tag:blogger.com,1999:blog-24951184513693780942023-07-18T01:05:53.522-04:00All Pro SoccerAll Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-2495118451369378094.post-12716787148773940842011-06-03T10:56:00.000-04:002011-06-03T10:56:31.803-04:00All Pro Soccer gets ready for Europe and Pro Soccer Camps!All Pro are gearing up for summer soccer!<br />
Teams are traveling to Italy, Spain, England, Scotland and Wales!<br />
The Pro Soccer Camps are filling fast and the Pro Coaches from Europe will be heading across the pond to share their expert tips on how to be a PRO!All Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com1tag:blogger.com,1999:blog-2495118451369378094.post-74150853888652781872011-04-13T11:34:00.000-04:002011-04-13T11:34:17.749-04:00Preseason Already!?<div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><span style="font-size: 12pt; line-height: 150%;"><span style="font-family: Calibri;"><span style="font-family: Times, "Times New Roman", serif;">Summer is just around the corner and it's time to start thinking about preseason. Many players seem to forget about preseason until a week or two before when they realize they should start running, but the serious and dedicated athletes understand the importance of getting ahead of the game. Conditioning for preseason should begin no later than the first of June in order to build up endurance and strength by the time fall rolls around. I have included a 3-week fitness sample which will get you started on the right track.</span> </span></span></div><div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">Week 1: </span></span></u></b></div><div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">25 minute run</span></b><span style="font-size: 12pt; line-height: 150%;"> (2 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Aim for 8:15 minute miles. Record time and distance</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Interval run</span></b><span style="font-size: 12pt; line-height: 150%;"> 25 minutes (2 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Walk, jog, sprint- use telephone poles as markers</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Weight Lifting</span></b><span style="font-size: 12pt; line-height: 150%;"> (3 times on alternative days)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Day 1: Chest, Shoulders & Triceps</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Day 2: Back & Biceps</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Day 3: Legs</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Speed Circuit</span></b><span style="font-size: 12pt; line-height: 150%;"> (1 time)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Alternative Starts: (1 time) <b style="mso-bidi-font-weight: normal;">Jog back- NO walking</b></span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>Falling starts ( 4x- 15 yards) ** focus on first 3 quick steps then lengthen stride</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>3 sprint w/ Left foot forward</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>3 sprints w/ Right foot forward</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>3 sprints w/ left knee on ground, right foot up</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>3 sprints w/ right knee on ground, left foot up</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>3 sprints: backwards run 10 yards, turn sprint forward 10 yards</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span>Ladder: (If don’t have one draw with chalk on the road)</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>1 foot each box (2x) **down and back = 1**</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>2 feet each box (2x)</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>In-In-Out-Out Shuffle (2x)</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>High Knees 2 feet each box facing forward (2x)</span></div><div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin: 0in 0in 10pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>High knees 2 feet each box facing sideways (2x each side)</span></div><div class="MsoNormalCxSpFirst" style="line-height: 150%;"><br />
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">Week 2: </span></span></u></b></div><div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">20 minute run</span></b><span style="font-size: 12pt; line-height: 150%;"> (2 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Aim for 9 minute mile</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Interval run 25 minutes</span></b><span style="font-size: 12pt; line-height: 150%;"> (2 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Walk, jog, sprint- use telephone poles as markers **Try to minimize walking**</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Weight Lift</span></b><span style="font-size: 12pt; line-height: 150%;"> (3 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Same format as week 1</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Figure 8’s</span></b><span style="font-size: 12pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>( 1 time)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Use full soccer field </span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Start at one corner sprint endline</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Jog Side line</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Sprint center line</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Jog Side Line</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Continue until back to start</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Complete 4 times</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Complete 2 in a row then rest 1 minute then do the last 2</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Speed Circuit</span></b></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">150 yard Shuttles (1 time)<span style="mso-tab-count: 3;"> </span></span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Measure 25 yards</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Down and back is 1: do 3 down and backs in a row</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Rest 1 minute</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Complete 4 times</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Dribble Weave</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Use shirts, shoes whatever you can find and randomly spread them around in a 15 yard area</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Dribble in area and work on moves, cutbacks ect every time you come to a shirt/shoe</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Work for 40 sec then rest 25 sec</span></span></div><div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin: 0in 0in 10pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Complete this series 6 times</span></span></div><div class="MsoNormal" style="line-height: 150%; margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">Week 3: </span></span></u></b></div><div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">30 minute run</span></b><span style="font-size: 12pt; line-height: 150%;"> (1 time)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Interval Run 25 minutes</span></b><span style="font-size: 12pt; line-height: 150%;"> (3 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Sprint – jog only</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Weight Lifting</span></b><span style="font-size: 12pt; line-height: 150%;"> (3 times)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Same format as week 1 & 2</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">150 & 300 yard shuttles</span></b><span style="font-size: 12pt; line-height: 150%;"> (1 time)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Do 3 sets of 150 yard shuttles (same format as week 2)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Do 2 300 yard shuttles (Do 1 rest 1 min, repeat.)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">With 300’s mark out 25 yards and complete 6 down and backs for 1 set</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 150%;">Plyos & Speed Circuit</span></b><span style="font-size: 12pt; line-height: 150%;"> (1 time)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Plyos:</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Use a 15 yard distance. One set is 15 yards, jog back to beginning.</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Knee-to-chest jumps (2x)</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">1 Legged hops (2x) both legs</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Squat Jumps </span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 2in; mso-add-space: auto; mso-list: l0 level4 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Symbol; font-size: 12pt; line-height: 150%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Knee-to-chest jumps but go into a full squat upon landing</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: 'Courier New'; font-size: 12pt; line-height: 150%; mso-fareast-font-family: 'Courier New';"><span style="mso-list: Ignore;">o<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Speed Work:</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>Push-up sprints:<span style="mso-spacerun: yes;"> </span><u></u></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span>10 yards- sprint down- back- down, then complete 5 push-ups<u></u></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin: 0in 0in 0pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><u>Repeat 3 times in a row.</u></span></div><div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin: 0in 0in 10pt 1.5in; mso-add-space: auto; mso-list: l0 level3 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7pt 'Times New Roman';"> </span></span></span><u>Do 4 sets.</u></span></div><div class="MsoNormalCxSpFirst" style="line-height: 150%;"><span style="font-size: 12pt; line-height: 150%;"></span><span style="font-size: 12pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">** Make sure to WARM-UP before doing any sprints and stretch**</span></span></div><div class="MsoNormalCxSpMiddle" style="line-height: 150%;"><span style="font-size: 12pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">** Also, be sure to do a COOL-DOWN after sprint work and stretch**</span></span></div><div class="MsoNormalCxSpLast" style="line-height: 150%;"><span style="font-size: 12pt; line-height: 150%;"><span style="font-family: Times, "Times New Roman", serif;">Warm-ups:</span></span></div><div class="MsoListParagraph" style="line-height: 150%; margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: 12pt; line-height: 150%; mso-bidi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-size: 12pt; line-height: 150%;">Easy jog, high knees, butt kicks, carioca, skips, power skips, backward jog, walking lunges, inch worm ect. </span></span></div>All Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com0tag:blogger.com,1999:blog-2495118451369378094.post-55134310146029206422011-02-11T12:28:00.001-05:002011-02-11T12:28:58.251-05:00New Concept... Food as Fuel<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="font-family: Times, "Times New Roman", serif;">We established last week that the type of food you eat can dramatically alter your performance on the field. So this week we want to go over what and when exactly should you eat in order to bring your game to the next level.<span style="mso-spacerun: yes;"> </span>Our new concept is to think of food as fuel. An athlete needs to do a quick checklist before determining what type of fuel will be best for them. The checklist includes: </span></div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.)<span style="font: 7pt 'Times New Roman';"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Intensity</b> (how hard will you be working? Light jog or sprint intervals?)</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.)<span style="font: 7pt 'Times New Roman';"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Duration</b> (how long will you be training? A 90-min match or a 30 min weight session?)</span></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.)<span style="font: 7pt 'Times New Roman';"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Athlete’s fitness status</b> (what is your current level of fitness? Superior or maybe you’re just starting)</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="font-family: Times, "Times New Roman", serif;">The world of nutrition is a complex one and we could write page after page explaining the phenomenon behind it, but we are going to break it down and just cover the most important aspects. The number one energy source that fuels exercise is…. CARBOHYDRATES. When your body is lacking carbs the length of your workout and the intensity at which you can go at dramatically decreases. Let’s get into the important facts about what to eat before a match…</span></div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.)<span style="font: 7pt 'Times New Roman';"> </span></span></span>Eat 3-4 hours before competition (this allows for proper digestion and builds up energy stores)</span></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.)<span style="font: 7pt 'Times New Roman';"> </span></span></span>The meal should contain 150-300g of carbohydrates (this will allow your body to fuel itself throughout the game)</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 0.25in;"><span style="font-family: Times, "Times New Roman", serif;">Examples:</span></div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Peanut butter and jelly sandwich on a bagel with a side of fruit.</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Turkey and cheese sandwich with side of fruit</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Pasta</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Chicken with vegetables and rice</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Oatmeal with fruit</span></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 10pt 0.5in; mso-list: l2 level1 lfo3; text-indent: -0.25in;"><span style="font-family: Times, "Times New Roman", serif;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font: 7pt 'Times New Roman';"> </span></span></span>Fruit juice, sports drink or water are good choices for beverages</span></div><div class="MsoNormalCxSpFirst" style="line-height: normal;"><span style="font-family: Times, "Times New Roman", serif;">As soon as the match is over you need to replenish you body immediately (within 1 hour). The post game meal helps to repair and maintain muscle tissue that has been broken down from exercise. Good choices are chocolate milk, whole wheat pasta, potatoes, and protein sources such as chicken or steak. </span></div><div class="MsoNormalCxSpMiddle" style="line-height: normal;"><br />
</div><div class="MsoNormalCxSpMiddle" style="line-height: normal;"><span style="font-family: Times, "Times New Roman", serif;">Now that we have gone over the basics of proper nutrition, you are on your way to fueling up and playing like a champ!</span> </div>All Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com0tag:blogger.com,1999:blog-2495118451369378094.post-5414001649503993242011-02-04T15:05:00.000-05:002011-02-04T15:05:16.920-05:00Food for Thought<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="font-family: Calibri;">For the average joe, nutrition may become important when they are trying to lose weight for health reasons or for that upcoming beach vacation, or maybe their doctor is harping on them for having high cholesterol. For an athlete, proper nutrition isn’t only important… it is imperative to performance. <span style="mso-spacerun: yes;"> </span>People tend to eat food that tastes good to them, but an athlete needs to tweak that thinking and view food as fuel. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="font-family: Calibri;">When it comes to young athletes they often have the mindset that since they are athletes they can eat whatever they want. <span style="mso-spacerun: yes;"> </span>If you eat a bag of Doritos and wash it down with a Mountain Dew ten minutes before you step on the field your chances of performing at your best is highly unlikely. I have heard protests from many athletes stating that they can eat whatever they want and they always play well. This may be true but what they may not understand is that by fueling their bodies in a more efficient way their typical “good game” can be transformed into an amazing game. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Now that we understand that we need to fuel our bodies better to improve our performance, where and how do we start? Tune in next week for the blog continuation and learn how and what to eat before and after matches and you will be on your way to dramatically improving your game! </span></div>All Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com0tag:blogger.com,1999:blog-2495118451369378094.post-52122854030206409922011-01-27T16:27:00.000-05:002011-01-27T16:27:44.909-05:00Fitness... the stepping stone to elite football<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">“Players have to react faster. Every movement, every action happens faster. Think faster, act faster, this is the football of the future.” (Valery Lobanovsky, 1996). <span style="mso-spacerun: yes;"> </span>We all know that the speed of play and the intensity of the game continues to increase. Athletes are training harder and with more precision than ever before and the demands of competing are getting higher. So what are the requirements of elite football??</span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Physical strength</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Understanding of the game</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Timing</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">-</span><span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Mental Strength</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Out of the 4 core requirements the easiest to manipulate and control is….Physical strength.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Every coach has their own philosophy on what conditioning works best. Not all positions require the same type of energy systems therefore you need to assess each athlete individually. <span style="mso-spacerun: yes;"> </span>If you were a marathon runner you wouldn’t train by running sprints alone each and everyday, would you? Let’s break down the positions… For striker’s and the backs more emphasize on anaerobic training such as short and long sprints are better utilized for training than constant 6 mile jogs. As for midfielders, more area is required to be covered so players should try to incorporate a combination of endurance training (longer runs 4-6 miles) and anaerobic training just like the strikers and defensive line. <span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Aside from running, all players regardless of positions would highly benefit from doing 2-day per week plyometric training and hitting the weight room 3-5 days per week. <span style="mso-spacerun: yes;"> </span>Being able to move quickly and hold other players off the ball will make a huge difference between playing time and bench time. </span></div>All Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com0tag:blogger.com,1999:blog-2495118451369378094.post-48906319233402162842011-01-10T13:53:00.000-05:002011-01-10T13:53:29.176-05:00The three s'sssNow the title may seem a little strange, however, let me explain.<br />
<br />
Here at All Pro the phrase/term three s'sss means something.<br />
<br />
1. Soccer<br />
2. Sea<br />
3. Sand<br />
<br />
Now close your eyes. Think of a country you have always wanted to travel to...Now imagine training like a pro, enjoying life like a pro, and experiencing a truly unique soccer culture.<br />
<br />
This thought/dream could actually come true. If you want to enjoy a truly great time with your soccer team, play in an international tournament, and see the sights of the world. What is stopping you?<br />
<br />
www.allprosoccer.comAll Pro Soccerhttp://www.blogger.com/profile/13946406755747790040noreply@blogger.com0