ from those
of distance runners or sprinters
...
The type of running done in Soccer is known as varied or broken-pace running
...
Actually, much of Soccer running is short-distance sprinting
...
This creates a unique and seemingly contradictory demand for
both endurance and speed
...
This is because different systems of human energy production
are used to fuel different types of exercise
...
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ENERGY PRODUCTION AND AEROBIC RUNNING
To live, the human body needs energy
...
Energy fuels the body and allows you to perform
the wide range of your daily activities
...
Like gasoline, it’s broken apart, or burned, to produce
energy
...
That amount lets you engage in vigorous activity for only a very short time
...
Physical activity that lasts longer than 6 seconds requires the body to produce additional energy by converting the raw fuel of carbohydrates, proteins and fats from food
into ATP
...
Energy can be produced through aerobic processes, that is, with oxygen
...
Whether energy is produced aerobically or anaerobically depends mostly on the nature
of the physical activity involved
...
It is an immediate energy source
...
If the
activity is intense and of short duration, energy is produced anaerobically
...
You
see, anaerobic processes create lactate, or lactic acid, that causes muscles to burn,
cramp, or seize if the activity is carried on long enough
...
The muscle burn at
the end of a 400-meter sprint is an example
...
To sustain activity over a long period of time, your body must be able produce ATP
through aerobic means
...
In this steady state, lactic acid does not accumulate in the muscles, and you are able to continue activity for a long time
...
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Aerobic fitness is important for three reasons
...
Second, good
aerobic fitness allows your players to run at a steady state without incurring oxygen
debt and exhausting important ATP stores
...
AEROBIC FITNESS FOR SOCCER PLAYERS
Although Soccer players do need to be aerobically fit, they do not need to be distance
runners
...
Many
Soccer coaches have used the Cooper 12-minute run as a standard measure of aerobic
fitness
...
Although
a hard 12-minute run also relies on anaerobic energy, the test is generally considered
a good measure of fitness for Soccer
...
Aerobic fitness should be developed during pre-season training
...
Many high school Soccer players in California run Cross-Country in the fall
...
E
...
These running sessions should
be relatively easy steady-state runs
...
The goal of the training, however, is to raise the
aerobic fitness of the athletes
...
Harder mixed-pace anaerobic running should start once the athletes have
developed basic aerobic fitness
...
Long steady runs should
be done at a pace that can be maintained comfortably for 40–60 minutes
...
A very good approximation of this intensity is the talk
test
...
Unstable breath-
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ing (ventilation) indicates that the pace is too fast, approaching the anaerobic threshold
...
Coaches
often refer to long steady runs as the base or foundation training that precedes more
intense threshold training
...
Within a relatively steady state of activity, an athlete must be
able to sprint hard, recover quickly, and then sprint again
...
The varied-pace running that characterizes Soccer demands anaerobic fitness
...
Soccer players need to develop a special
kind of stamina that lets them engage in repeat bouts of anaerobic sprinting followed
by periods of slow running or walking
...
Normally speed endurance refers to the ability to perform anaerobically over time
...
What becomes important is the ability of the athlete to recover quickly from multiple
speed bursts
...
Anaerobic recovery capacity is developed by increasing aerobic fitness, by raising the
lactate threshold, and by developing lactate tolerance
...
Lactate Threshold Training
The primary form of running designed to raise the lactate threshold is called tempopace running
...
In other words, the athlete should have a difficult
time having a conversation while running
...
Tempo reps are
shorter runs lasting from 90 seconds to 4 minutes with short rest intervals of 1 minute
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or less
...
Repetition Training
Repetition training helps athletes use oxygen more efficiently
...
Repetitions should be from 30 seconds to 3 minutes long or distances of 220–880
yards
...
The rest period should provide slightly less
than complete recovery
...
The
workout should total 20–25 minutes of running, sans recovery
...
Most coaches use the terms
interval and repetition interchangeably, but, in fact, they are very different types of
training
...
An interval is the recovery period that
follows individual bouts of running
...
With interval training, the goal is to
run specific distances with incomplete recovery so that the athlete trains with elevated
blood lactate
...
While
interval training does help raise the lactate threshold somewhat, it is primarily anaerobic
...
The duration of each run in an interval session is typically 10–90 seconds or 110–440
yards
...
Interval training should be done at a pace fast enough to create oxygen deficit
...
Interval training is intense, demanding and painful
...
Some athletes might require 2–3 days
of easy workouts to recover fully from a hard interval session
...
Essentially, shuttle
runs are repetition or interval runs that involve numerous changes of direction
...
The player is allowed to rest a specified time
...
Speed Play (Fartlek Training)
Speed play is the literal translation of the Swedish word fartlek
...
Bouts of fast
running are followed by easy recovery running
...
The length of speed bursts and recovery is unstructured so that
the athlete gains a genuine feeling of playing with speed
...
Only the speed bursts should be done
with any intensity
...
Speed bouts should be
40–220 yards long (or 5–40 seconds)
...
Remember, athletes should always recover between sprints; it’s not intended to be high-lactate training
...
You might use predetermined markers or time intervals to indicate
speed units
...
Speed play also is easy to
do on or around the field
...
The total distance covered is approximately two miles
...
In Soccer,
there are three types of speed: sprint speed, quickness and technical speed
...
Sprint Speed
Sprint speed is the ability to run fast
...
Usually, your forward are
your fastest players
...
Nonetheless, all
your players should do speed training
...
Sprint training should be done with and without the ball
...
Pure speed is best
developed without the ball
...
Sprint drills:
• Sprint Repeats 30–75 yards
...
Athletes should perform 5–10 repetitions, depending on length
...
• From Midfield, Feed the Ball Into the Attacking Third
...
The player who reaches
the ball first should continue the attack, while the other player becomes a defender
...
3-19)
• Two–Two–Two Drill
...
Players try to score as many goals as possible
...
3-20)
• Star Runs
...
Put equal-numbered groups at each
cone
...
Once a player finishes running the star, the next player in the relay starts
...
(Fig
...
3-19
...
3-20
...
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XX
X
X
X
XX
X
XX
X
X
X
XX
X
Fig
...
Star Runs
...
We usually define quickness
as fast first steps or the ability to change direction with speed
...
Many great players are not exceptional sprinters, but are
extremely quick
...
Training players for quickness takes several forms
...
Reaction drills help train the neuromuscular system to react with greater speed
...
For example, you might conduct a whistle drill where players
dribble a ball and make turns on the sound of your whistle
...
Technical Speed
Technical speed is the ability to execute fundamental Soccer skills quickly
...
The world’s best players are exceptional because
they have great technical speed
...
Technical speed, however, usually takes years to develop
...
For high school players, technical speed is developed by gradually adding defensive
pressure and/or limiting time and space during technique drills
...
Collecting and passing the ball quickly is
worth little if the pass is poor and off target
...
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A NOTE ON RUNNING TRAINING
Although running is an integral element of Soccer, you still need to remember that
your players are Soccer players, not runners
...
A fit, skilled team is much more potent
than a fit unskilled one
...
Careful monitoring of individuals and each athlete’s
ability to respond to the training is important
...
Remember also that at no time is there a greater disparity of physical maturity than
among high school athletes, sometimes literally the difference between adult and child
...
After every coaching session or game, it is important to end with a cool- down
...
Strength Training
WHY STRENGTH TRAIN?
Many coaches do not think that strength training is important for Soccer players
...
But strength and weight training are important for Soccer players
...
According
to the President’s Council on Physical Fitness and Sports, improvements in absolute
muscular endurance, motor ability elements and athletic abilities are associated with
the individual’s muscular strength
...
Strength training for Soccer typically has two purposes: one, improving the overall
strength of the athlete and two, developing muscle balance and preventing injury
...
WEIGHT TRAINING AND MUSCLE DEVELOPMENT
At first glance, weight training seems to contradict the requirements of aerobic sports
...
However, the number of mitochondria does not increase
...
Since Soccer relies on aerobic energy and the
maximization of mitochondrial density, weight training would seem to conflict with
the principles of aerobic conditioning
...
Let’s look at how weight training actually affects the muscles and other soft tissues
...
Weight training spurs the production of collagen, a
substance that makes up much of connective tissue
...
• Second, athletic performance is often limited by muscle weakness and imbalance
...
When opposing muscles
have large strength inequities, the weaker muscle is prone to injury
...
For example, players commonly have
much greater quadriceps than hamstring strength
...
Weight
training is an excellent method of addressing muscle imbalances
...
The isolation of specific muscles strengthens weak areas
and decreases the risk of injury
...
• Anaerobic energy is directly related to muscle strength
...
Obviously, a muscle with greater strength can respond better
to race challenges without creating excess lactic acid
...
Soccer players need to be able to run fast
...
After all, football players are strong and big
...
Right? Wrong
...
Rather, the goal is to maximize strength in proportion to body weight
...
That’s the type of strength that Soccer players need
...
They aren’t bulky, but they’re strong
...
Weight training will increase muscular
size and reduce mitochondrial density, but only to a point
...
Olympic weightlifters and wrestlers, who must compete in body weight
categories, have known this for years
...
First, the intense aerobic activity of Soccer will counter the hypertrophic effect of
weightlifting
...
As a result, it is very difficult to build tremendous muscle mass while you are consistently engaged in intense aerobic activity
...
Another common misperception is that Soccer players should continue to train for
endurance in the weight room, thinking that such training will develop muscular endurance and strength together
...
The only goal of weight
training should be greater strength
...
Think about it
...
Developing real strength
and endurance in the weight room would require hundreds, if not thousands, of repetitions
...
Muscular endurance comes as the result of the specific aerobic training of
that newly developed muscle fiber
...
Progressive overload, or resistance, is the cornerstone of weight training
...
In general,
progressive increases are the measure of increased strength
...
It should aim to increase
the overall strength of your athletes
...
Without adequate rest
between workouts, the strength of your athletes will actually decrease
...
The neuromuscular system makes its greatest changes in response to an unaccustomed stimulus, or shock
...
Research has shown that planned variations in the volume,
intensity and mode of weight training produce the greatest gains in strength
...
Strength training programs must adapt to
the different capacities of individual athletes
...
Failing to construct your strength training program accordingly will lead to the frustration and/or injury of your athletes
...
Often, they are quite weak even though talented
...
The weight room
is for strength and power training
...
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• When you introduce weight training, emphasizing repetition of movement creates
rhythm and develops better technique
...
• An athlete has a finite amount of energy each day
...
Strength and power training are important because they increase the basic
physical capacity of the athlete
...
Keep
in mind that weight training, plyometrics, running, studying and work cannot all
be done intensely every day
...
SAFETY IN THE WEIGHT ROOM
If not properly supervised, the weight room can become a very dangerous place for
young athletes
...
• The second is to maintain good condition of the equipment
...
• The fourth is to guarantee that the lifter gets proper assistance or spotting
...
High school athletes present extreme differences in physical development, including gender differences
...
Such testing
should be done prior to beginning weight training and also periodically throughout
the training cycle
...
Condition of the Equipment
Ill-maintained or damaged equipment poses a risk of severe injury
...
Check the condition of seat backs; stability of benches; condition of
power racks, bars and dumbbells; positions of free weight storage racks, and the fit of
the bar collars
...
Serious injury can occur when an
athlete slips on the lifting surface
...
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Proper Weightlifting Technique
Proper technique produces the best results and reduces the risk of injury
...
When
handling free weights, consistent use of sound technique is essential
...
You must have spotters for any exercises where athletes can be injured because they
lose control of the weight
...
If the attempted repetition fails, the spotter should help guide
the bar back to the bench using a solid grip
...
Don’t allow the
lifter to arch his or her back; this can cause lower back injury
...
Squats are done safest inside a squat rack having pins that catch the bar in case of a
failed lift
...
On light to medium lifts, one spotter is needed
...
The spotter stands with knees slightly flexed
and arms near the lifter’s torso
...
This stabilizes and help complete the lift
...
Another is to place both hands around the side of the torso, just above
the weight belt, and lift upward
...
Use bar collars to keep weights from sliding off the bar
...
Also, always check the weight on the bar
...
The resulting imbalance can cause serious
injury
...
Those with high blood pressure, congeni-
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Chapter 3
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tal back problems (bulged discs, loose ligaments), knee problems, etc
...
The Strength and Weight Training Program
The following section offers a strength training program designed for high school Soccer athletes
...
Your program also will be defined by the limitations of your school facilities and
team characteristics:
• Equipment
• Weight training knowledge
• Available time
• Number of athletes
• Staff available for supervision
• Maturity of athletes
CONSTRUCTING A STRENGTH TRAINING PROGRAM
There are a number of ways to integrate strength training into your Soccer program
...
Such a regimen is easy to teach, takes little time, and can be done by
a large number of athletes
...
There are two points to keep in mind when creating weight training for Soccer players
...
Your team definitely
needs strength training to remedy weaknesses and prevent injury
...
Second, strength training for Soccer players is often remedial
...
As a
coach, your first task is to develop the basic physical strength of your athletes
...
Once basic
strength develops, strength training can be geared toward optimizing performance
...
While this is certainly much better than no strength training, the principles of progressive overload and variability dictate that training should
change every 4–6 weeks
...
Pre-season training
should include three sessions weekly
...
The Soccer strength program described here has two levels: one for physically weak or
young athletes with no strength training experience and a second for stronger athletes
...
LEVEL I
The Level I routine is a basic strength training circuit intended for athletes without
weight training experience and those who are physically weak or immature
...
Begin the Level I routine with 4–5 minutes of easy continuous running followed by
10 minutes of stretching
...
Be aware that the
numbers of sets and repetitions vary substantially
...
The Level I Circuit
Push-Ups (Up to 5 sets of 2–12 reps with 30–60 seconds’ rest
...
Weaker athletes may be
assisted by partners until they gain sufficient strength
...
(Up to 4 sets of 20, alternating legs
...
Boxes
or benches should be between 6–18 inches high; the weight should range from 5–20
pounds depending on the athlete’s strength
...
) When conditioning the stomach muscles, an athlete does not need to rise more than 30 degrees from the ground
...
Standing Long Jumps onto sand, grass, or wrestling mats (Up to 5 sets of 3 jumps
with both feet together
...
If you don’t have medicine balls, use homemade weighted balls
of 3–8 pounds
...
Choose 2–3 of the
following exercises:
• Overhead Toss (2–4 sets of 10)
• Forward Toss (2–4 sets of 10)
• Side Toss (2–4 sets of 10, each side)
• Triceps Toss (2–4 sets of 5)
• Two-Handed Basketball Pass (2–4 sets of 10)
• Straight-Armed Forward Toss, kneeling position to partner (2–4 sets of 10)
You might finish the program with 5 minutes of easy jump rope work
...
The
emphasis should be on coordination
...
Stretch 10 mins
...
Stretch 10 mins
...
This program can be done during a P
...
class or as part of Soccer practice
...
LEVEL II
Weight training should start during the pre-season
...
Two to three sessions per week
are recommended
...
Schedule three strength sessions per week during the preparation period and the pre-competition period
...
In the beginning, your athletes will have sore muscles
...
While you must
take care to avoid injury, soreness is part of training
...
High repetitions and light weight let athletes learn
proper technique without struggling against the load
...
Divide the time into two 4–6 week phases
...
For the next
two weeks, have athletes do 4–6 repetitions of 75–85 percent
...
Once competition begins, reduce weight training to twice per week
...
As the season moves into its peak, reduce strength training to once per week
...
Emphasize rest and recovery
...
Sets and Repetitions
Despite what some coaches believe, doing 10–15 repetitions of an exercise with light
weight does not build endurance
...
This shortchanges both elements of the workout
...
And
you really don’t get a good endurance workout
...
The weight room is for the building of basic
strength and power
...
Muscle mass is developed best by 6–8 repetitions of 60–80 percent of the 1-repetition
maximum
...
LEVEL II SOCCER ROUTINE
The Level II weightlifting routine is appropriate for Soccer players with good basic
strength or weight training experience
...
• Back Squat
• Overhead Press
• Power Clean
• Bench Press
• Sit-Up Crunches
• Hamstring Curls
You can teach the above lifts to your athletes as described in the following section
...
Assume a high bar posture with the bar resting on the trapezius muscles
about 2 inches below the base of neck and your hands spaced evenly on the bar several
inches outside your shoulders
...
Foot placement can be adjusted according to your flexibility
...
Place your feet with the toes
pointing out 20–45 degrees
...
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The key to the squat is keeping your torso tight with a straight back and lowering the
bar under control
...
Doing so helps protect you from lower back injury
...
A complete squat is attained when the upper thigh, the line from knee to
hip, is parallel to the ground
...
By the same token, don’t lift more weight until you learn proper technique
...
If your
heels come off the ground, you are doing the squat incorrectly and endangering your knees
...
(Many athletes tend to look at
the floor, which causes them to lean too far forward
...
Some beginners tend to place one foot forward
...
Fatigue can make this a dangerous moment
...
They may only be able to do a ½ or ¾
squat in the beginning
...
It will only lead to muscle imbalances and injury
...
This lift, also called the military press, develops the arms, shoulders
and upper chest muscles
...
Lift the
weight so that it rests on your upper chest, with your hands placed slightly outside the
shoulders
...
Lower the bar back to the chest and repeat
...
Your eyes should look forward
...
The power clean is an explosive total-body exercise
...
The power clean is divided into three active phases and two recovery phases
...
First, stand with your feet flat, slightly less than
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Chapter 3
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shoulder width apart, and the bar over your shoes
...
Rotate your wrists inward and lock both
elbows, pointing to the sides
...
Pushing your chest and stomach out compresses your lower back
...
Your chest should be a few inches in
front of the bar so that your back is at about a 45-degree angle to the floor
...
Phase II is the pull to the knees
...
The weight should be moved by using the large muscle groups of the legs, not the
arms
...
Make sure you
keep the chest over the bar
...
Curling
the wrists inward keeps the bar as close as possible to your shins and lower thighs
...
The arms hang straight, with the
torso as tight and straight as possible
...
Now, drive your hips forward forcefully, and raise your
torso up and back
...
As the hips drive forward, the weight shifts to
the balls of the feet and you should try to get as tall as possible
...
The athlete should actually
rise onto the balls of the feet
...
As the bar travels upward, the trapezius muscles contract in a
shrugging motion
...
It is important to keep the elbows pointed away from the body
and not pull backward
...
When the bar reaches its highest point, a slight flexing of the
hips and knees will act as a shock absorber
...
The upper arms must be held parallel to the ground
...
The final resting place
for the bar is along the clavicles, with pressure from the high elbow position keeping it
in place
...
The bar should
be caught with the torso erect, not leaning
...
The feet may move a few inches to either
side but not forward or backward
...
During Phase V, the weight returns to the starting position
...
The bar can be
lowered safely to the floor if done in stages
...
Then slowly lower the bar past the thighs until it reaches the
floor
...
The rhythm of the lift is very important
...
If you rip the
weight off the floor as fast as possible, lower back problems usually result from the
premature use of the arms and shoulders
...
Reduce the amount of weight if this happens
...
If you are not flexible, a remedial stretching routine must be undertaken
...
Back Press
...
Place a bar on the shoulders as in the
squat, spreading the feet slightly more than a shoulder width apart
...
To minimize the shearing
forces on the lumbar spine, maintain a moderate bend in your knees
...
It may take a while to get the bar in a comfortably balanced position
...
Otherwise, very serious back injury can result
...
Abdominal conditioning is a very important element of strength
training and also one of the most neglected
...
When
doing a crunch, only raise the shoulders about 30 degrees off the floor
...
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Hamstring Curls
...
Most weight rooms
have machines that isolate the hamstrings
...
Supplemental Lifts
During the pre-season, or if weight training replaces running on any given day, the
following exercises can be added for a more comprehensive workout
...
These exercises enhance general
strength, develop muscle balance and strengthen weak areas
...
Bent Over Rows
...
Keep the back parallel to the floor, head up and legs straight
...
Bent rows strengthen the back and shoulder muscles
...
Using an underhand grip (palms up), stand with the hands at arm’s length
against the thighs
...
Lower the weight until the arms are fully extended again
...
Triceps Press
...
Press the weight overhead until the arms are fully extended with the
elbows near the ears
...
Press the weight to the overhead position, keeping the back straight,
head up and upper arms motionless
...
Hold a dumbbell in each hand at the sides of the body, palms facing
slightly forward
...
Bench Press
...
Keep the feet on the ground, with the heels touching
...
Grip the
bar slightly wider than the shoulders
...
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After taking a couple of deep breaths, inhale and take the bar from the bench supports
...
) Stabilize the extended weight before attempting the lift
...
Lower the
weight slowly until it touches the bottom of your pectoral muscles
...
The next step is the push from the chest (concentric, or ascending, phase)
...
This keeps the elbows in line with the
direction of force on the bar
...
During the drive off the chest, your buttocks should stay on the bench
...
Sample Level II Weight Program
• Program Squats — 3 sets x 8 reps
• Leg Curls — 3 sets x 12 reps
• Overhead Press — 3 sets x 8 reps
• Power Cleans — 3 sets x 6 reps
• Back Press — 2 sets x 10 reps (light weight)
• Sit-Up Crunches —2 sets x 30 reps
• Pull-Ups — 2 sets of max reps
• Medicine Ball Tosses — 2 sets
Plyometric Training
Plyometric training is a form of exercise that utilizes the body’s stretch reflex and
eccentric muscle contractions to enhance speed and power
...
High school Soccer players, especially, can benefit from the development of the power
94
Chapter 3
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and overall athleticism provided by plyometric exercise
...
Plyometrics for Soccer, though, differ markedly from the speed and power orientation
of most plyometric work
...
For young and physically immature
athletes, rhythm plyos serves as a form of physical education, developing movement
skills and running mechanics
...
Deep within all muscle tissue is a
structure called the muscle spindle, which contains special fibers called intrafusal
fibers
...
In response, the nervous system triggers a muscle reflex to protect the muscle from injury
...
Plyometric training uses the stretch reflex to improve strength, power and rhythm
...
Plyometric training uses gravity and body weight to load elastic tension within
the muscles
...
Plyometric training is quite specific to the
explosive running required by Soccer
...
GUIDELINES FOR PLYOMETRIC TRAINING
• Keep in mind that plyometric training is less specific to the demands of Soccer
than skills development and should be used as a supplement to the main body of
training
...
Two rules of thumb apply
...
Low intensity and limited repetitions are suggested for beginners and
young athletes
...
The same
exercise will create more physical stress on a heavier athlete
...
Second, if an athlete is able to perform the exercise with correct technique, he or
she probably has adequate strength
...
• The ballistic nature of plyometric exercise poses a risk of injury
...
A conservative
approach to plyometric training minimizes the risk of injury for high school
athletes
...
The age, strength, body weight and maturity of each athlete should be taken into
consideration when constructing plyometric training
...
Good
technique indicates a proper degree of stress
...
• Always conduct plyometric drills on a soft level surface, such as grass or
padded mats
...
• Plyometric drills should be done in shoes with good support and cushioning
...
• Never add extra weight, such as weight vests or ankle weights
...
The classification depends on the objective of the exercise and the nature of the
overload
...
Power plyos combine maximum strength and speed into explosive action
...
Rhythm Plyometric Exercises
• Rhythm Skipping
• High Knee Running
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Chapter 3
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• Swing Skipping
• Butt Kicks
• Ankle Bounces
• Cariocas
• Rhythm Bounds
• Foot Stomps (Roach Stompers)
• Skipping Kicks
Skipping
...
Skips are a total-body
exercise that build both lower and upper body strength
...
Do 2–3 sets of 30–50 yards
...
Swing skipping is a variation of rhythm skipping
...
The exercise combines relaxation with
rhythm
...
High Knee Running
...
Good running posture and mechanics are essential when
doing the drill
...
Do 2 sets of 20 yards
...
This exercise strengthens hamstring muscles and develops quickness and
coordination of the stride recovery
...
Good arm action and controlled speed are important
...
Ankle Bounces
...
The exercise
can be done in place or moving forward slowly
...
Do 2–3 sets of 20–30 reps
...
Skipping kicks require the coordination of multiple quick movements
...
The extended foot then pulls back to the
ground, initiating a new skip
...
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Cariocas
...
The athlete runs sideways with the trailing leg alternately stepping in front of
and behind the leading leg
...
Rhythm Bounds
...
They are a good
introduction to power plyos
...
Do 2–5 sets of 30–50 yards
...
This exercise builds dynamic strength in the calves and ankles and creates awareness of the push-off phase of the running stride
...
Do 2–3 sets of 20 yards
...
Emphasize good technique
...
• Power Skipping
• Power Bounds
• Double Leg Hops
• Single Leg Hops
Power Skipping
...
The athlete should try to attain the greatest height possible
...
Power Bounds
...
The athlete tries to achieve both height and distance
...
Double Leg Hops
...
Consecutive hops
should be done without pausing
...
The athlete should aim for maximum distance and height with
each jump while moving continuously
...
Single Leg Hops
...
This is a demanding drill that should be
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done cautiously
...
Do 2–3 sets of 6–8 reps for each leg
...
For Soccer, include them as drills preceding running training
...
These skips stress fast execution, not distance
...
Do 2–3 sets of 10–15 yards
...
As with normal high knee drills, the arms and knees drive vigorously, but emphasize fast leg turnover
...
Do 2–3 sets of 10–15 yards
...
The athlete tries to kick the butt as fast as possible while running slowly
forward
...
Do 2–3 sets of 10–15 yards
...
The aim is to move both the hands and feet as quickly as
possible within a short range of motion
...
Speed Hops
...
Upon landing, the next hop should be done as quickly as possible
...
SOCCER-SPECIFIC PLYOMETRIC EXERCISES
In addition to the general plyometric drills discussed above, you might want to include
a number of exercises that specifically develop the type of power skills used in Soccer
...
In Soccer, that translates into being able to accelerate away from a
defender, making explosive and quick changes of direction, greater vertical jump when
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leaping to head a ball, and improved running speed
...
Cone Jumps
Soccer requires a tremendous amount of explosive lateral movement, such as a feint
followed by a slashing run around a defender
...
Cone jumps are a way of incorporating explosive jumping with lateral movement
...
Plastic cones provide a
safe obstacle over which your athletes can jump
...
The athletes simply performs side to side jumps over a plastic
traffic cone
...
Use cones
of different heights
...
For power, use
taller cones
...
Single Leg Side Jumps
...
When teaching this drill, make sure that a
player drives the knee of the free leg up while jumping
...
Turning Cone Hops
...
This helps develop the ability to make explosive reversals of direction
...
Set up a line of several cones
...
The drill can be done as a double
leg or single leg drill
...
Multiple Jumps With a Sprint
...
Have the athlete jump
diagonally over the cones
...
Of course, all of the above drills can be done without using cones
...
You also can create your own drills
...
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Medicine Ball Throws
Throw-ins are an important part or the game
...
Just as important, medicine ball throws
help develop abdominal trunk power used in heading the ball and kicking
...
For all exercises, emphasize quick and rhythmic execution
...
Remember, you are developing explosiveness and power, not endurance
...
For
Soccer players, plyometric drills can be incorporated after the warm- up and preceding
the main body of training
...
As with other types of training, plyometric exercise should be periodized over the
course of the season
...
In
general, the volume of plyometric exercises for Soccer players will be low to moderate
...
Begin each season with a gentle introduction to plyometric training using simple
rhythm drills
...
Once athletes have learned basic rhythm skills, slowly introduce power exercises
...
As the competition phase of the season begins, plyometric work stresses rhythm
and speed development
...
Stop any strenuous plyometric training 7–10 days
before playoffs begin
...
Without strong technical skills
your players will not be able to score goals or defend effectively
...
The best players always have strong technique
...
During every game, a player will receive balls at different heights, speed and
angles
...
Good receiving skills allow a team to control the ball
...
Your players should practice receiving, using different parts of their bodies,
until they can control and play the ball with minimum effort and maximum speed
...
Players usually use the feet, thighs, chest and head
...
The player should decide prior to the ball’s arrival which body surface to use
and present the appropriate body surface to the ball
...
As the ball contacts the body, the
player should withdraw the selected surface slightly to cushion the impact of the ball
...
As the ball is
controlled, the player should prepare for the next move
...
While balanced, the player stays in line with the flight of the ball and raises
the thigh to form a 90-degree angle with the body
...
The ball should
drop to the feet
...
4-1)
Instep
...
The
toe points down to receive the ball on the shoelaces
...
(Fig
...
The player should have good balance and align with the flight of the
ball
...
The player wedges the ball between the sole of the
foot and the ground
...
4-3)
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Fig
...
Thigh
...
4-3
...
Fig
...
Instep
...
4-4
...
Inside of the Foot
...
The foot should be raised slightly off the ground with the toe pointed up
...
The player should collect the ball in a way that prepares it for
the next move
...
4-4)
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Fig
...
Foot Trap Outside of the Foot
...
4-6
...
Fig
...
Head Control
...
The body should be balanced and in line with the flight of the
ball
...
The ankle should be locked with the foot pointed slightly toward the
ground
...
The player should receive the ball in a way that prepares for the next move
...
4-5)
Controlling the Ball Above the Waist
Chest
...
Using the arms
for balance, the player bends back to get the chest underneath the ball
...
This allows the player to cushion the ball down to the feet
...
4-6)
Head
...
The body should be relaxed, with the eyes looking at the ball
...
On contact, the knees bend
slightly, allowing the neck and shoulders to cushion the ball and bring it to down to
the feet
...
4-7)
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RECEIVING DRILLS
Exercise 1
...
X2 serves to O, who controls and passes to X1
...
Vary the serve so all legal parts of the body are used to control the ball
...
4-8)
X2
O
X1
Fig
...
Exercise 2
...
The center player receives balls served at different heights, then controls
and passes to any other player
...
(Fig
...
4-9
...
X2 serves to X1
...
X1 will try to control the ball quickly before the challenge from X3,
and play 2v1 with X2 against X3
...
Ball control must be
practiced under the pressure of opponents
...
4-10)
X2
X1
X3
Fig
...
Exercise 4
...
Like volleyball, the
ball can be touched 3 times on one side before crossing the net (or cones or stakes used
as an imaginary net)
...
4-11)
Fig
...
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Ball juggling will help in developing good ball control using all parts of the body that
are legal
...
Control it and then get it down to the feet, and repeat
...
In order to maintain possession of the ball,
a player must be able to move with the ball until a shooting or passing opportunity
appears
...
DRIBBLING FOR POSSESSION
Possession dribbling is a difficult technique to master because a player with the ball
usually faces intense defensive pressure, limiting the amount of space he or she has in
which to work
...
Teach your players to dribble with short, even strides while keeping the ball close to
their feet
...
This position allows a player to be strong on the ball
...
The sides of the feet
are best for cutting the ball, while the sole and heel are best for changing direction
...
Peripheral
vision will allow the player to see both the ball and the surrounding field of play
...
Another technique of possession dribbling is shielding
...
An attacking player must put
his or her body between the defender and the ball
...
The player should lean slightly toward the
defender and use the arm to help fend off the opponent
...
Finally, players should receive
and control the ball with the foot farthest from the defender to prevent the ball from
being poked away
...
This leaves the ball exposed between the attacking player’s legs, allowing a defender an opportunity to poke the ball away
...
Turning away from an opponent will help a player get away from direct pressure and
maintain possession of the ball
...
The attacking player must have the ability to
change pace and accelerate quickly after the turn
...
DRIBBLING FOR PENETRATION
Dribbling for penetration simply means to attack the defender using the dribble as
a way of advancing toward your opponent’s goal
...
Emphasize
the importance of exploding, or accelerating, into the open space that was created
by the feint
...
The best dribblers in the world are creative
...
Teach them to use the body as a way of deceiving the defender by dropping
a shoulder, lunging at the opponent, and using their eyes and voice
...
Once
players are comfortable, move on to more difficult feints
...
Teach your players to dribble straight at a defender so they will be able to make a
penetrating move on either side of the opponent
...
Committing too early allows the defender time to respond and cut off
the open space
...
A well-timed move creates space for the attacker to penetrate
...
Once the defender commits to one side, either by leaning or moving into the space,
the attacker must accelerate past the defender into the unoccupied space
...
• Winding up as if to strike the ball, then using the sole of the foot to pull the ball
back and accelerating in the opposite direction
• Stepping in one direction and then taking the ball in the opposite direction,
accelerating into the open space
...
Remember, Soccer requires a tremendous amount of decision making by individual
players
...
This decision will depend on the location of the ball on the field, the location of
teammates and opponents, and where the open space is
...
Suggested progression:
1
...
2
...
Limit space
and time
...
Match-Condition drills that closely simulate game conditions
...
One players jogs a yard or two ahead of the other player who
dribbles the ball as he follows the trail of the leader
...
Players change roles after one minute
...
)
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One ball per player
...
(Fig
...
Each player dribbles inside the grid
...
Coach signals to return
to jogging pace after 2-3 seconds
...
Repeat
...
4-13)
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
X
Fig
...
Fig
...
Fig
...
Match-Related Dribbling
Create a 15x20-yard grid or use the center circle or penalty box
...
Give balls to one-half the players
...
If a
player loses the ball from the grid, that player must juggle the ball a specified number
of times before reentering the grid
...
(Fig
...
Players are divided across
from each other
...
The
first player from line 1 tries to prevent a goal being scored
...
(Fig
...
4-15
...
g
...
One ball, two goals
...
2)Players score a point by dribbling over the end line within 6 yards of the
goal posts
...
(Fig
...
(Fig
...
4-16
...
4-17
...
Approximately 80% of the
game involves the giving and receiving of passes
...
Good passing
builds team confidence and momentum
...
Good passing
is largely a matter of teamwork
...
The art of passing is largely the art of doing simple things quickly and well
...
Most passes cover
less than 30 yards and are played along the ground
...
• If a player cannot pass the ball accurately without opposition, do not introduce
defensive opposition
...
• If a player cannot pass a ball accurately along the ground, it is unlikely that the
player will be able to play accurate passes through the air
...
Professional players in most cases do this; it is amateur players who gamble
and try difficult passes
...
• Where possible, the player receiving the pass should always run to meet the ball
...
This is
especially true in the defensive and middle thirds of the field
...
• A player should pass forward if able
...
Good passing is mostly a matter of good judgment
...
Players who dribble with their heads
down will fail to see openings
...
Players must be taught to see the
field of play
...
Being able
to see the field of play allows players to act confidently and not make risky passes
...
The run of the teammate, however, determines where
that pass must be played
...
The player making the run must continue to run in advance of the ball
...
When to Pass Backward
If a player cannot pass the ball forward, and dribbling is not an option, the pass must
be made back toward a team’s own goal
...
Passes made in the middle and defensive
thirds of the field must be accurate and simple
...
This reduces the chance that the pass will be
intercepted
...
Quick Passes
At times, changing the point of attack through quick passing is the means to getting
good penetration
...
One-touch passing requires players to see the field and decide on the direction of the
pass before the ball arrives
...
Risk Passes
When an offense moves into the “attacking” third of the field, it sometimes becomes
advisable to try a difficult pass in an attempt to penetrate the compact concentration
of defenders
...
The Don’ts of Passing
• Players should not run alongside the ball
...
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• Your team should not play long inaccurate passes in the hope that something good
just might happen
...
PASSING TECHNIQUES
Passing skills are vital to good play
...
Moving the ball through the middle third of the field is extremely
difficult without good passing skills
...
Inside of the Foot
The inside of the foot pass, or push pass, is the most accurate pass to play over a
short distance
...
The plant leg
should be slightly bent with the foot placed next to the ball and pointing toward the
target
...
The eyes should focus on the ball
...
In order to keep the ball on the ground, the athlete should
lean slightly forward to bring the chest and shoulders over the ball
...
Strike
through the mid to upper half of the ball and follow through toward the target
...
It is a
particularly deceptive pass because the plant foot and hips do not face toward the
target
...
The plant leg should be
placed slightly ahead and away from the ball
...
The toes of the kicking foot should be pointed down and slightly in with the ankle
locked and rigid and the player should focus his or her eyes on the ball
...
Follow through toward the target
with the kicking leg
...
The plant leg should be slightly
bent with the foot placed next to the ball and pointed toward the target
...
The player
should strike the center of the ball with top of the instep
...
Chip Pass
The chip, or lofted pass, is played into the air
...
Short-distance chip passes (less than 20 yards) are used when a player needs
to pass over defenders
...
The backswing of
the pass is a bending of the leg where the heel is pulled up to the buttocks
...
Contact should be made beneath the ball with
the top of the instep
...
There should
be underspin on the ball
...
The plant
foot is slightly behind and away from the ball, but pointed toward the target
...
The kicking foot
should be pointed down and slightly out
...
On contact, the player leans back slightly to put backspin
on the ball
...
Bending Pass
A bending pass is used to swerve the ball around a defender
...
The toe should be pointed down
and the ankle locked on contact
...
The ball will spin counter-clockwise, or bend to the
left, if it is struck a little to the outside of center
...
Dribbles close to the defender
...
Plays a firm first pass to teammate
...
Sprints to space past the defender as the pass is made
...
Gets open to receive a pass
...
Stays approximately even with the defender
...
Angles body to face the pass
...
Passes back into open space as teammate clears the defender
...
(Fig
...
4-18
...
Instead of breaking behind the defender, X1 runs in front of the defender
to receive the return pass
...
(Fig
...
4-19
...
Pass is made to target player, who then turns and plays the ball behind
both defenders
...
4-20)
Note: The type and length of each pass will vary according to the distance between
offensive players
...
4-20
...
Basic passing drills are the bread and butter of Soccer training programs worldwide
...
e
...
Pass and Follow Drills
Players station themselves evenly around the center circle
...
The player who receives the pass now passes the ball to a
different player and runs towards that player repeating a positional interchange
...
4-21)
Fig
...
Fig
...
119
Chapter 4
Teaching Soccer Technique
A second ball can be introduced to the drill
...
e
...
Although we generally do not promote players standing in lines while training, LINE
DRILLS (Fig
...
(Just make sure the number of players in each line is fairly small which
will ensure that each player stays mentally and physically involved
...
TEAM PASSING EXERCISES
Possession Exercises — Match-Related Keepaway Games
5-versus-2 possession, 15x15 yard grid (size varies upon age and skill), seven players,
one ball
...
Vary the conditions of play (e
...
, one-touch, mandatory two-touch for
skilled players)
...
4-23)
Fig
...
5-versus-3 possession, 30x30 yard grid (size varies), eight players, one ball
...
Touch restrictions can be used
...
4-24)
8-versus-4 possession, 40x50-yard grid (size varies), 12 players, one ball
...
Once the offense turns
the ball over four times, change the players of defense
...
(Fig
...
4-24
...
4-25
...
4-26
...
Use 8-versus-4 players with the addition of quick decision-making due to changing
inside players
...
To begin, the Blacks
and Whites keep the ball away from the Grays
...
Touch restrictions can be used
...
4-26)
MATCH-RELATED EXERCISES WITH OUTSIDE SUPPORTING PLAYERS
30x30-yard grid (size varies), 8–16 players, one ball 4-versus-4 in the grid
...
Rotate outside and inside players every 2–3 minutes
...
Players can pass to any outside player
...
Outside
players have a one- or two-touch restriction
...
Option 3: Same as Option 1, except the outside player must return a pass to a
specified supporting player
...
4-27)
Fig
...
122
Chapter 4
Teaching Soccer Technique
Option 4: X1 passes to X2
...
Drill emphasizes long
passing, support runs and target play
...
(Fig
...
4-28
...
5-versus-5
...
Each team has a libero, a freeplayer who cannot be challenged by an opponent in
the defending half
...
The libero has a one- or two- touch limitation when in the defensive half
...
Change the libero every five minutes
...
4-29)
X
O
Fig
...
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Shooting
There are few chances to score during a Soccer game
...
Shooting should be part of every practice session
...
There is also an important mental aspect to shooting
...
Players need to relax and focus when
shooting
...
The first step in teaching shooting is developing good technique
...
Your players should learn to be equally effective with both feet
...
The plant-leg should be slightly bent,
with the head, chest and shoulders over the ball to keep the shot low
...
The shooter should push off the
plant-foot and strike through the center of the ball, landing on the kicking foot
...
The golden
rule is, accuracy before power
...
Players should think about how to beat the goalkeeper
...
Remind them to look down at the ball, not the goal, when striking the ball
...
Encourage your
players to shoot the ball before the goalkeeper is set
...
Most important, make the goalkeeper save the ball
...
Forcing them to save opens the door to
scoring through their mistakes; it gives your shooters an extra chance
...
A shot that
goes high or wide leaves no chance for a goal
...
A helpful teaching
hint is telling your players to imagine that each has a giant eyeball on the center of
his or her chest
...
This will ensure that the head, chest and shoulders stay over
the ball
...
The plant foot should be
near and even with, or slightly in front of, the ball
...
Shooters should remain
compact over the ball throughout the shot
...
Shooting is an attitude as well as a technique
...
Encourage your players to shoot to score
...
Players should take risks and shoot as much as possible
...
Players must look for every opportunity to
create a shot on goal
...
A player who consistently and aggressively shoots
the ball on target, will strike fear into opponents, as well as create rebound-scoring
opportunities for teammates
...
The correct type of shot largely depends on the location of the shooter,
the location of the defenders and goalkeeper, and the type of pass the shooter receives
...
Instep Drive
...
It is most commonly used
for long-range shooting
...
e
...
The shooter should take a long stride to the ball in preparation for the shot
...
This will
ensure a solid surface with which to strike the ball
...
To increase the power of the shot, teach them
to lift the heel of the plant-foot when they make contact with the ball
...
The follow-through should be a long stride
with the shooter landing on the shooting foot
...
Full, half, Side foot and Sideways: These shots are, perhaps, the most
difficult shots to learn
...
A ball
struck after it bounces is a half volley
...
Teach them to wait for the
ball to fall to a point where they can strike it properly
...
The plant-foot should
be pointed toward the ball
...
The shooter must stay compact and strike the center of the ball
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with the inside of the foot
...
Have the shooter keep his or her chest over the ball and strike through the
center of the ball
...
Half-volleys can be very difficult to judge
...
The technique is the same as for the
full-volley whether using the inside of the foot or the instep
...
Players have a tendency to lean back when
striking the ball
...
Sideways Volley
...
Teach your players to face the ball as they approach it
...
The instep strikes the
ball
...
On contact, the shoulders and
plant-foot should point toward the target
...
The strike moves through the center of the ball
...
The shot’s power comes from snapping the hip and kicking leg to
strike the ball
...
4-30)
Fig
...
Sideways Instep Volley
...
A bending or swerved shot is most commonly used to shoot around
defenders
...
Have
players strike the ball with either the inside or outside of the instep
...
For right-footed kickers, striking the
ball inside of center causes it to spin clockwise, or to the right
...
(Fig
...
4-31
...
SHOOTING DRILLS
Fundamental
Shooting Without Opposition
...
There are two players, one server and one attacker, in each of the outside grids
...
Play begins in the outside grid with the
X1 passing the ball to O1, who is allowed only one touch to shoot the ball
...
The goalkeeper turns to face them
...
The players continue the rotation
...
Stress the importance of proper shooting technique
and a confident attitude
...
4-32)
X2
O2
X1
G
O1
Fig
...
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Chapter 4
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Match-Related
Shooting With Opposition
...
There
are now three players per outside grid: One server, one attacker and one defender
...
Once the attacker receives the
ball, he or she must shield, turn and shoot before the defender wins the ball
...
Continue to stress the importance of quick, wellplaced shots
...
4-33)
S2
O2
X2
S1
G
X1
O1
Fig
...
4-Versus-4 Direct Shooting
Play 4-against-4 inside the penalty box with two goals and goalkeepers
...
The goalkeeper who makes the
save then rolls the ball to a teammate to restart the game
...
(Fig
...
4-34
...
There are two lines of servers, located where the penalty box meets
the endline
...
One server at a time plays the ball to an
attacker located diagonally from him or her
...
A2 uses one-touch to
shoot the ball
...
The players should rotate lines clockwise after each turn
...
(Fig
...
4-35
...
There are two sets of servers (S1 and S2)
...
There are three lines of attackers located 5–7 yards
outside the penalty box
...
One line is located in the middle, opposite the goal
...
The attacker in the line nearest the ball being served (A1) makes
a bending run toward the middle of the penalty box
...
The balls are served either one at a time, on the ground or in the air to the oncoming
attackers who attempt to score
...
Stress the importance of choosing the correct foot-surface and the placement of
the shot
...
4-36)
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Chapter 4
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S1
S2
GK
D
A3
A2
A
1
A
A
A
A
Fig
...
Match Condition
...
Make two 10-yard-wide
channels down each side of the field
...
The other players play 4-versus-4 in the middle-section of the field
...
The channel player is
responsible for crossing the ball to teammates for a shot on goal
...
Begin the drill with the channel players playing passive
defense and then increase to the point of full defensive pressure as the drill wears on
...
(Fig
...
4-37
...
Players can use their
heads to pass, shoot, collect, or clear the ball
...
Proper technique and timing are crucial to successful heading
...
First,
start at a fundamental level to give your players confidence
...
Players will be more likely to head the ball
during the game if they can do it in practice
...
A player often will try to throw the head at the ball by snapping the neck rather than
keeping the neck firm and using the body to generate power
...
The arms should be slightly bent in front of the body as if beginning to row a boat
...
With the chin tucked toward the chest, teach the player to strike the ball with the
upper part of the forehead near the hairline
...
On contact with the ball, the player should pull the arms toward the body as if
rowing
...
The neck remains
firm
...
Many players have a tendency to strike the ball with the top of the head
...
It often happens when a player closes the eyes and drops the head
...
This will help keep the forehead facing the ball
...
When heading with the feet on
the ground, the player should keep a wide base and staggered stance
...
The body motion is the same as previously described
...
Teach your
131
Chapter 4
Teaching Soccer Technique
players to jump early so as to strike the ball at the peak of the jump
...
Whenever possible, encourage players to use
a single leg take-off because it allows them to get the most height
...
The arms also should
be driven up toward the ball
...
TEACHING PROGRESSION FOR HEADING
When teaching heading, create situations where players can focus on different parts of
the overall technique
...
It is best to teach heading using the following progression: sitting, kneeling, standing
and jumping
...
Once you begin heading drills, encourage your
players to give each other good service
...
Sitting is the first stage of the teaching progression
...
It also introduces the whipping
motion of the trunk
...
The arms and trunk now contribute to the motion
...
Have the player head the ball and continue the motion forward,
landing in a push-up position on the ground
...
Next, have the player head from a standing position
...
The full heading motion can be used
...
If the player is unsuccessful, do not hesitate to return to the
kneeling position
...
Once comfortable standing and heading, have the athlete head the ball while jumping
...
Begin with double leg take-offs and then progress to jumping off a single leg
...
The ball should be headed at the peak
of the jump
...
The other player stands
5-yards in front of his or her partner and tosses the ball to be headed back
...
The server jogs backward across
the field while serving the ball to the other player, who runs forward and heads the
ball back
...
• Two players face each other 5-yards apart
...
The player heading the ball should remain on the ground
...
The player at the front of the
line faces the other two players
...
The third player catches the ball and begins the sequence again
...
The two outside players each
have a ball and face the player in the middle
...
Repeat without stopping
...
The other player uses both legs to jump and head the stationary ball
...
One player tosses the ball high in
the air
...
Teach your
players to head the ball at the peak of the jump
...
There is one server, one passive defender and
one header
...
The
defender stands in front of the header, facing the server
...
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Drills Using a Single-Leg Jump
• One player serves the ball high and in front of the other player in order to force the
player to run and jump off one leg to head the ball back
...
There is one server, one passive
defender and one header
...
The defender faces the server
...
The server tosses the ball high over the defender to the
header, who must run and jump off of one leg to head the ball back to the server
...
The servers form a line at
the point where the penalty area connects with the goal line
...
The server uses a throwin to serve the ball to the header, who must run and use a single-leg takeoff to head
the ball
...
Heading to Score
• Two teams, one attacking and one defending, with two players on each team
in a 10x10-yard grid
...
The centerline is 5-yards from each goal
...
The defenders cannot cross the centerline
...
Encourage your attackers to head the ball down toward the ground
...
4-38)
Fig
...
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• Two teams of two players each in a 10x12-yard grid
...
The game begins with one player
tossing the ball to his or her teammate, who either heads to score or heads back to
the server, who must then head the ball
...
Once the ball is in the
air, the players must use only their heads to pass or shoot
...
Encourage your players to react quickly when the ball is turned over to keep the
game moving fast
...
The ball should be headed down toward the goal line
...
The
defender stands in the corner of the goal box
...
The server tosses the ball to the
defender, who must head the ball high to a target area located far outside the
corner of the penalty box
...
If the defender misplays the ball or is unable to clear it out of the
box, the attacker attempts to gain possession of the ball and score
...
Teach your defenders to
head the ball high to the target area
...
4-39)
Fig
...
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Goalkeeping
The goalkeeper is a specialist who plays the ball with both hands and feet
...
Goalkeepers need
at least 45-minutes of personal training at every practice
...
Shooting drills are not the best time to build a goalkeeper’s confidence or
perfect goalkeeping techniques
...
The training should be highly intense for short periods
...
Good service to your goalkeeper during
drills is very important
...
Remember, when working on technique, keep drills simple
...
THE STANCE
The goalkeeper’s stance should be comfortable
...
Your keeper should lean
forward slightly, with knees bent so the weight is on the balls of the feet
...
Have your keeper stand comfortably but at the same time
appear as large as possible to present a powerful image to the opponent
...
4-40)
Fig
...
Stance
...
The goalkeeper must consider the speed, direction, distance and location of the
player with the ball
...
Many factors determine whether the goalkeeper should stay on the goal
line or come out of the goal to minimize the shooting angle of the player with the ball
...
Proper positioning will make
the goalkeeper’s job much easier by presenting the smallest possible angle from which
the offensive player can shoot
...
The goalkeeper must adjust position
every time the ball moves
...
As the attacker with the
ball begins to enter the penalty box, teach your goalkeeper to advance a few steps
toward the ball
...
If your goalkeeper (G2) comes out too
far, more space than necessary will be covered, which leaves open the valuable space
behind the goalkeeper
...
Your goalkeeper (G3) must take a
position that allows him or her to cover the most space without allowing balls to be
played overhead
...
4-41, 4-42)
G1
G3
G2
Fig
...
G1
G3
G2
Fig
...
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Angle Play Drill
The goalkeeper plays in the goal with several balls placed in and around the penalty
area
...
As the server moves to a
different ball, the goalkeeper must move to cut down the angle of the shot
...
At that point, check to see if your goalkeeper is in the correct position to cut down
the angle
...
The objective is to keep the goalkeeper moving and constantly
adjusting to the movement of the server
...
The emphasis should be on stretching and exercises, known as ball
gymnastics, that improve agility, quickness and hand-eye coordination
...
Ball Gymnastics
As discussed above, ball gymnastics should be incorporated into every goalkeeper’s
warm-up
...
As
with any exercise, ball gymnastics take practice before a goalkeeper feels comfortable
serving and catching balls
...
Fig
...
Catching Technique
...
The goalkeeper stands with a ball, feet placed shoulder-width apart and
the knees slightly bent
...
The
goalkeeper then bounces the ball back through the legs and catches it in front of the
body
...
Insist that your goalkeeper
always catches with thumbs and index fingers forming a “W,” with thumbs almost
touching
...
4-43)
Exercise 2
...
The goalkeeper punches the ball to the ground with a fist
...
To vary the service, the goalkeeper
should alternate fists
...
Encourage bending the knees and catching with the “W
...
Two goalkeepers stand with a ball 5–7 yards apart
...
The second goalkeeper tosses the ball to the roller’s chest
...
The goalkeepers must communicate when to
switch services so that they make the switch without stopping the exercise
...
Two goalkeepers face each other about 5-yards apart
...
Simultaneously,
each goalkeeper tosses the ball straight to the open space in front
...
The goalkeepers continue to toss and side-shuffle to make saves
...
4-44)
...
4-44
...
A shot that is on the ground is considered a low ball
...
The ball should be scooped with the hands
into the chest
...
The chest and shoulders
should lean over the ball to protect against a bad hop
...
The left-knee drops toward the heel of the right-foot to create a barrier
...
4-45
...
Fig
...
Below Chest, Above Waist
...
The palms and chest
still face forward
...
(Fig
...
Teach your goalkeeper to
position his or her body in front of the ball
...
The palms should face the ball
...
The ball
should be caught by scooping it into the chest
...
Teach your goalkeeper to
focus on the ball throughout the entire save
...
4-46)
Fig
...
High Balls
...
Teach your goalkeeper to catch the ball by forming a “W” with
the thumbs and index fingers, with the thumbs almost touching
...
As the ball touches the hands, the goalkeeper absorbs the shot by bringing
the ball toward the chest
...
That way, any dropped shots will fall to your goalkeeper’s feet
...
Many young goalkeepers
tend to lose eye contact, causing the ball to drop out of their hands
...
4-47)
Catching Drills
Ball gymnastic exercises can be used to develop catching technique
...
One server stands approximately 5-yards from the goalkeeper
...
Your goalkeeper
should push off of the leg farthest from the ball to get the body in front the ball and
make the save
...
If the
ball is to the left, the keeper will push off of the right leg
...
DIVING
Most goalkeeping photographs in magazines and newspapers depict goalkeepers flying
through the air in the midst of an advanced dive known as a power-dive
...
The three basic
dives that will be performed by your goalkeeper are the low-dive, the collapse-dive
and the power-dive
...
Teaching Diving
The teaching progression for diving begins with the goalkeeper sitting on the
ground with the legs slightly bent in front of the body
...
When teaching your goalkeeper to dive, it
is important to keep the pace of the drill at a speed that encourages the perfection of
each technique
...
Correct one mistake at a time, and progress
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from the easiest position to the more difficult
...
4-43
...
Saving Low Balls
...
As the ball approaches, the goalkeeper takes an attacking step
toward the ball by stepping diagonally toward it with the leg closest to the ball
...
The thumbs should be approximately 3-inches apart
...
As the momentum carries the goalkeeper toward the ground and ball, the arms and
hands should extend toward the ball to make the catch in front of the body
...
The ball should be caught using the “W,” placing one hand on top of the ball and one
hand in front of the ball
...
(Fig
...
Shooting the hands
toward the ball will create a sliding effect that brings the back of the arm and shoulder
to the ground first
...
The upper leg is slightly raised with the knee bent toward
the chest, and the lower leg is forward and slightly bent
...
Saving Medium to High Balls
...
For a collapse dive, teach
your goalkeeper to take an attacking step toward the ball
...
The catching
technique is the same as saving high balls that are shot directly at the goalkeeper
...
Teach your goalkeeper to continue to carry the ball forward, bringing it down to the
ground, to absorb the impact of landing
...
Teach your goalkeeper to land on the back of the arm and
shoulder, not the stomach
...
This ensures that your goalkeeper will keep good form on the dive
...
4-48)
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Fig
...
Diving
...
The footwork is the same as the collapse dive
...
The arms should be extended with a
slight bend at the elbows
...
” The goalkeeper should land by bringing the ball to the ground first to absorb
the impact, followed by the back of the arm, shoulder, and finally, the hip
...
Teach your goalkeeper to extend the arms so as not to
land on the elbow
...
The goalkeeper should keep the chest facing both the field and the ball
...
If the decision is made not to catch a medium to high ball, the goalkeeper should
lightly and quickly tip the ball away for a corner kick
...
There are two players and one ball, with one keeper acting as the
server
...
The server plays the ball
lightly on the ground between the goalkeeper’s legs
...
The server must play the ball with
enough pace to cause the goalkeeper to dive, but not so much as to make the keeper
chase the ball
...
Consistent Diving
...
The goalkeeper takes a stance in the middle of
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the goal
...
The ball should be served in a way that requires the goalkeeper to dive
to save
...
Goalkeeper Competition
...
Place one goalkeeper in each goal
...
The other
goalkeeper must save the ball cleanly, without bobbling it
...
If the ball is not saved cleanly, the offending goalkeeper must
place the ball on the goal-line and attempt to score by kicking it on the ground
...
The first player to score 10 goals wins
...
4-49)
GK
12 yds
GK
6 yds
Fig
...
CROSS BALLS
Many situations such as corner kicks, free kicks, throw-ins, as well as the normal
course of play, involve a ball being lofted or driven across the field into the penalty
area
...
The keys to saving a cross-ball are timing,
footwork and communication
...
The goalkeeper should be far enough off the
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goal-line to cover a large area, but not so far as to be vulnerable to a shot chipped overhead
...
The goalkeeper should catch the ball
at the peak of the jump
...
The drive of the knee will propel the
goalkeeper upward
...
This will help protect your goalkeeper in a crowded penalty area
...
Therefore, your goalkeeper must yell keeper loudly once the
decision has been made to come out and save a cross-ball
...
If the decision is made not to come out, the goalkeeper should shout away or clear to
inform defenders to clear the ball out of the penalty area
...
The ball is tossed high in the air or thrown on a line to either the near post or far
post
...
This drill allows the
goalkeeper to become comfortable with correct footwork
...
For example, if the
goalkeeper’s first step is toward a high-lofted ball, the ball will go over his or her head
...
A server placed wide on the flank lofts the ball into the penalty area
...
Add one attacking player to apply pressure
X1
X2
X3
GK
D
A
X4
X8
A
X7
X6
X5
Fig
...
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to the goalkeeper inside the penalty area
...
To create a game-like situation, add a
defender in the box and have the goalkeeper communicate with the defense (Fig
...
Place eight servers, each with a ball, around the penalty area
...
A ball is crossed into
the penalty area, where it is played until a save is made; the ball is cleared safely out of
the area, or a goal is scored
...
After the cross has been caught, have the goalkeeper distribute the ball to the opposite
side of the field
...
Whenever possible, the goalkeeper should use both hands to box the ball
...
To contact the ball, the goalkeeper should
strike the bottom-half of the ball and fully extend the arms to propel the ball
...
The ideally boxed
ball is one that achieves both height and distance
...
Your goalkeeper should not try to box the ball
too hard
...
(Fig
...
4-51
...
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Boxing Drills
Two goalkeepers, one standing in front of the other
...
A server tosses the ball over the attacker’s head so the
goalkeeper must jump and box the ball away
...
You can also use any of the cross-ball drills to work on your goalkeeper’s ability to box
the ball
...
At this point the goalkeeper must use the entire
body in order to make a save
...
First, your goalkeeper
should determine the distance the attacker is from the goal
...
As the distance decreases, the goalkeeper
must commit further
...
The closer the defenders are, the less the
goalkeeper should commit
...
The more acute the angle, the less likely the
goalkeeper will be to commit
...
Some goalkeepers have a tendency to race wildly toward the attacker, thus
allowing the attacker to dribble past
...
In other words, your goalkeeper should arrive at the ball at the same
time or sooner than the attacker
...
Instead, teach your goalkeeper to cut off the angle and stay in the
goalkeeper stance
...
Teach your goalkeeper to get down to the ball early and
create a large barrier by sliding through the ball with the arms and body
...
Whenever
possible, your goalkeeper should extend the hands to the same side as the near post
...
Making saves on breakaways
requires quick decision making and controlled but aggressive play
...
The line of attackers faces the
goal, and the line of defenders faces the center of the field
...
After the coach releases
the ball, one attacker and one defender play until there is a goal, a save, or the ball
goes out of play
...
Serve
from different angles
...
4-52)
GK
C
A
A
D
D
Fig
...
DISTRIBUTION
The goalkeeper is the first line of attack after a save has been made
...
When distributing the ball,
your goalkeeper must be accurate, delivering the ball in a way that easily allows
teammates to collect it while facing the field of play
...
Remember, the goalkeeper has only six seconds to make a decision, but is allowed to
move to the most advantageous position to do so
...
Bowling
Bowling should be used for short distances only
...
Your goalkeeper should step
forward toward the target and bend the knee to lower the body
...
This creates a smooth roll
...
Teach your goalkeeper to support the pass by jogging, in a
supporting position, toward the teammate who is about to receive the ball
...
This type of throw is also known as the catapult
...
If your goalkeeper is right
handed, teach him or her to step back with the right leg, face the target, and bring
the ball down to the hip
...
The goalkeeper should then rock forward and step with the left leg forward
toward the target
...
The ball should be released just as the arm begins to swing downward
...
This prevents
a side-arm throw
...
The throw should be a line drive that bounces two or three times
so that it is rolling on the ground when it reaches the intended teammate
...
If the arm is bent at any time
during the throw, the ball will not travel as far
...
Teach your goalkeeper to extend the arm(s) in front
of the body and step toward the target and drop the ball to the kicking foot
...
The keeper should make contact with the ball when it is close to the ground
...
The kicking leg
should follow through toward the target
...
The technique of
punting can be practiced by kicking the ball into the back of the goal net
...
Teach your goalkeeper to deal with
various types of balls played back
...
One way to increase goalkeeper’s foot skills is to include your goalkeeper in exercises
where he/she can play as a field player (especially as a sweeper
...
• Place five cones at various angles and distances
...
The goalkeeper must throw or bowl the ball, depending on the
distance, to hit the designated cone
...
Use cones to create two 5yard-wide goals placed near the touchlines, one goal at the 25-yard line and the
other on the 12-yard line
...
The sequence
should be shot, save, distribution
...
You also can use players as the targets
...
(Fig
...
4-53
...
It teaches players how and when to use basic skills and tactics
unique to his or her role on the team
...
Although heading is
a fundamental skill, the defender must head high and far to an open player, while the
attacker must strike the ball downward when attempting to score goals
...
Specificity and game simulation are achieved by arranging defenders and
supporting players accordingly
...
The two wingers play without
opposition inside the strips
...
Each winger must stay inside the 10yard zone
...
(Fig
...
4-54
...
A2 and A3 make runs forward for a shot on goal
...
Defenders play passive
defense
...
(Fig
...
4-55
...
Play 4-versus-4
...
Good strikers will get in position to receive the ball and shoot before defenders can
close them down
...
Strikers must make
quick, decisive runs
...
Control the degree of defensive pressure
...
4-56)
40 yards
GK
D
A
D
A
A
D
20 yards
D
A
GK
Fig
...
Balls are played into a striker, who is playing with his or her back to the goal
...
The winger plays a crossing pass to the goal, and the striker tries to
score
...
Then, add defense
...
4-57)
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GK
A1
ST
Fig
...
FUNCTIONAL PLAY FOR FULLBACKS
A server plays a ball to a fullback inside the penalty area
...
The fullback must control the ball
until able to make a clear, accurate pass back to a target player outside the penalty area
...
(Fig
...
4-58
...
The fullback runs wide, taking
position facing the GK as the MF passes to the GK
...
Practice
first without defensive opposition
...
(Fig
...
4-59
...
MF1 dribbles forward
...
If the ball is saved, the goalkeeper passes
the ball to A1
...
MF1 must switch immediately to defense
once the goalkeeper has the ball, and chase back and challenge A1
...
4-60)
GK
A2
MF2
MF1
A1
Fig
...
The three MF players play for both teams
...
The midfielder must control the ball and pass to
the forwards at the other end
...
MFs stay
in the midfield and pass from there
...
As
play improves, increase defensive pressure on the midfield players
...
4-61)
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Chapter 4
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GK
FB
FB
FWD
FB
FWD
MF
MF
FWD
FB
MF
FWD
FB
FB
GK
Fig
...
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Chapter
5
Teaching Soccer Strategy and Tactics
Unlike most sports in which plays are predetermined, Soccer gives
individual players room to improvise—albeit within a guiding
theme
...
To develop a playing structure for your team, you must become
familiar with the basic principles, styles and systems of play as well
as individual and group tactics
...
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Introducing the Game of Soccer
In the game of soccer, teams manipulate space and time in order to score and prevent
goals
...
The intent of offensive strategy is to create space and time
in which to open scoring opportunities
...
The concept of creating space often is difficult for young players to grasp
...
Players need to learn that making
runs without the ball opens space for teammates and creates opportunities to score
...
Create practice situations that force players to develop their
skills in the context of manipulating time and space
...
Principles of Play
The game of Soccer is not a random combination of individual skills
...
In Soccer language,
these are known as the principles of play
...
Individual
mobility does not refer to pure speed, but to the ability to cover the right distance
at the right time
...
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Forwards must be mobile and able to get behind the defense
...
It also confuses defensive players
...
Forwards tend to want to play in slots (i
...
, left, right, or center)
up and down the field
...
Your offense becomes too predictable if players stay in slots up and down the field
...
A forward also may make a run into the midfield or stay in an area with other forwards
after a diagonal run to continue an attack
...
It is a tactic
that can confuse the defense
...
At the same time, it
creates space on the weak side (the side without the ball), into which a midfielder may
make a run
...
5-1)
Space for
switched ball
X
LW
X
CF
X
MF
X
CH
LB
O
X
RW
X
RH
Fig
...
Forwards also must provide offensive support by making checking runs toward
midfielders who are under defensive pressure
...
This often leaves teammates without passing options, forcing them to play
through-balls
...
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One or two forwards must check to the ball handler to provide an option
...
At the same time, the midfielders or fullbacks
with the ball must have confidence to pass to forwards while under defensive pressure
...
In Figure 5-2, attacker A2 has the ball
...
This creates space in the right corner of the field
...
This leaves space in front of
the goal
...
A1 and A3 made runs to open up space for A4
...
5-2
...
When a team gains
possession of the ball, every player must work to expand the area of play to give the
offense width and depth
...
(Fig
...
A wide attack stretches defenders and creates space for attack
...
) Another
advantage of a wide offense is that it provides attackers with a full vision of the field
...
Depth
...
By arranging players
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Chapter 5
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Ball/Pass
X
Attacker
O
Defender
Ball
O
O
X2
O
X4
X1
O
X3
Fig
...
behind each other, you create passing lanes and triangles that are more likely to
penetrate the defense
...
These triangles allow
an offense to beat defenders by passing
...
Passing triangles open lanes between players
and increase the chances for successful penetrating passes
...
The movement of players and the ball on the field is never
constant, so players must be able to create opportunities through unpredictable
applications of skill and tactics
...
They
need to be tough, smart playmakers
...
A forward who makes the same
run and uses the same favorite move to beat defenders, is usually easy to mark and
defend
...
Teach players to vary their runs and moves: a onetouch pass and move, hold the ball and wait for support, turn and take on defender,
take an early shot, etc
...
It comes from within
the athletic intelligence of the player
...
These videos
provide a visual library from which players can learn to improvise on the field
...
Every time a team gains
possession of the ball, the forwards should try to penetrate the defense
...
This creates offensive depth and gives the offense space in which to work
...
Players should always look to make
a penetrating pass when possible
...
In penetrating runs attackers break behind defensive alignments, attempting to
create an offensive opening
...
Attacker A1 has the ball, and
A2 is marked by defender D2
...
Left side Attacker A4, makes a diagonal run toward
the left sideline
...
G
D2 A2
D3
A4
A5
A1
Fig
...
Finishing (Scoring)
A player’s ability to finish is the ability to score once the defense has been penetrated
...
Beyond good ball control,
shooting ability, balance and the ability to change direction quickly, a good finisher
must be able to pull the trigger at the right time
...
The ability to finish the play is extremely
important
...
Shooting exercises should be part of every practice session
...
At the high school level,
especially, your midfield players should regularly practice shooting
...
Don’t let your players
just strike the ball as hard as possible
...
A rocket shot and a well-placed soft shot are both worth the same point
...
Trying to shoot between the goalkeeper and
the near post requires an extremely good shot
...
A shot to the far post requires a bit less precision; there is more goal space
left open
...
Such second-touch shots are very hard for
the goalkeeper to save
...
Much of goal scoring is mental
...
Teach your athletes to shoot calmly and
quickly once they see a good opening to score
...
To build a sound
defensive strategy, you need to understand the principles of defense and how they
apply to man-to-man marking and combination defense
...
The defender must
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delay the attacking player to allow the entire defense to assume positions between the
ball and the goal
...
The aim of this tactic is to delay or slow
the offense
...
Depth
Like offenses, defenses should have depth
...
This creates
multiple lines of defense rather than a single-line defense
...
Depth allows defenders
to sweep, or cover, for one another
...
Balance is the proper organization or
arrangement of defenders in relation to the ball
...
Your defense must keep a number of players off the ball
to provide support and deny offensive options
...
Concentration
When in its own half of the field, the defense should assume a funnel shape extending
from the goal outward to midfield
...
Such concentration of defenders helps prevent balls from being played
through and over the defense
...
Control and Restraint
Defenders must be patient and not allow attackers to lure them out of position
...
Instead, defenders should
contain attackers until support arrives and it is tactically safe to challenge for the ball
...
Letting an attacker slip past can easily result in a goal
...
It’s the personality that
a team exhibits on the field
...
Styles of play differ from team to team, and sometimes from game to game
...
For example, the style of play for a relatively fit team on a cool, rainy day will most
likely be one in which long balls are played on the attack and the defense applies low
pressure
...
Do not force a style on a team that is incapable of meeting the technical
or tactical demands of that particular style
...
Direct Attack
With a direct style of play the attacking team attempts to beat the defense by playing
long, penetrating passes toward the opponent’s goal
...
A direct style attempts to
push the ball forward without having many players touch the ball
...
Their
aim is to challenge the opposing team’s goal as quickly as possible rather than move the
ball forward through a slow buildup requiring many short passes and combination play
...
The target player must be
as far forward as possible to stretch the field of play
...
Upon
receiving the ball, the target player can attempt to move directly toward the goal or
maintain possession until support arrives
...
Support for the target player can come from other forwards, midfielders and even
fullbacks
...
A direct style of play also requires long, accurate passes from the defensive third of the
field
...
Players must be careful, however, when playing balls from the defensive third of the
field
...
Such a
turnover can lead to a counterattack in your unprotected defensive half of the field
...
Fitness also is a
consideration
...
Players,
particularly outside midfielders, will be making many 30–50 yard runs
...
Finally, practice playing 8 versus 8 up to 11 versus 11
on a full field
...
Indirect Attack
An indirect style of play requires a great deal of patience and technical ability
...
Rather than attacking in a direct, rapid manner, a
team playing an indirect style builds its attack slowly
...
Combination play and
short passes characterize this style
...
To play an indirect style successfully, you need creative players with good technical
skills
...
Ball possession is of utmost importance
...
Let them
know that it may take as many as 10–15 passes before they are able to get to goal
...
This width and depth creates valuable space for the
attacking team
...
Playing in a large space lets the attacking team keep possession more easily
and create chances on goal
...
An indirect
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style of play tends to bring small groups of players around the ball
...
Teammates away from
the ball must communicate with the player with the ball to provide effective support
...
Use small
group or combination play that encourages short passes and creative dribbling drills
...
Assign one group to
attack using an indirect style of play
...
Combining Attacking Styles of Play
It may be difficult to use just one offensive style
...
For example, you may want to
play direct in the defensive third and indirect in the midfield third
...
DEFENSIVE STYLES OF PLAY
Low Pressure Defending
There are two basic defensive styles of play: low-pressure and high-pressure
...
This type of defense focuses
on covering zones on the field rather than individual attackers
...
The defense must keep a compact shape as it withdraws so as not to
allow the attacking team space in which to play the ball
...
When teaching your players low-pressure defense, emphasize the importance of
patience and delay
...
Your defender must
be patient and delay the attacker rather than attempting to win the ball
...
As the defense withdraws into its own half of the field, it must keep a compact shape
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between its goal and the ball
...
It resembles a funnel that begins at the defensive team’s goal and extends out to the
halfway line
...
(Fig
...
5-5
...
The defensive arrangement should continue to
remain compact
...
Successful low-pressure defense requires both patience and discipline
...
If one player tries to win the ball without
proper support, the shape of the entire defense collapses
...
Teach your players to communicate and play patiently
...
The entire
team must make an immediate transition to defense and get behind the ball as quickly
as possible
...
The defensive team confronts the offense immediately after it has lost possession, and it tries to win the ball back as quickly as possible
...
Once your team loses the ball, your entire team must shift quickly into defense
...
The
player with the ball must be immediately and tightly marked to prevent a long-ball
being played up and over the oncoming defense
...
In order to keep the attacking team
as far as possible from your goal, your defense should pressure the ball in the attacking
team’s defensive third of the field
...
Your players must be extremely fit to play a high-pressure style of defense
...
Good fitness
is essential
...
Tight
man-to-man marking is crucial to the success of high-pressure defense
...
Combining Defensive Styles of Play
Low-pressure and high-pressure defending are diametrically opposed styles of play
...
A combination
of the two styles is possible
...
Keep in mind that the abilities of your players must be
taken into consideration when you decide on a particular style of defense
...
When teaching high- and low-pressure defense use the full field and play from 8versus-8 up to 10-versus-10
...
Stop play occasionally to show players correct defensive
arrangements and to assess the concentration of players
...
You must consider all of the following factors: your team’s technical ability and level of
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fitness, your opponent’s ability and level of fitness, field conditions and weather
...
Your team will be able to
penetrate the defense quickly with a long balls
...
If your team is weak technically, you may
want to play direct out of the back and attempt to play indirect in the midfield and
attacking thirds
...
• If you are playing against a team that attacks indirectly and is technically adept, play
low-pressure until they penetrate into your half of the field
...
Weather Conditions
• If the weather is sunny and hot, you may want to play an indirect attacking style
and low-pressure defense in order to conserve energy
...
• If it is a windy day, you will probably want to play directly when you are going
with the wind and indirectly as you go against it
...
Fitness
• If your team is very fit, you may want to consider playing a direct attacking style
and high-pressure defense
...
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Field Conditions
• A smooth, grassy field is best suited for an indirect style of play; however, you can
also use a direct style if it suits your team better
...
• A bumpy field is best suited for a direct style of play
...
Whichever style you choose, keep in mind that the fitness, speed, technical skills and
tactics of both teams, weather conditions, field size and condition, and the opposing
offensive and defensive styles will affect your choice
...
The objective of both styles is to score goals
...
Systems of Play
A system of play is the arrangement and organization of your 10 field-players, each
with a particular assignment and responsibility
...
For example, a 4–2–4 system denotes four back players, two
midfielders and four forwards
...
The guiding rule for developing any system of play is that it must allow you to exploit
your players’ strengths
...
They must be fit and skilled
...
• Each player’s understanding of the game and his or her individual position
...
• The opponent’s system of play
...
The
movement of players during a game can convert one system to another
...
Once possession changes, these forwards
drop back into midfield defensive positions
...
With shifting systems, players must be fit enough to move
constantly from defense to attack and back
...
This
alignment allows runs from the back into attacking positions
...
With 4 forwards, your team’s forward attack must be more
deliberate in order to avoid congestion and choking the offense with defenders
...
A four back system can be arranged as two outside backs
and two central defenders
...
These two players should continually
rotate roles throughout the game
...
A four-defender alignment with a sweeper, 1–3–3–3, has one sweeper, three backs,
three midfielders and three forwards
...
The sweeper plays behind the defenders in a supporting role
...
The central back defender in this formation marks man-to-man and
the two outside backs move forward into attacking roles on offense
...
As previously stated, you must consider the system of play used by the opposing
team when selecting the formation you are going to use
...
You must be able to revise your system if it is not working and be alert to
subtle changes made by your opponents
...
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Game Strategy and Tactics
A strategy is a plan to accomplish your seasonal or individual game goals
...
Such a strategy might be used by a fast, extremely fit team against a much less
mobile team
...
For
example, to achieve your strategy of advancing the ball quickly, you employ the tactics
of using a long passing style or a short, fast combination passing attack
...
You cannot expect weak technical players to carry out every possible
strategy
...
Additional considerations include the size and condition of the field and
weather conditions
...
Good technical
players are not worth much if they do not make good decisions as to where to run or
play the ball
...
Like teaching technique, teaching tactics should be progressive
...
Then teach small group tactics and finally, team tactics
...
Because Soccer is usually played in small groups around the ball, it
is important to pay close attention to teaching group tactics
...
Focus on either offense or defense when teaching tactics
...
For example, if you are playing 4-versus-2, you will want to explain the
importance of two defenders providing depth for one another, but focus on the four
attackers who are working on maintaining ball possession, movement off the ball, and
playing penetrating passes, between the two defenders
...
Simply make a mental note and work on those problems later
...
Do not hesitate to enlarge the grid to allow players more time to
control the ball and make decisions
...
Finally, interrupt drills to teach when it is appropriate
...
Be sure to
make a point of complimenting players on good decisions and provide constructive
feedback when there are tactical errors
...
Allow
your players to play, and pick your interruptions carefully so as not to disrupt the flow
of the drill
...
An attacker needs the following skills:
• The ability to maintain possession of the ball
...
• The ability to dribble and advance the ball
...
They must have quick feet and the skill to counter a defender’s
tackle
...
• The ability to change speed
...
Changing speed while controlling the ball helps
create space and penetration
...
Attackers must be able to create space by spreading
out the defense
...
Defending Players
Defenders must have the following skills:
• The ability to channel the offense
...
A defender needs to channel the opponent
and the ball away from the goal
...
• The ability to maneuver the attacker and limit offensive space
...
Marking the
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opponents tightly and using the sideline to advantage helps to limit the opponent’s
offensive space
...
A defender must not commit to a tackle until an attacker makes a
mistake or defensive support arrives
...
• Defensive mobility
...
Slide tackles often are desperation moves and stopgap measures
...
• The ability to tackle
...
GROUP TACTICS (2-versus-2 through 5-versus-5)
Attackers Without the Ball
The movement of attacking players without the ball is vital to offensive success
...
Intelligent
runs are an integral part of offensive strategy
...
Combination play is an essential part of good group tactics
...
This means as one moves toward
the ball, the other moves away from the ball
...
One player’s run should determine the next player’s run
...
Midfielders must offer close offensive support to the player with the ball, but should
move away from the ball when sufficient support exists or when the forwards have
created open space
...
Fullbacks give the offense support from behind the ball
...
Overlapping runs usually originate from behind
the ball and move into positions left vacant by forwards or midfielders
...
Passing judgment, knowing when to hold the ball and
when to pass, determines the offense’s attacking rhythm
...
Good ball-handling technique allows attackers to see the field while dribbling
...
Penetrating runs with the ball often are made possible by teammates who make good
runs without the ball
...
Group Defending
Defending as a group requires good verbal communication
...
Delaying the attack by
pursuing and pressuring the ball gives players who were on the attack time to recover
and assume a defensive position
...
Your team does not want
to be left with open space behind its defensive arrangement
...
Forcing a bad pass is just as effective as
winning a tackle
...
Defenders must wait until there is
proper support before trying to win the ball
...
Remember all 11 players are part of your offense
...
Good attacking teams excel at keeping the ball in their possession
...
This will create space and passing lanes
...
One effective team tactic is to interchange players at different positions while still
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maintaining a balanced attack
...
Players should look to pass balls behind the defense or use combination passing to
get behind the defense
...
Seize the opportunity and finish your chances
...
All 11 players must play and think defense
...
Upon losing possession of the ball, your team must get behind the ball as quickly as possible!
Getting defenders between the ball and your goal stymies the opponent’s attack
...
Give the attacking team as few options as possible
...
Once your defense wins the ball, the transition
to offense should be quick and efficient
...
Set Plays
Approximately 40-percent of all goals are scored from set plays
...
The golden rule of building a set play is
simplicity
...
Have
at least two players who can serve the ball on restarts
...
THE KICKOFF
Offensive Kickoff Tactics
There are two basic offensive tactics for the kickoff: One, the possession kickoff can be
used to establish ball control, letting players gain confidence early in the game
...
(Figs
...
5-6
...
5-7
...
5-8
...
Man-to-man marking will help a defensive team win early possession
...
5-8)
CORNER KICKS
Attacking with the Corner Kick
The corner kick offers a strong chance for the attacking team to score by using your
team’s strengths in a relatively controlled setting
...
To exploit the potential of the corner kick,
however, you must address several tactical challenges
...
• Use a short pass with quick penetration into the penalty box to force the defense to
pressure the short side and leave the back side open
...
5-9)
Attacker
Attacker
Option 3
Option 3
Option 2
Option 1
Option 1
Option 1 Drop back to supporting player
...
Option 3 Penetrate
Option 1 Drop back to supporting player
...
Option 2 Cross to far side of goal for clearing
player to attack
...
Fig
...
178
Defenders
Ball
Option 2
Run
Defenders
Ball
Dribbling
Run
Dribbling
Chapter 5
Teaching Soccer Strategy and Tactics
Option 1
Attacker
Option 3
Option 2
CF
W
W
Defenders
Ball
Option 2
Option 3
Run
Option 1
Dribbling
Option 1 Drop back to supporting player
...
Option 3 Penetrate and shoot
...
Option 2 Flick ball to back side with clear run to score
...
Fig
...
OUTSWINGER
INSWINGER
Fig
...
D G D
A
D
D
D
A
A Attacker
D Defenders
D
D
A A
A
D
A
A
Fig
...
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• A corner kick to the near post provides the offense with several options
...
This
same player can be used for a decoy or to deflect the ball toward a teammate at
the back post
...
(Fig
...
Strong shooters or headers should be used to work the
back side play to the far post
...
5-11)
Defending a Corner Kick
Zone defense is the best method of defending corner kicks
...
Most
corner-kicks will be served to this area
...
Depending on the ability of your goalkeeper,
you may want to place another defender at the far post
...
To prevent a ball being driven low to the near post, put a player on
the endline, 10-yards from the ball
...
The same player
also can serve as a target outlet for the defenders inside the box
...
Your players must be aggressive and go after head balls
...
(Fig
...
Take the time to use a rehearsed play to give
your team the best possible chance to score
...
5-13)
General hints for free kicks:
• Have your players work on still ball shooting
...
• Have several players attack the goal on each free kick
...
5-13
...
Direct Free Kicks
A direct free kick provides the offense with a direct shot on goal over an opposing
wall of players
...
Attacking teams often use decoy runs, disguising the shooter’s approach, blocking the
goalkeeper’s view, or chipping the ball over the wall to try to score
...
When aligning players, put your tallest players on the post
side of the wall
...
Set up the correct number of players, and make sure your players mark
other dangerous attacking players
...
On an average 20–30 throw-ins occur during
every game
...
Each throw has special importance to your coaching scheme
...
If you are close to the goal and you have a long thrower, work plays
similar to your free kicks or corner kicks
...
There are two tactics: throwing to space and throwing to a
player
...
5-14, 5-15)
Reminder: There is no offside on the throw-in
...
(Fig
...
Players can pass or head the ball back to the thrower if they
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D
W
SPACE
CF
W
HB
CH
1
2
T
(HB)
HB
Fig
...
Fig
...
W
W
T2
OP
T3
OP
HB
T1
FB
CF
OP
1
CH
D
(T)
1
G
Fig
...
Fig
...
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Chapter 5
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are all tightly marked
...
Defensive Third Throw-In
Throw-ins from the defensive third of the field should be played down the sideline,
when possible, to keep the ball from being contested in front of the goal and to move
the ball out of the defensive third of the field
...
Your team should continue to provide good defensive
support in case the throw-in is lost
...
(Fig
...
Your ability to analyze a soccer game
is crucial to the success of your team
...
And you must be
able to explain those changes to your players concisely and effectively
...
It is your responsibility to provide viable solutions to your team
...
Each game
provides you the opportunity to gauge the progress of your team and to determine if
what you teach in practice is put into play
...
Even the best high school players have a difficult time analyzing a game in progress
and solving problems
...
Half-time
is always your best opportunity to make changes
...
Your halftime talk should include no more than three major points
...
Half-time
is not a good time to ask your players to do something that has never been taught
in practice
...
Help your players feel
confident that they can get the job done
...
Be prepared to make changes
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that will exploit or eliminate a mismatch
...
The following is a list of questions you can use to analyze a game in progress:
• Are we achieving our strategic objectives?
• Are we implementing our system of play effectively?
• Are we controlling the ball?
• How effective is our offense and defense in each third of the field?
• How are my players doing individually? Does anyone need a rest; is anyone playing
particularly well or poorly?
• Are our offensive and defensive styles of play effective? If not, why, and how can
we be more effective?
• What styles of play is our opponent playing? Are we having any specific problems
that must be addressed immediately?
• What are our opponent’s strengths and how can we best combat them?
• What are our opponent’s weaknesses and how can we best exploit them?
• Are there any players on the opposing team who are causing us particular
problems? What can be done to make those players less effective?
POST-GAME ANALYSIS
After the game is over, meet briefly with your players to assess their physical condition,
schedule the next training session, field general questions, and offer some positive
comments
...
It is best to analyze the
game when you have had time to sit down and think things through
...
The following list of questions will help your post-game analysis:
• After reviewing game statistics, are there any trends in play that either helped or
hurt our team?
• How and why were goals scored?
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• How effective we were in making the transition from offense to
defense and defense to offense?
• How effective was our offense and defense in the attacking third
of the field?
• How effective were we in the middle third of the field?
• How effective were we in the defensive third of the field?
• How did each individual player perform?
• Did the team effectively implement the changes discussed at half-time?
• What drills should be included in training to help solve weaknesses?
Once you have analyzed a match, outline the areas that need work and devise practices
to address those areas
...
Be patient and address problems in a way that best meets the
needs of your team
...
Recently,
computer software has been developed that allows coaches to obtain objectively evaluated game statistics
...
Important statistics
such as shots on goal, passes, interceptions, penalty kicks, corner kicks and the range of
individual players with the ball all can be viewed as they occurred on the field
...
The software traces game activity by recording the movement of the ball and the
players involved
...
Figure 5-18, for example, shows shots on
goal for the game United States versus Estonia, May 7, 1994
...
But coaches need to see more than just shots on goal
...
Knowing how a team moved the ball through the
field can tell you much about its offensive strategy, style of play and tactics
...
S
...
5-18
...
5-19
...
You can view each possession of the ball by either team
...
The
beauty of computational analysis is that it provides a visual display of all the activity
in a Soccer game
...
On the basis of this information, you might then
restrict the player’s range or urge the player to be more mobile
...
In essence, the software adds some science to the art of coaching by
allowing you to see patterns of play
...
Sometimes, an accurate observation has a more subtle interpretation that
only a deeper analysis reveals
...
While it can show patterns of play and a
visual view of each team’s offense and defense, computational software cannot make
an interpretation for you
...
Here’s an example
...
Does that mean that the player has poor skills and makes many errors?
Not necessarily
...
In this case, your
fullback’s time and space are being severely limited; this could account for the high
interception rate
...
Many people believe that Soccer is a game of random play that depends almost wholly
individual skills
...
Those
patterns provide much valuable information that lets coaches adjust strategies and
styles of play to help their teams play better
...
But healthy pride and group identity
sometimes can be distorted under the heat of competition
...
As coach, you are responsible for the behavior of your players
on and off the field
...
Despite the frustrations of competition
and disagreements with officials, you must set an example of
sportsmanship for your players and your fans
...
The following guidelines, taken from FIFA:
Laws of the Game and Universal Guide for Referees, will help your program join in
the “Spirit of Fair Play
...
Play because it’s fun, not to please your parents or coach
...
Play by the rules
...
Don’t argue with the referee or linesperson
...
Control your temper
...
5
...
6
...
Cooperate with your coach, teammates and opponents
...
7
...
COACH’S CODE OF PLAY
1
...
Be reasonable with your demands on
their time, energy and enthusiasm
...
Teach your players the rules and spirit of the game
...
Allow the players to play
...
4
...
5
...
6
...
Get clearance from the player’s physician or your
athletic trainer
...
Be a positive coach and role model
...
8
...
Attend coaching seminars, clinics
and workshops
...
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Sportsmanship and the Laws of the Game
OFFICIAL’S CODE
1
...
2
...
3
...
Such fouls can cause injuries
and sometimes escalate into player confrontations
...
Keep yourself informed of all rules changes
...
There may be other rules you would like to add
to guide your program and make the game of Soccer more fun for all concerned
...
It is
equally important to teach your players the rules and to make them play within the
spirit of the game
...
Some of the laws differ slightly from the National
High School Federation and local governing body rules
...
LAW I
...
Its length cannot be more than 130 yards
nor less than 100 yards
...
One goal must be anchored at each end of the field
...
Flags must be placed in each corner of the
field, with optional flags placed just outside the touchline on either side of the halfway
line
...
THE BALL
The Soccer ball must be made of leather or some other approved material
...
The ball cannot be changed during the game
without the referee’s permission
...
NUMBER OF PLAYERS
A team can play a game with no more than eleven players, and no less that seven,
including a goalkeeper
...
Please
refer to the National High School Federation and individual state rulebooks for
clarification regarding substitutions
...
PLAYER’S EQUIPMENT
This FIFA law differs from that of the National High School Federation and possibly
your local governing body
...
LAW V
...
The referee makes decisions on penalties, cautions, and
ejects players for misconduct
...
Time stoppage for injuries or other reasons is
determined by the referee
...
LAW VI
...
They administer substitutions, and deal with misconduct or other incidents
that occur out of the view of the referee
...
DURATION OF THE GAME
This FIFA law differs from high school rules
...
LAW VIII
...
The ball is
placed on the center spot inside the center circle
...
All players must remain on their half of the field, and
the opposition must be outside of the center circle until the ball is in play
...
A
goal may not be scored directly from a kickoff
...
A coin toss at the beginning of the
game determines which team decides between taking the kickoff or defending a chosen
side first
...
Additionally, the teams change ends to prior to the start of the
second half
...
LAW IX
...
The ball is in play at all other times even if it hits the
goalposts, crossbar, or referee, as long as it is still on the field of play
...
METHOD OF SCORING
A goal is scored when the whole of the ball crosses the goal line between the goal posts
and under the crossbar
...
The team that scores the most goals wins the
game
...
Check local league rules to determine if overtime is to be
played in case of a tie
...
OFFSIDE
A player is offside when he or she is in the opponent’s half of the field and nearer to the
opponent’s goal line than the ball, unless at least two opponents (one may be the goalkeeper) are as near or nearer to the goal line than the attacking player or if the attacker
receives the ball directly from a throw-in, corner kick, goal kick or kickoff
...
An indirect free kick is awarded to
the opposing team from the spot on the field where the infringement occurs
...
FOULS AND MISCONDUCT
(See the following section on major and minor fouls
...
FREE KICK
Direct and indirect kicks are the two types of free kicks awarded during a game
...
For indirect kicks, the ball must be touched
by a player other than the kicker before a goal can be scored
...
If a
free kick is awarded to the defending team inside its own penalty area, all opposing
players must remain outside the box and at least 10 yards away from the ball until it
has traveled the distance of its circumference
...
The ball is in play once it has traveled the distance of its circumference
...
LAW XIV
...
The ball is placed on
the penalty spot 12 yards from the goal
...
The goalkeeper may not move his
or her feet until the ball has been struck
...
All other
players must remain outside the penalty area and at least 10 yards from the ball until
the ball is in play
...
LAW XV
...
The player throwing the ball must face the field and deliver the ball from behind and
over the head
...
The thrower may not play the ball a second time until it has
been touched by another player
...
The defending team may not attempt to impede the thrower in any way
...
GOAL KICK
A goal kick is awarded to the defending team when the whole of the ball crosses the
endline and was last touched by an opposing player
...
The ball must be kicked beyond the penalty area before
it can be touched by another player
...
Players from the opposing team
must remain outside of the penalty area while the kick is being taken
...
A goal
may not be scored directly from a goal kick
...
CORNER KICK
A corner kick is awarded to the attacking team when any member of the defending
team plays the ball over the endline
...
The ball must
be placed within the quarter circle at the end of the defending side’s endline nearest to
where the ball went out of play
...
A goal may be scored directly from a corner
kick
...
The Nine Major Fouls
There are nine major offenses, or fouls, which result in either a direct free kick or a
penalty kick, depending on the location of the offense
...
Kicking or attempting to kick an opponent
...
Tripping an opponent; i
...
, throwing or attempting to throw an opponent with the
legs or by undercutting an opponent with the body
...
Jumping at an opponent in a way that endangers the offensive player
...
Charging an opponent in a violent or dangerous manner
...
Charging an opponent from behind unless the latter is obstructing
...
Striking, attempting to strike, or spitting at an opponent
...
Holding an opponent
...
Pushing an opponent
...
Directing or stopping the ball by using the hands or arms
...
The Five Minor Fouls
There are five minor offenses, or fouls, the commission of which shall be penalized by
the award of an indirect free kick to be taken by the opposite side from the place where
the infringement occurred, subject to the overriding conditions imposed in Law XIII
...
Playing in a manner considered by the referee to be dangerous; e
...
, attempting to
kick the ball while held by the goalkeeper
...
Charging an opponent with the shoulder when the ball is not within playing
distance and there is no attempt being made to play the ball
...
Intentionally obstructing an opponent; e
...
, running between the opponent and the
ball or using the body as an obstacle to an opponent
...
Charging the goalkeeper except when the goalkeeper:
• is holding the ball
...
• has passed outside his penalty area
...
When playing as a goalkeeper and within the legal penalty-area:
• Holding the ball for longer than 6 seconds without releasing the ball into play;
or, having released the ball into play before, during or after the four steps, touching
the ball again with the hands before it has been touched or played by another
player of the same team outside of the penalty area or by a player of the opposing
team either inside or outside of the penalty area
...
• Indulging in tactics that, in the opinion of the referee, are designed merely to
hold up the game and so give an unfair advantage to the offender’s team
...
• leaves the field of play during the progress of the game (except through accident)
without first having received permission from the referee
...
• delays the restart of play
...
• persistently infringes the Laws of the Game
...
• is guilty of unsportsmanlike conduct
...
EXPULSION
A player shall be sent off the field of play if, in the opinion of the referee, the
player:
• is guilty of serious foul play
...
• spits at an opponent or any other person
...
• denies an obvious goal-scoring opportunity to an opponent moving towards the
player’s goal by an offense punishable by free kick or a penalty kick
...
• persists in misconduct after having received a caution
...
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As a high school coach, you are responsible for the physical and
emotional well-being of your athletes
...
You also must be constantly on the lookout for
behaviors indicating any of the many serious health problems
teenagers face, including substance abuse, teenage pregnancy and
eating disorders
...
You are responsible for the prevention and care of athlete injuries
...
The Bill of Rights for the School and College Athlete has been developed by the American
Medical Association’s Committee on the Medical Aspects of Sports to define the duties
and rights of athletes and their coaches in regard to the health of young athletes, as
follows:
Participation in athletics is a privilege involving various responsibilities and rights
...
In turn he has the right to optimal protection
against injury as this may be assured through good technical instruction, proper regulation
and conditions of play, and adequate health supervision
...
Careful conditioning and technical instruction leading to skillful
performance are significant factors in lowering the incidence and decreasing the
severity of injuries
...
Good Officiating
The rules and regulations governing athletic competition are made to protect players
as well as to promote enjoyment of the game
...
Good Equipment and Facilities
Proper equipment and facilities are essential to provide the protection athletes need
...
Safe and well-maintained play areas are
equally important
...
Many sports tragedies are due to unrecognized health
problems
...
When possible, a physician should be present at all contests and should be readily
available during practice sessions
...
With
serious injuries, the availability of a physician may make the difference in preventing
permanent disability or even death
...
Most coaches and athletic trainers are happy to leave such decisions to medical
professionals
...
You have day-to-day control over the use of playing fields and
the responsibility to inspect the field for dangers
...
Unfortunately, cost considerations often prevent trained physicians or certified
athletic trainers from working all contests and practice sessions
...
The purpose of this section
is not to scare you, but to acquaint you with the most common Soccer injuries and
correct injury management
...
If you
cannot, you are inadequately prepared for a medical emergency that might occur
during training or competition
...
Do you have medical consent cards, documenting parental permission for
emergency treatment, readily available for every athlete on your team?
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2
...
Do you know the contents and proper use of your team’s first-aid kit? Do you have
everything you need?
4
...
Do you know the location of the nearest telephone from which to summon
emergency medical assistance? If the phone is in a locked room, do you have a key
or know where to get one quickly? If there is a switchboard phone, do you know
how to get an outside line?
6
...
If you are not in a 911 response area, do you know the phone number for the
nearest paramedics?
8
...
If paramedics are needed, is there emergency access to your playing field? Are there
gates that will need to be unlocked? Do you have keys for those gates? Do you
know where to get a key quickly?
10
...
They account for
nearly 70 percent of all youth Soccer injuries
...
Ankle injuries, which account for approximately 20
percent of all lower extremity injuries, are the most common injuries
...
Shin guards are mandatory and should be worn
during all games and practices
...
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Fibula
Lateral
Ankle
Ligaments
Tibia
Medial
MEDIAL
Ankle
ANKLE
Ligaments
LIGAMENTS
Ligaments
Stretched
& Torn
Fig
...
The most common joint sprained in Soccer is the ankle
...
(Fig
...
This may be due to more frequent falls on outstretched hands,
upper extremity contact and the fragility of growing upper extremity growth plates
...
Eye and dental injuries are not uncommon
...
Young athletes are more likely to be injured during games (62 percent) than during
practice (38 percent)
...
Poor conditions can
result from weather or poor maintenance
...
INJURY RECOGNITION AND IMMEDIATE MANAGEMENT
Sports injuries tend to fall into two broad categories: trauma injuries, those that
result from one single event or episode such as torn ligaments, and overuse injuries,
those injuries which result from repetitive use and overload, such as tendinitis
...
Most athletic injuries suffered during practices or games are acute
...
When these tissues tear, bleeding results at, in, or around the site of injury
...
With abrasions, the epidermis and dermis of the skin are scraped away
by a rough surface
...
Superficial bleeding occurs from the capillary bed, but usually stops
shortly after injury
...
Bleeding can be severe,
and infection can occur
...
Bleeding is not usually severe; however, the chance of infection is high
...
If the
wound is severe, you may have to immobilize the wounded body part to help control
bleeding
...
Bleeding usually can be controlled by
direct pressure
...
Deep lacerations and punctures should be examined by a physician
...
7-2)
Abrasion
Laceration
Puncture
Fig
...
SPRAINS
Sprains are injuries to ligaments, the tough bands of soft tissue that connect bones
to each other
...
A first-degree sprain is a mild stretching of the joint ligaments
...
Although the athlete may not lose any range of motion, it is best to give
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the ankle extra support and possibly rest for a day or two
...
If there is no improvement after 48 hours,
seek medical treatment
...
There is swelling and
sometimes bruising
...
A splint or taping that limits movement can
keep the injured area from being reinjured while still allowing joint movement
...
Rehabilitation takes several weeks and sometimes months
...
After a severe sprain, only a physician should
approve an athlete’s return to training and competition
...
The athlete should pass a functional evaluation that includes running a
figure-8, a zig-zag pattern and coming to a complete two-footed stop without favoring
the injured joint
...
However,
do not substitute taping for rehabilitation exercises
...
P — Protect the joint from further trauma
...
R — Rest the joint by restricting or suspending the athlete’s athletic activity
...
I — Ice should be applied for approximately 10–20 minutes every 3–4 hours
...
C — Compression will help limit swelling
...
Begin wrapping at the point farthest from the heart
and wrap toward the heart
...
E — Elevate the injury above the heart
...
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STRAINS
Strains occur within a muscle-tendon unit, and are caused by traumatic overextension
or continued overuse
...
They can be slow to heal and may become chronic if weakness or
inflexibility is not corrected
...
First-degree strains, known as muscle pulls, involve a slight stretching of the muscle
tissue
...
Recovery can range from 2–3 days to 2 weeks
...
Immediate pain and loss of function, along with a popping or snapping sound,
usually occur
...
Recovery time for a
moderate strain is 3–4 weeks
...
Symptoms include extreme pain and muscle spasm, a palpable defect
(indentation), swelling, discoloration and partial or total loss of function
...
Ice should immediately be applied to the
injured area followed by several days of ice massage treatments
...
An elastic wrap, putting
pressure on the injury, should be worn during this time
...
A severe strain is usually a
season-ending injury
...
The treatment of muscle strains is very similar to the management of a joint sprain
...
Once the injury begins to heal, gentle
stretching may begin
...
Their severity ranges
from first to third degree
...
Characteristics of contusions are pain on palpation of soft tissue and bone,
spasms, swelling and discoloration
...
If the contusion involves
a muscle, place the muscle in a slight stretch while applying ice
...
In Soccer, most muscle contusions involve the quadriceps (thighs) and the calf
muscles
...
Bone contusions usually involve the tibia (shin) or various bones of the foot
...
FRACTURES AND DISLOCATIONS
A fracture is a disruption in the integrity of a bone
...
Fractures are classified into two broad categories, simple and
compound
...
In a compound fracture the bone is exposed through the skin
...
Fig
...
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Dislocations are defined as a disunion of two bony surfaces that articulate with one
another to compose a joint
...
Subluxations are partial dislocations in which an incomplete separation
has occurred between the bony surfaces of the joint
...
Both injuries are significant and result in a loss of function
...
If immediate medical attention is unavailable and you must move the
athlete, splint the injured body part in the position in which it is found before moving
the athlete
...
After
the bleeding is stopped, a sterile dressing should be applied
...
All suspected fractures should be treated as such until determined otherwise by a
physician
...
The most common fractures seen in
the lower extremity are usually the result of sprains or direct kicks
...
Fractures of the fingers, wrist, forearm, or clavicle
(collarbone) may result from falls or, in rare cases, errant kicks
...
Inappropriate reduction may result in greater injury
...
The body part should be immobilized
in the position in which it is found
...
The most common dislocations of the upper extremities involve the fingers and
shoulders
...
Goalies are prone to
finger fractures or dislocations as a result of making saves
...
STRESS FRACTURES
Stress fractures occur when the load placed on the bone is greater than the supporting
muscles and tissues can absorb
...
However, most stress fractures
result from overtraining, running on hard surfaces, and worn-out shoes
...
Pain usually disappears at rest
...
Stress fractures may require 6–8 weeks of rest before the
bone heals completely
...
Scrotum Contusion
The scrotum is extremely sensitive
...
Calm the athlete, and attempt to reduce the testicular spasm by
flexing the athlete’s hips and knees, bringing his thighs to his chest
...
An alternate method is to sit the athlete on
the ground and lift him under the arms approximately six inches off the ground
...
The athlete may also be dropped
gently to the ground
...
If pain persists for longer than a short period of time, the athlete should be referred to
a physician
...
An
athlete with a contused kidney may display signs of shock, nausea, vomiting, rigidity
of the back muscles, and blood in the urine (hematuria)
...
Ruptured Spleen
The spleen is located on the left side of the abdomen just under the diaphragm
...
Slight strain later may result in a relaxation of this splinting and allow
profuse hemorrhage
...
Kehrs sigh, which is a reflex pain into the left upper extremity
and down the left arm, may also be present
...
The athlete should be transported to the hospital as soon as possible
...
A
concussion is the most common type of head injury
...
, due to mechanical forces
...
Mild
The athlete experiences transient neurological impairments usually characterized
by headache, tinnitus (ringing in the ears), a loss of balance and coordination, and
confusion
...
Recovery is rapid
...
Moderate
A moderate concussion may be characterized by a transient loss of consciousness
(less than five minutes) that is almost always accompanied by retrograde amnesia
(the inability to remember events that occurred immediately before the concussion)
...
The player should be
removed from the practice or game and not permitted to reenter
...
Treatment by a physician is mandatory
...
Return to athletics should not be permitted until all symptoms are
gone and the athlete has been cleared by a physician
...
This
is an emergency medical situation that requires immediate medical attention
...
Evaluating a Concussion
When evaluating an athlete who has suffered a head injury, you should check the
athlete’s balance by having the athlete stand feet together, arms out and eyes closed
...
You can check coordination by having the athlete
alternate placing the index finger on the tip of the nose from a position in which the
arms are outstretched
...
The athlete should have no headache, ringing in the ears, or nausea
...
Or, ask other pertinent questions
about the person (mother’s first name), place (location of game), and time (day, date)
...
A concussion can be potential life-threatening injury
...
FACIAL INJURIES
Facial injuries usually occur as a result of improper heading technique or blunt trauma
such as collision with another player’s head
...
Nasal Injuries
Nosebleeds may be the most common facial injury in athletics
...
Usually the nosebleed presents a minor problem,
stopping spontaneously after a short time
...
A sterile packing may be inserted
into the nostril
...
After bleeding ceases the sterile
packing should be removed
...
If bleeding does not stop with the above measures, refer to a physician
...
Foreign bodies are the most frequent insult to
the eye
...
The athlete should attempt to wash the object out of the eye with
sterile water, or saline, and an eye cup
...
If you are unable to remove the foreign body
and pain persists, the eye should be covered with a sterile dressing and the athlete
brought to a physician
...
It may be necessary to cover both eyes
...
The severity
of injury ranges from mild contusions to serious injuries such as orbital fractures
...
Capillary bleeding into the tissues that
surround the eye cause swelling and may result in the classic black eye
...
A cold compress should be applied intermittently to minor eye
contusions
...
The athlete should refrain from blowing his or her nose which can cause
increased bleeding
...
The vast majority of
cervical injuries fall into the category of minor sprains and strains
...
Injuries that may be considered
severe are intervertebral disk ruptures, fractures and subluxations of the cervical
vertebrae
...
If the athlete exhibits any of these symptoms, the
injury should be considered a medical emergency, and medical personnel should be
summoned
...
Whether conscious or unconscious, the athlete
should not be moved
...
HEAT RELATED INJURIES
Playing in the Heat
During competition, Soccer players normally have a core body temperature of 102–
104 degrees Fahrenheit
...
Without special precautions, athletes run the risk of overheating when the
ambient temperature rises
...
Heat cramps are muscle spasms that result from from prolonged heavy sweating and
inadequate fluid replacement
...
Then, replace water and electrolytes
...
Heat exhaustion results from too much playing in the heat or the cumulative effects
of inadequate hydration
...
Treat
heat exhaustion by moving the athlete to a cool, shaded place
...
Refer to a doctor for examination
...
Sweat losses are so great that the body
can no longer cool itself
...
Heat stroke can lead to death or serious complications
...
Cool the athlete immediately, placing ice packs near the location
of major surface blood vessels, like the neck
...
You can help your athletes adapt to the stress of heat through proper training
...
Start
out by training in moderate weather conditions
...
Eight–12 days of hot weather
training should produce the desired adaptations
...
If
an athlete fails to maintain adequate body fluid levels, he or she begins to dehydrate
...
The body
then begins to overheat, resulting in poor performance or, worse, serious heat trauma
...
5-percent of bodyweight are lost
...
At this point, general
discomfort and loss of appetite occur
...
2 pounds for the 130-lb
...
The skin will become flushed, and the
athlete may become apathetic
...
Avoiding Heat Related Trauma
• Research shows that Soccer players need to drink fluids frequently throughout each
day to maximize training and game performance
...
This is called
dehydration
...
• Recent studies show that drinking before competing does not cause abdominal
cramping and that dehydration causes most gastrointestinal problems
...
By the time a athlete is thirsty, it is
usually too late to replace the volume of fluid needed for maximum performance
...
• Every athlete should have his or her own 16–32 ounce water bottle and bring it
filled to every workout and game
...
One gulp is roughly an ounce
...
Research shows that 93-percent of that water is absorbed into the
bloodstream during the game, not emptied into the bladder
...
g
...
g
...
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SHOCK
Shock is a possible complication from injury
...
Shock also may be a complication seen in the diabetic athlete
...
As a
result, not enough blood is available to carry oxygen to the body’s vital organs and
nervous system
...
Major signs and symptoms of shock are pale skin, dilated pupils, a weak rapid pulse,
and quick, shallow breathing
...
This attempts to provide adequate circulation to the vital organs of the body
...
Do not elevate a
fractured leg until after it is immobilized or splinted
...
Do not give the athlete anything to eat or drink
until he or she is seen by a physician
...
If the
diaphragm moves up as the organs move down, pain and spasm can result from the
strain placed on the intercostal (rib) muscles
...
The resulting pain
is usually felt just below the ribs
...
Soccer players often
get side stitches when they are not aerobically fit enough to handle the pace of a game
...
Athletes
should learn to breathe diaphramatically
...
The weight of a full stomach increases the likelihood of a side stitch
...
Belly or diaphragmatic
breathing (rather than chest breathing) pushes organs downward to alleviate or prevent
side stitches
...
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SHIN SPLINTS
Shin splints is a generic term for pain to the front of the lower leg
...
Muscles of the foot and ankle may also be involved
...
Shin splints often appear during the early season, when athletes are in poor condition, and also result from running on hard surfaces
...
From
behind, the Achilles tendon should run directly up the calf
...
When viewing the leg from the front, the kneecap should
be centered over the knee
...
To
determine if the ankle muscles are balanced, project an imaginary line from the shin
bone to the second toe
...
Medial weakness is likely if the line travels to the inside
...
If
the muscles are unable to resist, the athlete might be prone to shin splints
...
Include exercises where athletes walk on their toes, heels and both the insides and
outsides of their feet
...
Many shin splints result from poor shoe arch support
...
Taking aspirin, acetaminophen (Tylenol) or
an anti-inflammatory agent, such as ibuprofen (Advil), can also help symptoms
...
Severe cases may require
icing several times each day
...
The Achilles tendon attaches the calf
muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and is surrounded by
a lubricating sheath that allows the tendon to slide back and forth
...
At its most severe, there is painful and sometimes audible friction of the tendon
against the sheath, called crepitus
...
Oversecretion of synovial fluid and infiltration of fibrin
cause sticky adhesions between the tendon and its sheath
...
Athletes with inflexible calf muscles or unstable feet place abnormal stress on their
Achilles tendons
...
Daily
stretching exercises can prevent most Achilles injuries
...
If treated within a week after onset, there is a 95-percent chance of full recovery within
two weeks
...
Training should be restricted to level surfaces and all speed-work eliminated
...
Aspirin or anti-inflammatory
agents combined with ice therapy will assist recovery
...
It supports the longitudinal arch when
running on the toes and also when the foot flattens upon landing
...
Acute onset might indicate a
partial tear or rupture
...
If there is pain, a plantar fascial tear or fascitis likely exists
...
Rest and good running shoes are the best ways to heal plantar fascitis
...
The arch can also
be taped to reduce pain while running
...
In persistent cases, send
the athlete to a physician or physical therapist
...
The best guarantee
against blisters is a pair of shoes that fit properly
...
Price-shocked parents often buy off-size shoes
hoping that their young athletes will grow into the shoes by the end of the season
...
When shoes get wet,
make sure they dry thoroughly before they are used again
...
You might want to
remove the fluid by perforating the skin with a sterile needle and then pressing the
skin back to the foot with a Band-Aid
...
Prevent infection and promote healing by applying an antibiotic ointment such
as Neosporin before covering the blister with a bandage or sterile dressing
...
The erosion results when the kneecap does not track
properly as it slides over the joint
...
Running hills or stairs can have the same effect
...
A squatting
movement often elicits chondromalacia pain
...
Isometric or resistance
exercises, using less than 30 degrees of knee flexion, often are effective in relieving
symptoms
...
How to Ice an Injury
Ice is one of an athlete’s best friends; it is especially effective treatment for most of the
injuries that Soccer players experience
...
Using ice improperly, however, actually can aggravate an injury or cause frostbite
...
Also, cold
increases the permeability of the lymphatic vessels that carry excess tissue fluids back
into the cardiovascular system
...
If an area is iced too long, greater swelling and
pain may result because the lymphatic vessels will not be able to carry excess fluid away
from the injured area
...
This procedure can be repeated as often as possible for the
first 24–48 hours following an injury, then 3–5 times a day until the injury is healed
...
Maintaining fitness means that you must find cross-training activities that will
rehabilitate, not aggravate, the athlete’s injury
...
These doctors understand the need to keep an athlete as active as possible
while recovering from injury
...
D
...
Regardless, always follow
the physician’s advice
...
You can ease the psychological stress of injury by keeping the athlete involved in
your program
...
These
symptoms can include depression, guilt, irritability, restlessness, anxiety, frustration,
sudden fatigue and isolation
...
Feeling useful is especially important to injured athletes
...
Acknowledge and praise their efforts to heal themselves, such as following the doctor’s advice,
doing physical therapy and rehab exercises, and maintaining their training weight
...
Choose an activity that is
safe, protects the injured area, and most closely simulates the athlete’s regular training
...
As a coach, you should always
defer to the prescriptions of health care professionals and the athletes themselves
...
As a rule, the longer an athlete misses training, the longer
it takes to regain his or her previous level of fitness
...
Muscle soreness is common after a long layoff
from training, but look for signs, such as swelling, that may indicate the athlete is
overtraining
...
Continue physical
therapy as needed, and ice the afflicted area after each training session
...
Many
world class athletes sleep up to 10 hours every night
...
Lack of sleep also keeps the central nervous system from functioning properly
...
Without sleep, feelings of fatigue, irritability, depression, or
nervousness result
...
Fatigue, lack of concentration and persistent minor illnesses are
clues that an athlete is not getting enough sleep
...
Just getting to bed a few hours later than normal can
change your body rhythm enough to affect the normal amount of deep sleep
...
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8
Performance-Enhancing Drugs & Supplements
One of the greatest challenges in sports is to address the issue of
performance-enhancing drugs
...
It is important
for coaches to be aware of these drugs because athletes often
interpret “no message” as tacit approval to use them
...
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Anabolic-Androgenic Steroids
Anabolic-androgenic steroid use in athletes has been documented since the 1950’s
and the effects on muscle building and performance are well known to athletes and
body builders
...
In sport
they are used almost exclusively to gain a competitive advantage
...
Although athletes use AAS for their anabolic results, all AAS have varying amount of androgenic effects that are responsible
for most of their adverse reactions
...
Finally, it is important
to distinguish AAS from anti-inflammatory steroids that are called corticosteroids or
cortisone
...
AAS can be divided into two categories: exogenous and endogenous steroids
...
The most commonly used
endogenous AAS is testosterone that is made by the testes and is necessary for normal
male function
...
Studies have demonstrated that injections of testosterone in high doses can increase muscle mass
...
These are not produced by the body and are altered in the laboratory to change how a drug behaves in
the body
...
Other additions increase the potency of the drug or attempt to
decrease side effects
...
Some of these are
tetrahydragestrinone (THG), norbolethone and madol (DMT)
...
Due to the
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increased availability of newer AAS, the 2004 Anabolic Steroid Control Act was
passed and this increased the number of AAS that were considered Schedule III drugs
and tightened the definition of AAS
...
As of this time, DHEA is still considered to be a dietary supplement and can be sold over-the-counter
...
In many sports, performance is
difficult to measure as it is influenced by factors other than strength alone
...
Studies have been limited to obvious targets such as weight
lifting and measuring acceleration in sprinters
...
Many have
attributed AAS strength gains to increases in aggressiveness that encourages intensity
in both training and competition
...
Regardless of the actual mechanism, it is clear that athletes believe that AAS improve performance and have continued to use them
...
As a result, it is likely that medical studies underestimate the full extent of side effects
from AAS use
...
AAS
affect virtually every organ in the body and their effects can be divided into organ
system effects, psychological effects, sex-specific effects and potential effects on immature individuals
...
AAS affect the cardiovascular system by increasing total cholesterol,
LDL (bad) cholesterol and blood pressure, while lowering HDL (good) cholesterol
...
Indeed,
there are multiple reports of relatively young AAS users suffering heart attacks
...
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The liver is the main target organ for gastrointestinal effects of AAS with case reports
of hepatocellular dysfunction, peliosis hepatitis (blood-pooled cysts) and hepatocellular adenoma and liver cancer
...
Reports from the
former East German Republic revealed three deaths due to liver failure and several
cases of severe liver damage under their AAS program
...
There are multiple reports of tendon ruptures that have
been associated with AAS use and some animal studies have demonstrated structural
changes in tendons following AAS use
...
The skin will often be the most obvious organ affected by AAS use and will
display acne, striae (skin stretch lines), or abscesses, the latter from injectable use
...
Although there has been a great deal of conflicting studies, a 2005 review found that
AAS could cause aggressiveness, rage, delirium, depression, psychosis and mania
...
Dependency on
AAS is also controversial, but some studies have determined that 75% of AAS users
met the criteria for dependence and addiction
...
Finally, there have also been several unfortunate cases reported in the media
of teenagers who became severely depressed shortly after discontinuing AAS use and
committed suicide
...
For example, males produce about 7 mg of testosterone per day and
females about one-tenth that amount
...
Females will experience all of the virilizing effects of AAS including male
pattern alopecia (baldness), clitoromegaly, hirsutism, breast atrophy, as well as menstrual disturbances
...
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There are also many other miscellaneous effects from the use of AAS that may be
idiosyncratic
...
If AAS are taken by injection, the risks associated with needle use include
contracting blood borne infections, such as hepatitis B, C and HIV (AIDs)
...
These have a serious risk for contamination with impurities, false dosages, a
high risk of infection or other dangerous risks
...
It is clear that they have the ability to increase muscle mass and
thus significantly alter the competitive landscape in many sports
...
Several different isoforms are naturally produced with the predominant
one being a 22 kD monomer and about 10% being the 20kD form
...
hGH is
naturally increased by exercise, stress and slow-wave deep sleep
...
GHB and the related compounds
gamma butryolactone (GBL) and butanediol (BD) are banned by the Food and Drug
Administration, but are still found illegally
...
It is not surprising that improvements in drug testing for AAS encouraged athletes
to explore alternatives for strength enhancement
...
The effects of hGH are felt to be as a “partitioning” agent whereby protein synthesis is favored over fat synthesis
...
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Evidence of performance enhancement with hGH are limited because athletes take
much larger doses than can be given ethically in research
...
There are significant adverse effects of hGH when used in healthy adults
...
Acromegaly is a disease of growth hormone overproduction and can result in musculo-skeletal changes, especially to the skull, jaw, hands and feet
...
Although hGH is now biosynthesized,
there is still likely some hGH on the black market that was extracted from the pituitary glands of cadavers
...
” Due to its popularity and difficult availability, there are a great number of counterfeit products claiming to either be hGH or
increase hGH secretion
...
While there are a few studies and anecdotal reports of hGH use in healthy adults,
there is no data on its use in children and adolescents
...
When hGH became available, physicians were flooded with requests from
parents of normal children asking for the drug so that their children could achieve
extraordinary height
...
Although there is currently no effective test for hGH, researchers are working on
several different methods of detection and it is likely that a drug test will soon be
available
...
ERYTHROPOIETIN (EPO)
EPO is a hormone that is produced in the kidneys and is responsible for regulating
the red blood cells (hemoglobin) in the body
...
Athletes in endurance sports, such as cycling
or long-distance running, began abusing EPO in order to increase endurance
...
Unfortunately, too many red blood cells in the circulation
can cause the blood to thicken and result in heart attacks and strokes
...
There is no evidence that EPO can increase muscular strength
...
STIMULANTS
Stimulants are a broad class of drugs that are related to naturally occurring adrenaline
...
They have a wide
variety of actions in the body and the effect of a particular drug in this class depends
on which receptor it favors
...
In general, almost all drugs in this class act to speed up the heart rate, increase
blood pressure and cause all of the effects of adrenaline, the “fight or flight” hormone
...
There is evidence that athletes have used stimulants since the Roman Gladiators in
600 B
...
At the 1960 Summer Olympic Games, a Danish cyclist died during competition from an overdose of stimulants
...
Some use them for their stimulants properties to feel more energetic, alert,
to fight fatigue and improve performance
...
In sports where thinness is valued, such as
gymnastics and wrestling, athletes use them as diet aids to decrease appetite, burn
calories and lose weight
...
Finally,
athletes use stimulants as a recreational drug to get high in the form of drugs such as
methamphetmine
...
In general, they can cause anxiety, heart palpitations, rapid heart rate and arrhythmias,
tremors, stomach upset and insomnia
...
Several prominent athletes have died while exercising due
to the effects of stimulants
...
Stimulants are readily available in our culture and while small amounts of drugs like
caffeine are usually not harmful, the concern is when large doses or multiple drugs
are used
...
g
...
All of these contain varying amounts of
stimulants and the combination can cause serious problems
...
NUTRITIONAL SUPPLEMENTS
The 1994 Dietary Supplement Health and Education Act (DSHEA) unleashed a
whole host of dietary supplements on the American consumer
...
While
this creates a great deal of confusion, one thing is very clear: dietary supplements are
aggressively marketed to athletes
...
There is very little regulation of dietary supplements and many
studies have found that many supplements do not contain what is on the labels
...
2) Supplements can be contaminated with impurities that will result in a positive
drug test
...
3) Most supplements have not been subjected to rigorous studies that prove their
positive effects
...
Other than that, they can legally make a
230
Chapter 8
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wide variety of claims without medical proof
...
There are a tremendous number of dietary supplements on the market with more
appearing every day
...
The best
advice is to check with a certified athletic trainer, physician or registered dietician
before taking any dietary supplement
...
If it claims to “increase energy” it may
contain a stimulant
...
DHEA
Dihydroepiandrosterone (DHEA) is the only relative of AAS that was left off the
2004 Anabolic Steroid Control Act and continues to be sold as a dietary supplement
...
It is worth noting that while very little DHEA is converted to testosterone in
men, DHEA does get converted to estradiol (a female hormone) as well
...
Because only a small amount of testosterone results from
taking DHEA, it is likely that its greatest effects would occur in females and developing adolescent males
...
Creatine comes from three
sources: it is a natural substance found in foods, the body is able to make it, and it
can also be prepared synthetically as a dietary supplement
...
It is also
naturally produced by the liver, pancreas and kidneys from the amino acids methionine, glycine and arginine at a rate of 1-2 grams/day
...
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The initial justification for oral creatine supplementation was the 1992 study of a
20% increase in skeletal muscle creatine following a 7-day loading dose
...
Theoretically, taking oral creatine can potentially increase phosphocreatine stores and
thus power
...
Most data suggest that oral creatine could only increase performance in repeated 6-30 seconds bouts of exertion where there are recovery periods
of 20 seconds to 5 minutes
...
There
is little evidence that these gains found in a laboratory or in research translate into
improved athletic performance
...
Musclebiopsy studies demonstrated that subjects with lower levels of both muscle creatine
and phosphocreatine tended to have greater increases in creatine and phosphocreatine
after taking creatine supplements
...
Thus, athletes who consume less dietary creatine, e
...
vegetarians, may benefit more from creatine supplementation
...
There is also likely little value to high-dose
creatine supplementation
...
3 g/
kg/day (0
...
03 g/kg/day (0
...
Increasing the dosage will not increase the positive effects
...
Another area of controversy is that of adverse effects
...
Although there are anecdotal reports, controlled studies do not seem to support a
large increase in these symptoms nor related gastrointestinal cramping
...
While urinary creatine and creatinine excretion does increase with oral creatine supplementation, there have been
few reported incidents of kidney failure in subjects with normal kidney function
...
The most worrisome complication from creatine use is the development of lowerextremity compartment syndromes
...
This is an important concern given the large numbers of creatine users
...
There have also not been any studies on the interaction of creatine with other supplements or medications
...
Until 1994, ephedrine was mainly consumed in over-the-counter decongestants and prescription drugs
and the biggest concern was that it could be used to manufacture methamphetamine
...
Due to the high number
of adverse effects, the US Government banned ephedra in 2003
...
The latter has been available in China
for thousands of years as Ma Huang and although its active ingredient is ephedrine
(one of many ephedra alkaloids), it also contains pseudoephedrine, methylphenedrine,
methylpseudoephedrine and norpseduoephedrine (cathine)
...
As with other supplements, studies of ephedra-containing herbal supplements found
that half exhibited major discrepancies between content and the labels with significant
lot-to-lot variations among products
...
Ephedrine is an adrenergic stimulant that causes vasoconstriction (tightening of the
blood vessels), bronchodilation (opening of the lung passages), and tachycardia (fast
233
Chapter 8
Performance Enhancing Drugs
heart rate)
...
At least 100 cases of death or severe
reactions have been definitely or possibly related to ephedra in the United States
...
There is also a
concern in that athletes may use multiple types of stimulants, such as caffeine and
pseudoephedrine (pseudophed) in combination and this may increase side effects
...
Although athletes frequently consume ephedra products, there are no studies using
ephedra-containing dietary supplements for performance-enhancement
...
Most of these utilized military recruits as subjects and
measured short-term use
...
Reports of adverse reactions have led supplement manufacturers to promote “ephedrine-free” products and many interpret this to mean “stimulant-free
...
The main ingredient is likely synephrine, but it also contains octopamine
and tyramine
...
L-ARGININE OR NO2
Nitric oxide has become a popular dietary supplement due to its purported use as a
“hemo-dilator
...
In reality, these supplements contain the amino acid L-arginine that is widely available in the diet
...
Its popularity stems
from the fact that animal studies demonstrate that increasing L-arginine in the diet
can increase the formation of nitric oxide and changes in blood vessels
...
Further more, 80% of the subjects in the study complained of
adverse effects, including diarrhea, vomiting, headache and nosebleeds
...
L-arginine is not considered a prohibited substance
...
Performance-enhancing drugs are readily available and there is a large temptation to
use these substances
...
If a coach or parent does not have accurate information about drugs or nutritional supplements, it
is essential to consult a professional, such as a physician, certified athletic trainer or
registered dietician
...
Food is the fuel of athletic performance
...
To do so, you must be acquainted with the basics of proper
nutrition
...
Though success in sports is determined primarily by athletic ability and proper training, nutrition affects the athlete in many ways
...
A healthy athlete feels better, trains
harder, recovers more quickly and is less susceptible to illness
...
Young athletes,
in particular, respect, admire and seek advice from their coaches
...
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Chapter 9
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The Athlete's Diet
Coaches often want to know exactly what constitutes a “balanced diet
...
These nutrients are carbohydrates, fats, proteins, vitamins, minerals and water
...
The Dietary Guidelines for Americans are national guidelines for healthy eating
...
USDA MY PYRAMID
The USDA My Pyramid (Fig
...
The pyramid shows the foods that should be included in
a healthful diet, and in what amounts
...
Table 1 indicates
what counts as a serving from each group
...
Daily recommendations from the USDA dietary guidelines
for high school-age boys and girls from 14 to 18 years of age are listed by food groups
in the following table, (with a limited use of fats and oils, kept at 5-6 teaspoons)
...
Therefore, it is impossible to establish a
universal daily caloric requirement for athletes
...
An athlete’s body weight will stay the same
when calorie intake equals calorie expenditure
...
To gain weight, energy intake must be greater
than energy expenditure
...
237
Chapter 9
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A number of factors influence the body weight of adolescent athletes
...
However, restricting calories can have a negative impact on performance
and health
...
The minimum
requirement for high school athletes should be roughly 2,000 to 2,200 calories per
day
...
This can cause depleted fuel stores, muscle wasting, weakness, fatigue, stress fractures and impaired performance
...
Athletes juggling a heavy academic schedule with training and part-time job may
have difficulty finding the time to eat
...
238
Chapter 9
Eating for Health and Performance
Fig
...
instant
• 1 cup breakfast cereal, flakes or rounds
• 1 1/2 cup breakfast cereal, puffed
• 1/2 cup cooked or 1 ounce dry pasta or rice
• 1 small tortilla, corn or flour, 6” diameter
21/2 - 3 cups
1 cup =
• 1 cup chopped or florets of broccoli
• 3 spears broccoli
• 2 cups raw leafy greens
• 2 medium carrots
• 2 cups raw leafy greens
• 2 medium carrots
11/2 - 2 cups
1 cup =
• 1 small apple
• 1 large banana
• 32 seedless grapes
• 1 large orange
• 8 large strawberries
• 8 ounces 100% fruit juice
3 cups
1 cup =
• 1 cup milk
• 8 ounces yogurt
• 11/2 ounces hard cheese (cheddar,
mozzarella, Swiss, parmesan)
• 1 cup pudding, made with milk
• 1 cup frozen yogurt
5 - 6 ounces
1 ounce =
• 1 ounce meat, poultry, fish
• 1/4 cup cooked dry beans
• 1 egg
• 1 tablespoon peanut butter
• 1/2 ounce nuts or seeds
Table 1 Serving Sizes
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Chapter 9
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CARBOHYDRATES
Carbohydrates, such as sugar and starch, are the most readily available source of
food energy
...
Glucose is stored in the muscles and liver as a substance called glycogen
...
When athletes do not eat enough carbohydrate, their glycogen stores quickly
become depleted, resulting in fatigue or staleness
...
Nutrient-dense carbohydrates such as
whole grain breads and cereals, rice, beans, pasta, vegetables and fruit supply other
nutrients such as vitamins, minerals, protein and fiber
...
Fruit contains the sweetest of all simple sugars – fructose
...
Like starchy foods, most fruits are rich
in nutrients and virtually fat free
...
To determine how much an individual athlete
needs, divide his or her weight by 2
...
Then multiply
the number by 6 to 8
...
2 = 59 kilograms
• 59 kilograms times 6 = 354 grams of carbohydrate
The carbohydrate content of different foods can be determined by reading food
labels
...
Table 2 gives some examples of high carbohydrate
foods
...
Protein is not a significant energy source during rest or exercise
...
Protein requirements increase when calorie intake is inadequate because the protein is
used for energy rather than for muscle growth and repair
...
2 to 1
...
For a 154 pound (70 kilogram)
athlete, this represents 84 to 119 grams of protein a day
...
Table 3 gives some
examples of high protein foods
...
Of the more than 20 amino acids that have been identified, nine must
be provided by our diet and are called essential amino acids
...
Vegetable proteins, such as beans and grains, are called incomplete proteins
because they do not supply all of the essential amino acids
...
Since the body utilizes amino acids from foods eaten at different meals, vegetarians
don’t need to combine specific foods within a meal to achieve complete proteins
...
One gram of fat
supplies about nine calories, compared to the four calories per gram supplied by
carbohydrate and protein
...
Fat insulates and protects the body’s organs against trauma and exposure to cold
...
243
Chapter 9
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Protein Food
Serving
Size
Grams of Protein
Lean Beef
3 ounces
24
Chicken Breast
3 ounces
24
Pork Chop
3 ounces
22
Fish
3 ounces
21
Roasted Peanuts
1
18
Macaroni & Cheese
1
/2 cup
9
Whole Milk
1 cup
8
Skim Milk
1 cup
8
Yogurt
1 cup
8
Cheddar Cheese
1 ounce
7
Cooked Navy Beans
1/2
cup
7
Egg
1 whole
6
Luncheon Meat
1 ounce
5
Peanut Butter
1 tablespoon
4
Bran Flakes
1 cup
4
Green Peas
1/2
cup
4
Baked Potato
1 whole
3
Wheat Bread
1 slice
3
Broccoli
1/2
cup
2
Banana
1 whole
1
Orange
1 whole
1
/2 cup
Table 3 Protein
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Chapter 9
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All athletes need a certain amount of fat in their diets and on their bodies
...
Most U
...
health agencies
recommend consuming no more than 30 percent of calories from fat
...
High fat diets
can also increase the risk of heart disease and certain cancers
...
To lower fat intake, athletes should choose lean meat, fish, poultry and low-fat dairy
products
...
Fried foods and high fat snacks
should be limited
...
Vitamins do not provide energy, although vitamins
are important for the release of energy from carbohydrates, fats and proteins
...
Fat-soluble
vitamins include A, D, E and K
...
Taking a greater amount of vitamins A and D than the body needs over a period of
time can produce serious toxic effects
...
When athletes consume more watersoluble vitamins than needed, the excess is eliminated in the urine
...
Athletes should try to consume the amount of a nutrient recommended by the
Recommended Dietary Allowance (RDA) or Adequate Intake (AI)
...
To avoid toxicity, athletes should not exceed the Tolerable Upper Intake Level (UL)
for a nutrient
...
However, a vitamin/mineral supplement supplying 100 percent of
the RDA or AI may be appropriate for athletes with extremely low calorie intakes or
for those who avoid foods groups
...
Some minerals, such as
calcium and phosphorus, are used to build bones and teeth
...
Iron is crucial in the formation
of hemoglobin, the oxygen carrier within red blood cells
...
These
include regulation of muscle contraction, conduction of nerve impulses, clotting of
blood, and regulation of normal heart rhythm
...
Major minerals,
such as calcium, are needed in amounts greater than 100 milligrams per day
...
Calcium and iron deserve special attention because of their importance in an athlete’s diet
...
A lack of iron hurts performance by decreasing the capacity
of the muscle to use oxygen
...
It is recommended that coaches see that their female athletes have hemoglobin
levels checked at least once a year
...
Supplemental iron may be prescribed for
individuals whose lab tests indicate iron deficiency
...
The RDA for iron is 18 milligrams for women and 8 milligrams for men
...
Vitamin C-rich foods
(orange juice) enhance iron absorption
...
Beans, peas, split peas and some dark green leafy
vegetables are good vegetable iron sources
...
246
Chapter 9
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Iron Food
Serving
Size
Milligrams of Iron
Pork Liver
3 ounces
17
...
4
Oysters
3 ounces
6
...
6
Dried Apricots
1
/2 cup
5
...
1
Prune Juice
1
4
...
8
Pork Chop
3 ounces
4
...
2
Dried Prunes
1/2
cup
3
...
0
Baked Beans w/Pork & Molasses
1/2
cup
3
...
0
Soy Beans
1/2
cup
2
...
5
Lima Beans
1/2
cup
2
...
2
Spinach
1 cup
2
...
8
Peas
1/2
cup
1
...
2
Sardines packed in oil
1 ounce
1
...
An athlete’s calcium needs are greatest during adolescence, when the
bones are growing
...
This is a serious health risk, since once bone mass is
lost, it may never be fully replaced
...
If an athlete does not consume four servings of calcium rich foods such as milk,
cheese, yogurt, or green leafy vegetables each day, a calcium supplement may be
necessary
...
Table 5 lists good
sources of calcium and the milligrams of calcium each provides
...
At rest, athletes need at least
two quarts of fluid daily
...
Dehydration – the loss of body water – impairs exercise
performance and increases the risk of heat injury
...
Athletes should drink 14 to 22 ounces
of fluid two to three hours before exercise
...
Fluid intake should closely match
the fluid loss from sweating to avoid the detrimental effects of dehydration
...
Thirst is not an adequate guide to fluid replacement
...
Encourage athletes to replace fluids by
drinking according to a time schedule rather than in response to thirst
...
The carbohydrate helps to delay fatigue,
improve fluid absorption and replace glycogen following exercise
...
248
Chapter 9
Eating for Health and Performance
Calcium Food Sources
Serving
Size
Milligrams of Calcium
Plain Yogurt
1 cup
415
Skim Milk
1 cup
296
Whole Milk
1 cup
288
Cottage Cheese
1 cup
282
Swiss Cheese
1 ounce
248
Mozzarella Cheese
1 ounce
207
Cheddar Cheese
1 ounce
204
Ice Cream
1 cup
175
Oysters
1 cup
343
Salmon w/ Bones
1 ounce
86
Sardines w/ Bones
1 ounce
74
Turnip Greens
1/2
cup
184
Mustard Greens
1/2
cup
183
Collard Greens
1/2
cup
152
Spinach
1/2
cup
83
Broccoli
1/2
cup
67
White Beans
1/2
cup
50
Cabbage
1/2
cup
49
Kidney Beans
1/2
cup
48
Lima Beans
1/2
cup
38
Carrots
1/2
cup
37
Prunes
8 large
90
Orange
1 medium
62
Tangerine
1 large
40
Almonds
1
152
Walnuts
1
60
Peanuts
1
54
Pecans
1
43
/2 cup
/2 cup
/2 cup
/2 cup
Table 5 Calcium
249
Chapter 9
Eating for Health and Performance
Pre-Competition Meals
The primary purpose of the pre-competition meal is to provide energy and fluid for
the athlete during the game
...
Since many
athletes experience abdominal discomfort if they have food in their stomachs during competition, the timing of the meal is important
...
A small meal of 300 to 400 calories is appropriate an hour before exercise,
whereas a larger meal can be consumed four hours before exercise
...
Athletes may have to do some planning to ensure they have access to
familiar foods before competition
...
Encourage them to bring any foods that they believe will help them win
...
Athletes
should never try an untested food or fluid before competition
...
Fueling During Competition
During tournaments or meets, athletes require fluids and carbohydrate throughout
the day
...
However, failing to refuel and replace fluid losses can cause their performance
to deteriorate, particularly toward the end of the day
...
Since everything an athlete eats before a competition may be considered a pre-event
meal, it is important to consider the amount of time between competitions
...
When there is an hour or two between
games or events, athletes can consume easily digestible carbohydrate-rich foods such as
fruit, grain products (fig bars, bagels, graham crackers), low-fat yogurt and sports bars in
addition to drinking fluids
...
250
Chapter 9
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Achieving Ideal Competitive Weight
Some athletes fight to keep pounds off; others struggle to keep pounds on
...
Food intake and lifestyle also play important roles
...
Allowing
for an increase in lean tissue and decrease in body fat during training, the athlete
should try to maintain that weight throughout the season
...
As a result, gaining weight or keeping it on can be a problem
...
Athletes can
increase calorie intake by changing the amount and type of food eaten, and increasing the frequency of meals and snacks
...
To lose weight, athletes need to reduce their calorie intake
...
The recommended rate of
weight loss is one-half pound a week, which requires a caloric deficit of 250 to 300
calories per day
...
Eating fewer high fat foods such as fried foods, gravies, sauces, high fat snacks
and deserts can significantly reduce calorie intake
...
Males
should not consume fewer than 2,000 calories per day
...
Extreme caloric restriction can disrupt physiological function, nutritional status, hormone levels, bone mineral density, psychological
function and, for young athletes, growth rate
...
As a result, athletes may
develop eating disorders that jeopardize both performance and health
...
251
Chapter 9
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Eating disorders such as anorexia nervosa (self-imposed starvation) and bulimia
nervosa (binge/purge syndrome) are defined as severe disturbances in eating
behavior
...
Eating disorders are more prevalent in sports where appearance
is judged, in weight-classification sports, and in sports that emphasize leanness to
enhance performance
...
There is, however, cause for concern if an athlete shows the following signs or behaviors:
• Dramatic weight loss or extreme fluctuations in weight
• Claims to feel fat at normal or below normal weight
• Preoccupied with food, calories and weight
• Amenorrhea (loss of menstruation)
• Often eats secretively – avoids eating with the team
• Often disappears after eating, especially after a large meal
• Mood swings
• Excessive exercise that is not part of training regimen
...
Anorexia
nervosa and bulimia nervosa are very complex problems and require treatment by
medical professionals
...
If the athlete denies having
a problem, but the evidence appears undeniable, consult with a physician who will
assist you with the situation
...
Compared to other athletes, athletes with
eating disorders began both sports-specific training and dieting earlier, and felt that
puberty occurred too early for optimal performance
...
Many athletes who
began dieting to improve performance reported that their coach recommended they
lose weight
...
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Chapter 9
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While sports do not cause eating disorders, it is possible for an eating disorder to
be triggered by a comment from a person who is very important to the athlete
...
Consequently, these
individuals have the power to be a helpful or harmful influence on susceptible
adolescent athletes
...
The risk of triggering an eating disorder is increased when the numbers are used to set unrealistic weight
goals for rapid weight loss, to browbeat or ridicule the athlete for gaining weight, or
to impose excessive pressure on the athlete to show immediate weight loss
...
Commenting on someone’s
body size or need for weight loss (without offering guidance on how to do this healthfully) may trigger the development of an eating problem in vulnerable athletes
...
253
Glossary
SOCCER TERMS
Attacking Third of the Field: The third of the field that is closest to the goal you
are attacking
...
Ball Side: The side of the field where the ball is located
...
Combination Play: Short-distance passes between a group of players
...
Cross Ball: A pass played from one side of the field into the penalty box in an
attempt to set up a teammate for a shot on goal
...
Direct Free Kick: A free kick awarded after a major foul, in which a goal may be
scored directly without touching a player other than the shooter
...
Economical Training: Combines two or more of the methods of training in a given
drill in an attempt to maximize the amount of time you are able to spend with your
players (i
...
, 3-versus-1 combines technique and tactics)
...
Feinting: The use of deception to beat an opponent or catch him or her off guard
...
Functional Training: Specialized training that focuses on the skills necessary for
specific positions on the field
...
Goal Side: The area between the goal you are defending and the ball or player you
are defending
...
Indirect Free Kick: A free kick awarded after a minor foul
...
Inswinger: A pass played in the air from the corner of the field that bends or swings
in toward the goal
...
Marking: To guard an opponent by staying in very close proximity
...
Near Post: The post nearest to the ball
...
It is one of the five minor fouls
...
Overlapping Run: A run made by attacking from behind the ball, past the player
with the ball, in order to receive a pass
...
255
Penetrating Run: A run made by an offensive player through the defensive line and
toward the goal
...
Restart: The start of play after a foul, goal, or the ball out of play
...
Shielding: A dribbling technique that utilizes the body to protect or shield the ball
from the opponent
...
Target Player: An attacker, usually a forward, who serves as an outlet for passes
from midfielders and defenders
...
Through-Pass: A pass played by an attacker between or over defenders toward the
opponent’s goal to a teammate in position to shoot on goal
...
Touchline: The line that extends from endline to endline and marks the side bound-
aries of the field
...
Zone Defense: A defensive strategy used in low pressure defense whereby defenders
guard certain areas on the field rather than specific players
Title: Soccer Coaching Manual
Description: Inspirational coaching instruction on all aspects of pro soccer with a special emphasis on Basic Tactics and the 10 Skills of Soccer. For coaches and players from beginner to advanced levels of development.
Description: Inspirational coaching instruction on all aspects of pro soccer with a special emphasis on Basic Tactics and the 10 Skills of Soccer. For coaches and players from beginner to advanced levels of development.