News and Announcements
Please click the pre tryout link below
Location: 12432 S Meadow Spring Ln. (3650 W) Riverton UT. 84065
May 30th - June 1st 2017
Girls U9, U10, U11 Tues. May 30th 5:00-6:30PM
Girls U12, U13, U14 Wednesday May 31st 5:00-6:30PM
Girls U15, U16, U17, U18 Thursday June 1st 5:00-6:30PM
Tryout Fee: $10.00
Welcome to SLS!
Salt Lake Scorpions (SLS) was organized in 2001 with the idea of providing a more unique and personalized soccer experience for players and parents.
The goal of SLS is to provide a highly organized Competitive Soccer program overseen by professional, licensed coaches. SLS is committed to helping each player achieve the skills and confidence to reach their full potential.
SLS is pleased to offer Premier and Select teams to players within the SLS program:
1-SLS Premier-A Highly committed and competitive team that has as its goal to compete at the highest levels of soccer in and out of the state, premier and or high level tournaments and compete to win the annual state cup tournament. Playing on an SLS Premier team will require greater commitment, dedication and players will be held to a very strict and standard. Players desiring to play on an SLS Premier team will be selected first on their desire and willingness to commit to a premier level and Secondly on their ability to play and compete at the premier level.
2-SLS Select-designed for those players who desire to play competitive soccer without having as the ultimate goal to play at the highest levels. Select level teams will be designed to be more flexible and accommodating to players who may have other interests and or commitments. Select level teams will be selected based on a players desire to play competitive soccer. Competition commitment will still be required when playing on a Select competitive team. Coaches may be more flexible to a player's occasional miss.
Tryouts
Our tryout format is second to none. Tryouts can often be stressful and players often feel that they were lost in the crowd or were not able to perform or show what they can do. Players may often feel coaches are showing favoritism to former players. New players or recreation players often feel inadequate when entering the competition program. Our tryout process has eliminated these issues.
The tryout process is simply to help us determine the best place for your player.
Our goal is to develop new players and help good players become better! With the developmental pass players may have the opportunity to play back and forth on various teams within our organization.
Tryouts will be as follows:
There will be four stations, groups will stay in a station for 15 min. and then will rotate to the next station. Players will be graded as follows
1= Undeveloped in a particular area
2= Some development in a particular area
3= Very developed in a particular area
Players will be tested in the following areas
Station #1Agility-Players will be able to demonstrate their coordination, speed, strength and endurance.
Station #2 Ball Handling-Players will be able to demonstrate their individual ball handling abilities
Station #3Shooting Drills-Players will be able to demonstrate their shooting on goal ability, corner kicks, chips and so forth.
Station #4Small Sided Games-Players will be able to demonstrate how they perform in a game situation.
New potential coaches- If you are interested in coaching or bringing your team from another club or the recreation program Please call 801-784-1091 or email slssoccer@gmail.com
2009-2010
SLSPARENT
ORIENTATION
SALT LAKE SCORPIONS 2008-2009 YEARLY SCHEDULE
Fall 2008
Option #1 for Aug2008 _____
Week 1: Monday Aug. 4 –Saturday Aug. 9: Two-a-days
AM Running at Sugar HousePark (1 hour) Afternoontraining (1.5 Hours)
Sat. the 9th Mini 4v4Tournament/Raging Waters BBQ
Week #2 Wed. Aug. 13 – Sat.Aug. 16 USAor Striker Tournament
Week 3-4 Aug. 18-30 Falltraining 3 days/week 1.5 hours
Fall Season will beginsometime during these two weeks
Options #2 for Aug.2008____
Week 1: Monday Aug. 11 – Saturday Aug. 16:Two-a-days
AM Running at Sugar HousePark (1 hour) Afternoontraining (1.5 Hours)
Sat. the 16th Mini 4v4 Tournament/Raging Waters BBQ
Week 2-3 Aug. 18-30 Falltraining 3 days/week 1.5 hours
Fall Season will beginsometime during these two weeks
Week #3 Wed. Aug. 28 – Sept.1 Mayors Cup
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Fall Season: End of Aug.-Oct.
Players should plan on twopractices and two games a week.
Games and practices could beany day of the week Mon-Sat
Game times 6:00 PM
Practices times between4:00-8:30 PM
4:00-5:30___ 5:30-7:00___7:00-8:30___ or 5:00-6:30____6:30-8:00___
Please select which timeslots may work best for you
October 1-11 PresidentsCup Tournament
Winter 2008
Options #1____
Nov. 10-22 Prep Training forthe Las Vegas Turkey Shoot
Nov. 28-30 LasVegas TurkeyShoot
Winter Break: December 1 –Feb 2
Feb. 2-11 Training for IceBreaker Soccer Tournament-Players should plan on daily training for 9 dayswhich will include outdoor running and some early morning indoor trainingsessions.
Feb. 14-16 Ice BreakerSoccer Tournament (St. George)
Break Feb 17- March 8
Option #2____
Nov. 1- Feb 2 Possible oneday a week winter training and or 1-2 sessions of indoor league play with orwithout winter training
Feb. 2-11 Training for IceBreaker Soccer Tournament-Players should plan on daily training for 9 dayswhich will include outdoor running and some early morning indoor trainingsessions.
Feb. 14-16 Ice BreakerSoccer Tournament (St. George)
Break Feb 17- March 8
Option #3____
Nov. 1- Feb 2 Winter Break
Feb. 2-11 Training for IceBreaker Soccer Tournament-Players should plan on daily training for 9 dayswhich will include outdoor running and some early morning indoor trainingsessions.
Feb. 14-16 Ice BreakerSoccer Tournament (St. George)
Break Feb 17- March 8
Spring 2008
March 9-14 PM Running at Sugar HousePark
March 16-31 Training threedays a week tenative Tues, Thurs, Sat.
Games and practices could beany day of the week Mon-Sat
Game times 6:00 PM
Practices times between4:00-8:30 PM
Spring season will mostlikely begin the last week of March or the first week of April.
March 30-May 9 Spring Seasonplay 2 practice and 2 games per week
May 11-25 State Cup
All of the Scorpions teamswill be participating in the 2009 Utah State Cup. Please be prepared forintense training during the weeks prior to this tournament. Winners of StateCup will travel to Far West Regionals in June and any Scorpion teams that havewon the state cup tournament will be expected to continue intense training intothe middle of June.
Please consider the followingholidays that fall during our soccer season/commitment. Please carefully plantrips and avoid extended stays that will conflict.
-Halloween
-Labor Day
-Memorial Day
-Spring Break (keep in mind this is different depending on your school andtherefore will very likely have a conflict).
-Easter
-Mothers Day
-Presidents Day
Commitment/AttendancePolicy: Please understand that this is a Competitive Soccer Club and the success of the programs demands a highlevel of commitment. It is the policy of the Salt Lake Scorpions Club thatplayers attend every practice, game, tournament and team activity for theduration unless the coaches have stipulated that it is optional. SLS does notdifferentiate the importance of games over practices and therefore both areequally important.
SLS Soccer Commitment From: June 1, 2008 – May 31, 2009
All Players, Parents, Step Parents, Nannies/Babysitters,Grandparents and or anyone else who may affect a players ability to keep theirsoccer commitment should read, understand, the SLS Soccer commitment
Required: On Season-Seven months,this is not optional
Approximately 3 hours of practice and 2-4 hours of game time per week;please plan trips and other activities very carefully during these months.
-Fall: August, September and October.
-Winter: February
-Spring: March, April, and May
Not Required Off Season- Five months,this is optional
Approximately 1-2 hours of practice, 1 hour of games; taking trips, musiclessons, other sports, plays and any other activity are great during thesemonths.
-Summer: June and July (No SoccerCommitment, exception June 2009 Region tournament if team has won state cup)
-Winter: November, December, January (NoSoccer Commitment)
Becausesoccer is at times unpredictable it is impossible to specify exactly which daysand times within these months. Please Do not complicate your life by overextending yourself with other high level activities that are inflexible duringthe required months you have committed to play on an SLS Soccer team. This willonly frustrate you, your family, your team and your coach.
Several factors play a role:
1-SLS is dependant on UYSA who put schedules out usually less than a week priorto your first game.
2-As SLS teams move from division to division game days and times will changefrom season to season.
3-SLS shares the GraniteSchool district and cityfields with several other teams and sports therefore practice/game days mayvary from week to week or season to season.
4-Games and or practices may be cancelled due to weather, tournaments or someother reason and will need to be made up. These make-ups will be dependant onteam/field availability and may be rescheduled for any day and or time of theweek excluding Sunday.
5-Regular season games extend out of Salt Lake Cityto Tooele, Provo, Heber, Ogden,Logan and willrequire additional drive time.
Coaches’ trainers and administrators arrangetheir family, work and life schedules to meet and accommodate their soccercommitments. In doing so it is not the intent to imply that players should nothave the opportunity to participate in family activities/trips, holidays, othersports, music, dance, arts/plays, religious activities and so forth. It doesmean for the 2008-2009 required commitment as stated that you will be willingto rearrange any activity that may conflict with your soccer commitment.
It is not acceptable for players to missSoccer Practices, Games or Activities during the following months Aug., Sept.,Oct., Feb., March, April, May)
1-Birthday Parties (anyone’s)
2-Plays (do not commit to be in plays you are not willing to miss practices orperformances should there be a soccer conflict)
3-Music Lessons (There are 5 months with absolutely no conflict, considerfinding a flexible teacher for the 7 months there may be a conflict)
4-Music Performances (For this one year commitment you may simply need to takeprivate lessons. Before signing up for in-school music ask the teacher if youare able to miss the spring concert without a penalty on your grade, if youhappen to have a conflict)
5-Parents teacher conferences (this is a parent- teacher session, players mustattend their practices and games)
6-Poor Grades (parents should never use missing soccer practices or games as apunishment once they have committed to an SLS team, this is a poor lesson inand of itself. Consider not allowing participation the following year asmotivation, but either way physical fitness, a healthy body and the socialatmosphere soccer provides are very important.)
7-Parents choice (Parents diverting responsibility from player to themselvesfor not keeping soccer commitments does not justify or relinquish the player’sresponsibility and will not be accepted).
8-Other Sports: Participation in other sports is encouraged during the 5 monthoff season.
High School Team: SLS Players on highschool teams. This will be considered the SLS players primary team and playerswill not participate with the SLS program until the high school season hasended.
Jr. High Teams: Junior High teamsalmost never pose a conflict unless a competitive game is scheduled out of the Salt LakeValley. In thesesituations the player must inform their junior high coach that they may need toleave early. If the Junior High coach will not permit you to leave early thenyou may need to reconsider playing on that team.
9-Weekday Religious activities and Scouts-SLS will not require any players toplay on Sunday; however players may not miss soccer games or practices due tothese activities. Often there is not a conflict because these activities areheld later in the evenings and or SLS may offer a make-up practices session
10-Family trips-It is important that families review the soccer seasons andplan their trips to allow their player keep/attend their soccer commitment.
11-Player injury/illness- generally speaking players are not permitted to missdue to illness, meaning if they are injured or ill they may not be able toparticipate but will still be required to attend games and practices todemonstrate commitment, show support and receive instruction. Players that aretoo ill to attend should have their parents fill out an SLS absentee formlocated on the SLS web site www.saltlakescorpions.com requesting permission to miss.
SLSrecognizes that there are times when players cannot keep their commitment suchreasons may include:
1-Serious illness, accident or injury
2-Death in the family or funeral of close loved one
3-Immediate family wedding
4-Baptism or other once in a life-time personal or immediate family religiousevent
5-Special request
PlayerAbsentee Request
SLS is implementing a new policy thatrequires any player that misses or desires to miss a practice, game, requiredtournament or team activity for any reason to fill out an SLS absentee requestform at least two weeks prior to the event. Exceptions would be for unforeseendeaths, accidents and illness which forms should then be filled out within oneweek after the event so SLS may document the player’s excused absence. Playerabsentee requests maybe filled out for any reason. Permission to miss may ormay not be granted depending on reason for request.
The following procedures will be implemented for players who do not fill out anabsentee request, arbitrarily miss or are denied permission to miss.
1-First miss: Verbal acknowledgement andwarning
2-Second miss: Player must write a one page report double spaced on theimportance of keeping commitments, attending practices and games,. Reports mustbe written within the time assigned by the coach or trainer.
3-Third miss: player must watch a full 90 min. professional soccer game(provided by SLS) and document A-Teams playing, B-Goals scored, min and bywhom, C-provided commentary on game. This must be completed by the time assignedby the coach or trainer.
4-Fourth miss: Player is placed on probation. Player will not be permitted toplay for one week or two games, however player will be required to attend allpractices and games while on probation.
5- Fifth miss: or unresolved issues from 1-4 -Player is placed on probationuntil the issue is resolved. Before a player is taken off of probation, playeralong with all parents and or guardians will need to meet with at least two SLScoaches to resolve any issues, If issues cannot be resolved player will remainon probations until the year commitment has been completed.
Cancellationsof Practices and Games:
Games are almost never cancelled; if they arethey must be called at the field by the referee so as to avoid a forfeit. Practiceswill only be cancelled if there is risk to players such as lightning or theconditions are so poor that it is impossible to play or the field may bedamaged. Practices will be called 2-4 hours prior to practice and will notresume if called even if the weather clears up. Notification will be on the SLSweb site, computer generated phone call and voice mail 801-232-1111.
Role will be taken at each practice and Game.
Conditions for players who arrive late or leave early will be as follows:
1-Verbal Warnings
2-Player will be required to write a one page report double spaced on theimportance of arriving on time to games and practices
3-Player will be placed on probation and will have to sit out of the next game.
4-Player will be placed on probation until the issue is resolved. To resolvethe issue player, parents and at least two SLS coaches must have a formalmeeting to discuss the issue.
5-If the issue cannot be resolved player will remain on probation until theissue is resolved or the year commitment to the SLS team has concluded.
SLS has a comprehensive web site that allowsfor quick and easy access to all information relating to the SLS teams. Oursystem also has a computer generated system that allows all players to becalled at one time for urgent or updated information. In order for this systemto be effective we must have current and accurate information. Please provideus with all numbers you wish to have called and at least one very reliablee-mail address that we can use to communicate SLS information to you.
Thank You!
Parent Name___________________ PlayerName___________________
Primary Number____-_____-_____ H___C___W___
Secondary Number___-_____-_____H___C___W___
Player Number ___-_____-_____C___
Please print very clearly
Primary e-mail_________________________@_____________.______
Secondary e-mail_______________________@_____________.______
Ice Breaker Tournament
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The Ice Breaker is the Scorpion Hosted Tournament of the year. Attendance, participation and fees are considered mandatory. All team members are considered as traveling and lodging with the team. If a player wants to travel or stay with their family instead of the team, the player still needs to pay the team fee as we factor in paying for the coaches and team mom's as an entire group. |
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We need 9 volunteers to drive as team vehicles. We are looking for drivers with cars that can hold 6 people including the driver. You will be reimbursed $120 for the gas for travel up and back based on $4.50/gallon. ***if gas prices are significantly higher/lower we will change the fee accordingly. |
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We need volunteers to become Ice Breaker committee members willing to help plan, prepare, and participate in the Ice Breaker Tournament Fund raisers in St. George. Money raised will be used to buy some team equipment and also the opportunity for individuals to earn money towards next year's fees! Be thinking!!!! |
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Mark Your Calendar---Ice Breaker Committee meetings scheduled for Tues Oct 21st, Tues Dec 2nd and Monday Feb 2nd all @ 7pm We'll brainstorm ideas/plan/prepare/etc... for the fund raising sales at the Ice Breaker. Location to be announced.
SLS Fees/Coaching Fees Monthly coaching fees will be collected and distributed by Geri Elliott 277-8588
The monthly fee will be $45 per month for the following months: Aug. Sept. Oct. Feb. March, April and May. Players choosing to train or play during the winter months Nov. Dec. Jan. or play in an indoor sessions with a coach will pay a $25 monthly coaching fee.
Fall Training fees of $135 will be due by July 1, 2008 Winter training fees of $45 (Feb only) or $120 (Nov. Dec. Jan.) due Oct. 1 Spring Training Fees of $135 will be due by Feb. 1 If you choose to pay monthly the fee will be $55 per month $15.00 will be added to payments made after the due date
USA Cup or Mayors Cup Tournament $50 due July 1, 2008 Ice Breaker Tournament $65.00 due Nov. 1, 2008 State Cup Tournament $75.00 due Feb 1, 2009 Indoor Session $50-60 due Oct 1, 2009
All payments can be made with a credit card or check 2008 Summer Camp/Summer personal training Tino and Brennan are offering a 6 day Summer Camp
Date: Monday June 9 – Saturday June 14 (This date may be flexible and will be determined at the parent orientation). Location: Cottonwood Complex 4400 South 1300 East Time: 6:00-8:00 PM Cost: $100 Must have a minimum of 6 players attend camp
For anyone interested they are also offer personal training of 1.5 hours each throughout the summer Dates and times will be arranged on a one on one basis Cost: -Single training Session $50 each session -6 training sessions over the summer $270 ($45/session you save $30) -10 or more over the summer $400 ($40/session you save $100)
Brennan 858-531-7478 Tino 562-388-5550 |
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SLS IS NOW THE NEW HOST OF THE ICE BREAKER SOCCER TOURNAMENT
Dear Parents
It is very important that you act quickly on the information I have listed below. It is also important that you fill in the questionnaire below as well. I have 90 rooms reserved at the Comfort Suites $107.99 plus tax http://www.stgeorgecomfortsuites.com/ and 30 reserved at the Holiday Inn $134.00 plus tax http://www.histgeorgeutah.com/accom.html . Out of the 90 I am reserving 25 team rooms and 25 for the referees, that should leave 40 for any families wanting to stay at the Comfort Suites with us. As you call in please use the Ice Breaker and my name to have access to our block. Please understand that in addition to the Ice Breaker which everyone in the state thought was cancelled, and are now trying to book rooms, there is also a baseball tournament and home show. This is the second busiest weekend of the year in St. George. The hotels are making me commit, or drop the reservation by the 15 of January. With the word that we are hosting the tournament and the number of calls/e-mails I'm getting, the city will be completely booked very soon. I don't want any of our families to be stuck without a place to stay so please take care of this as soon as possible.
All of you should have received a letter with details about the tournament, I will continue to update this link with more information. Please also see www.icebreakersoccer.com
Winter Practice/Indoor Soccer
Welcome to SLS Winter 2007-2008
During the winter months many players and teams choose to break for the winter. Because of this many players who would like to keep playing often find themselves without a trainer, coach, team or training faciltiy.
Due to frequent request to train with our organizaation, SLS is now offering training and games to any player of any organization (and even those who do not belong to an organized soccer league) for the winter months of Nov. 30 - March 3. This is about 1 hour a week of high level training that is taught in such a way so as to accommodate everyone, from high level of playing to the beginning player. Our goal is simply to help youth players of any gender and age progress in their skills and love for the game as well as help them be the best they can regardless of who or where they play. Player should wear soccer shorts, red or white t, flat tennis shoes or indoor soccer shoes along with shin guards and socks to every practice.
Choose From:
Session #1 Nov. 30 - Jan. 6 (6 week training session) $60.00
Session #2 Jan 12 - March 3 (6 week training session) $60.00
Sign up for the full winter and save $20 Full winter Nov. 30 - March 3 (12 week training session) $100.00
Dec. 28 - 31 4v4 Christmas Cup Indoor Tournament $25.00
Feb. 15 -18 4v4 Presidents Cup Tournament $25.00
The majority of the training will be at the University of Utah Hyper West Building and at the Murray Indoor facility. Training is currently on Friday evenings from 5-10 pm or Saturday mornings from 6-7 am. The registration form will allow you to choose your preferred times.
Please see the main page calendar as it will contain all practice days, times as well as detailed instructions/maps of the training facilities.
At the bottom of this page below the map you will find a word document link that will allow you to register for the winter indoor session (or you can click on "handouts" on the links to your left). Please down load this document. Payments may be paid on-line using a credit card. Please go back to the main page of this site and click on "register for our events" Once in please click on "guest". If you prefer to pay by check please see below (or on registration form) for mailing address.
Because a great deal of planning, work and reserving of facilities refunds will not be given should a player choose not to participate once registration has been received, and money has been paid.
Please e-mail registration form to: letsplaysoccer@msn.com or mail form along with payment to:P.O. Box 17735 Holladay, Utah 84117 Attention SLS, If paying online by credit card please include a copy of your receipt with your registration form. Questions please call 801-232-1111
Soccer strength and conditioning news letters by Taylor Tollison
Training the Core
By Taylor Tollison
www.elitesoccerconditioning.com
elitesoccerconditioning@gmail.com
At the very heart of becoming a great athlete is not only having a strong and powerful core, but one that will reduce injury. Most every strength and conditioning program should have at least two goals: 1) improve performance 2) reduce injury.
Comprehensive is the key word when designing a solid program. No longer is it sufficient to just do crunches or sit ups. Current core training programs focus on training the hip, lumbar and pelvis region.
Why is training the core important?
The core is where all movement begins. (1)
¡§A weak core is a fundamental problem inherent to inefficient movement that leads to predictable patterns of injury.¡¨(1)
If our arms and legs are strong but our core is weak there will not be enough force created to produce efficient movements. (1)
If you have good core strength and you take a step the energy will pass evenly through your foot, calf and hip-right up the core and through the roof of your head. (2)
If you have bad core strength, specifically hip instability, the energy will leak out at the hip, then the body must compensate, thus leading to injury.
By strengthening the core one becomes more able to better utilize the muscles of the extremity like the legs and arms. (3)
What is the core?
The core is where the body¡¦s center of gravity is. (1) Many people think of the core consisting solely of the muscles of the stomach. In actuality the core consists of the parts in the lumbo region, pelvic region and hip region. Here are some of the muscles that are part of each region.
Lumbar Spine Muscles
a. Erector spinae
b. Quadratus lumborum
c. Transversospinalis Group
d. Latissimus Dorsi
Key Abdominal Muscles
e. Rectus Abdominus
f. External Oblique
g. Internal Oblique
h. Transverse Abdominus
Key Hip Muscles
i. Gluteus Maximus
j. Gluteus Medius
k. Psoas
It is the integrated function of the above muscle groups that stabilize the entire body. (1)
How should we train the core?
Traditional methods of core training have included isolated absolute strength training in isolated muscles, utilizing single planes of motion. (1) ¡§However, all functional activities occur in multiple planes of motion and require deceleration, dynamic stabilization and acceleration. (1) Therefore it is vitally important to have our athletes do more than just stomach crunches or back extensions. The athlete, parent, coach or trainer needs to understand that to effectively train the core you need to train force reduction, stabilization and force production.(1) Below is an example given of how to build your core program.
Power
Strength
Stabilization
Stabilization exercises-
Drawing-in maneuver
Push up freeze position on elbows
side iso-obliques
bridging
Floor superman
Floor cobra
Quadruped Opposite arms opposite legs
Tube walking
Strength exercises-
Ball crunch
side sit-up
Russian twist
reverse crunch
reverse crunch with rotation
Knee up
knee ups with rotation
Prone cobra
ball hamstring curl
ball opp. arm opp. Leg
back extension
cable chops and rotations and lifts
Med ball figure 8 pattern
triangle pattern
Reverse hyperextensions
Power exercises-
Med ball throw and catch
Med ball chest pass
Med ball rotation chest pass
Med ball Oblique throw and side oblique throw
Med ball soccer throw
Pullover throw and back extension throw. (1)
Pictures and descriptions of all the exercises will be put on the website over time. So check back often.
Here is an example of how to arrange your sets, reps and number of days training per week. Every athlete is different. Some can handle the load below and others need to start out easier. As a rule; start low and work your way up from there. You likelihood of getting injured is far greater if you start with too much work too soon.
Stabilization training Phase-1- 2-4 exercises from the stabilization group done 1-3 sets for 12-20 reps or 1-3 sets for 15-20 seconds, 3-5 days a week. Some of the exercises are held for time rather than doing a rep not based on time. Start easy and work your way up by adding sets and reps or sets and time. Progression is the key. No hurry in progressing. Core work should be a lifetime venture.
Stabilization training Phase 2- 1-2 stabilization exercises, 2-3 sets for 12-20 reps or 2-3 sets for 20-30 seconds 3-5 days a week and 2 strength exercises, 2-3 sets for 8-12 reps, 2-3 days a week. Some of the exercises are held for time rather than doing a rep not based on time. Start easy and work your way up by adding sets and reps or sets and time. Progression is the key. No hurry in progressing. Core work should be a lifetime venture.
Strength training- 2-4 exercises from the strength group, done 2-3 sets for 6-15 reps, 2-4 days a week. (1)
Power training 1- 1-2 exercises from the power group and 1-2 in the strength group. 3-4 sets x 5-10 reps 2-3 days a week.
Power training 2- 3-5 power exercises, 3-5 sets for 3-5 reps, (rest longer during the power phase, 3-5 min) 2 sessions a week. (1)
Never forget to include the core into your training regimen. One way to hammer home the importance of the core training program is to put it toward the beginning of our training program. If you utilize a progressive program tailored to your athletes, injuries can be reduced and performance can increase.
I appreciate any feedback on the articles written. Please let me know how you liked or disliked the article.
(1) NASM OPT for the Performance Enhancement Specialist
(2) Verstegen, Mark. (2004) Core Performance
(3) Hedrick, Allen Coaches guide to training the Core/trunk Part 1, Performance Soccer Conditioning. Vol. 6 Num 7 page 10-11.
Restoration and Regeneration for Optimal Performance
By Taylor Tollison
Functional Soccer Training
FunctionalSoccerTraining@gmail.com
Rest, recovery and regeneration are vital to the optimal performance of your soccer team. Restoration is the act of restoring something or someone to a satisfactory state. In sports this means that the body must recover from the mental and physical exertion of the activity to the point where the athlete trains at optimal levels. Here is a graph depicting effective restoration:
(4)
(1) 100% capacity
(3)
(2)
(1) The athlete in this example starts out his or her training or game at 100%.
(2) After training the performance line drops below the 100% level.
During rest (3) and recovery this athlete was able to increase
beyond his or her previous capacity levels (4). Your goal for optimal
restoration is to restore performance capacity to either the 100% line or
above.
This graph depicts what happens when players don’t effectively recover after multiple exercise bouts:
(1) 100% capacity
(2)
(3)
(1) The athlete in this example also starts at 100%. (2) After training
performance drops. After multiple days of high activity without
enough sleep, rest or recovery his or her performance drops and is in
danger of injury. (3)
During sport many things happen in the body that can cause reduced performance. Lactic acid production and reduced glycogen levels are two of the most well known factors that contribute to fatigue. It is because of by products like lactic acid, hydrogen ions and glycogen depletion that we must restore and regenerate our body to optimal levels prior to the next competition.
It is important to remember that when we work hard we must rest hard. It is during rest that our bodies grow, not during work.
Intense Work + Intense work=Failure and injury
Work + Rest and Restoration=Success and growth
When athletes work without proper rest they are setting themselves up for failure and injury. Tudor Bompa said improper recovery can lead to fatigue. Fatigue will cause a lack of coordination and concentration, which can cause poor movement quality and thus injury. He further said proper recovery accelerates regeneration, decreases fatigue and enhances adaptations to exercise. The desired goal of sports training programs is adaptation to exercise and lowered risk of injury.
During tournament situations especially where athletes play 3-4 games in a weekend, proper recovery techniques reign supreme. Follow the six guidelines below for ideas on how to speed recovery in tournament and regular scheduled game situations.
1. Food and Hydration-
a. One source said that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match. Next be sure to replenish carbohydrate stores with a carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is more effective than a traditional 6% carbohydrate only sports drink. (1)
b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. This shows that having enough of the right fuels in the body for competition play a big part in how the game is played.
2. Post game regenerative run-
a. The post game regenerative run can be used immediately after a game or the day after the game. If you have a game later in the day, it is especially important to immediately follow the game up with a good easy regenerative jog. If you don’t play for a couple of days then perform the run the day after the game. This will help clear negative by products built up during the game.
3. Stretching-
a. Always stretch after training or games. This will decrease the soreness that sometimes appears after training. Perform nice easy static stretching focusing primarily on the lower extremities.
4. Self Massage-
a. Massage is widely known as an effective tool for recovery. The problem is many teams don’t have the budget for a massage therapist. To overcome this, use a foam roller or a slightly flat soccer ball. Roll specific muscles over the foam roller or soccer ball for effectiveness. Your focus should be on the lower extremities. Self Massage is used to increase blood flow, relax the nerves and loosen muscle. Important Note: Self massage can be uncomfortable but even a professional massage has uncomfortable moments.
5. Hot Cold contrast baths-
a. The hot-cold contrast baths can also advance recovery. To perform Hot-cold contrast baths simply sit in hot water for about 2 minutes 30 seconds then about 45 seconds in the cold water. Repeat this a few times for maximum benefits.
6. Sleep-
a. Athletes must sleep to recover. If they don’t get enough sleep their physical performance will be impaired.
Even though rest and recovery is not a glamour topic like speed and agility, it lays the foundation for planning all your training. One of the biggest mistakes you can make as a coach or parent is to think that the harder and more frequent my athlete exercises the better athlete they will be. Proper rest and recovery between intense games and conditioning is key to growing and preventing injury.
1. Williams, Michael. "Effects of Recovery Beverages on Glycogen Restoration and Endurance Exercise Performance." The Journal of Strength and Conditioning Research 11, no. 1 12-19
Weight Loss for Soccer Players
By Taylor Tollison
functionalsoccertraining@gmail.com
www.elitesoccerconditioning.com
It is important to approach this topic with an open mind. Most soccer athletes are lean but how you approach that small percentage of overweight players can have a big impact on their development. Before you stop reading because you feel this doesn’t apply, ask yourself this question, would I recommend that overweight soccer players exercise 20+ minutes continuously to lose the weight? If that is your recommendation please keep reading. You very well could be affecting that soccer player in a couple of ways: 1. increased likelihood of injury 2. decreased performance.
Misconceptions about weight loss and soccer training throughout the years tend to exacerbate the situation. Traditional weight loss programs tell us that to lose weight you must get on the exercise bike, run or do the elliptical machine for 20+ minutes a day at least 3 times a week.
Through further analysis I hope that you will see why it is not recommended to lose weight via long drawn out sessions.
Performance could decrease
In the world of athletics few things matter more than running fast, cutting quickly and jumping high. Every day we hear of athletes that have 40 inch vertical leaps or can run the 40 yard dash in 4.3 sec. These are world class numbers that require both good genetics and the proper exercise regimen. Athletes that have such great numbers could literally have excelled at almost any speed sport with the proper practice growing up.
How can running 20 minutes continuously day after day affect the overweight soccer player’s athleticism? Numerous studies and countless hours of experience by many have shown that continuous stead state exercise negatively affects power. Power provides the boosters to run fast and jump high which are driven by fast twitch fibers. Simply put, the more fast twitch fibers you have, the faster you will run.
By doing long drawn out runs you start to not only train your slow twitch fibers but also convert the properties of fast twitch fibers to slow. This makes you a slower athlete.
Increased likely hood of injury
The body is exposed to up to seven times its body weight on every step while running. Exposing the body to repeated poundings when it is not able can eventually cause overuse injuries.
This is especially important to overweight athletes. Exposing a 180 pound athlete who is only adapted to handle 150 pounds to repeated trauma causes a huge weight bearing deficit for each step taken. If each step during a run causes seven times the bodies weight in pounding, that is 210 pounds more, in this example, than the body is used to on each step. That is the equivalent of almost one grown person riding on that athletes back during a 20 minute run. Over time how do you think this athlete will fair?
How to arrange a proper weight loss program for overweight soccer players
This is based on a player being untrained and with no injuries. You should start the initial stages on a bike or elliptical machine to decrease weight bearing. Continuous exercise in the initial stages is only for the body to adapt to the harder exercise to come. If the athlete progresses well enough and decreases a significant amount of weight, have them start running in the later stages of this plan. Start this athlete at the intro level then move them to novice and so on. This is only an example. I recommend you consult with a trainer in your area and a doctor before moving forward.
Intro level
Start out with longer steady runs to get the body adjusted to exercise. Keep the pace easy.
Week 1: 15 minutes continuous.
Week 2: 20 minutes continuous.
Week 3: 20 minutes continuous but pick up the pace a little so the athlete is now exercising at a higher intensity.
Novice
Here is where you are going to really pick up the pace. The athlete in this stage should be breathing hard.
Week 4: 3 minutes for 2 reps.
Week 5: 3 minutes for 3 reps.
Week 6: 4 minutes for 3 reps.
Week 7: 4 minutes for 4 reps.
The athlete should rest the same amount of time between reps as the exercise lasts. If the rep lasts 3 minutes then rest 3 minutes till you do the next 3 minute rep.
Intermediate
This level is very hard, close to maximum, but not quite.
Week 8: 30 seconds 3 times. Do this for 2 sets. That is a total of 6 reps.
Week 9: You will you will rest the athlete by cutting a few reps. 30 seconds 4 times.
Week 10: 45 seconds 3 times for 2 sets.
The athlete should rest two times the duration of the exercise and 3 minutes between sets. If the exercise lasts 30 seconds rest 1:00 min.
Advanced
This level is done at 100% intensity. You will rest 5 times the duration of the exercise between reps and about 3 minutes between sets.
Week 11: 15 seconds, 2 sets of 5 reps.
Week 12: 15 seconds, 2 sets of 6 reps.
Creating the best athletes as possible is important to the success of your soccer team. But implementing the correct exercise program for those athletes that need to drop some weight is key to their success. It does no good to get an athlete to lose weight by doing long continuous runs if they are injured all the time. Remember one of the primary goals of strength and conditioning is injury prevention.
