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Muscle Stimulation / Isometrics

Posted by Jeff Stiffer at Aug 17, 2007 5:00PM PDT ( 0 Comments )

Isometric / Muscle Stimulation

(Days 1; 3; 5; 8; 10; 12)

#1 THIGH FLEXORS: Face forward with the Band support behind you. Move forward a step to start some resistance on you target foot. Bend your knee up and move your foot forward so that your lower leg is straight up and down and toe is pointed forward. Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

#2 HAMSTRING MUSCLES: Lay down on your stomach. Place band around your foot and raise your foot slightly. Move your body up some to put some resistance on the band. Bend your knee so that it is almost straight up and down. Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

#3 THIGH EXTENSORS: Face toward the Band support with it in front of you. Move Backward a step to start some resistance on you target foot. Pull your foot backward keeping your leg straight and hold. Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

( Days 2; 4; 6; 9; 11; 13)

#4 ADDUCTOR MUSCLES: Stand Sideways with the target foot beside the band support. Take a step out to add some resistance to the band. Take your target foot and pull it across your other leg at about shoulder width. Keep you leg straight. (like doing a side step-over) Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

#5 ABDUCTOR MUSCLES: Stand Sideways with the target foot opposite of the band support. (if you are standing with you left side to the band support, you will pull out with the right) Take a step out to add some resistance to the band. Take your target foot and pull it towards the outside. Keep you leg straight. Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

#6 KICK FARTHER: Face forward with the Band support behind you. Move forward a step to start some resistance on you target foot. Take the target foot and pull it out with your inside of your foot facing forward. (as if you were making a pass with the inside of the foot) Keep you leg straight. Hold this position for 10-15 seconds. (rest for 15 seconds) and repeat with other foot. Repeat this procedure 3 times. (Make sure that you maintain a constant hold and pressure)

Some of the stretches require you keep your leg straight.

Make sure that you hold the stretch, and do not bounce back and forth.

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Welcome to the Lady Raiders Soccer Home Page

Posted by Jeff Stiffer at Jun 23, 2007 5:00PM PDT ( 0 Comments )
Click here to go to the Lady Raiders home page for all of the up to date news and information. Good Luck in the 2007 Season.image
Dribbling with a lot of space in front of you: When you receive the ball with a lot of space in front of you, your first touch would be a controlled touch into space, and then the next touch would be a big push into the space (with the instep) and then running after the ball. Then, if there is still a lot of space, continue to push the ball out in front of you until you get closer to opposing players at which point you will want to take another controlled touch to keep the ball closer to your body. Too often, players will kill the ball with their first touch and then take the next couple of touches close to their body. The problem with this is it gives the opposition too much time to close the space before they can get very far. Use the control touch to get the ball going in the proper direction and to get your momentum going that way as well. Then, exploding into that space with a hard touch (or touches) and the controlled touch when approaching opponents and you will find yourself using the space in front of you much better. Thanks and Have A Great Day. Coach Jeff.

I spent a lot of years with Logan as a coach, training and especially as friends.c
He tragically died in a auto accident in 2011. I keep this on my page for the remembrance of a great young man from a wonderful family, who will be forever missed by many!!!

Local soccer player is headed in the right direction.

Logan Manning, 12, of London has been selected to the Ohio South State Olympic
Development Soccer Team. Olympic Development Programs (ODP) aim to identify and advance the most
talented and passionate youth players through state, regional, and national team selection and
competition. Players must go through a rigorous 3 month tryout process, selections are based on the player’s technique, tactics, attitude, and athletic ability. The 18 man U12 ODP team will attend
regional camp to be held in Illinois in July. The team will compete against other elite teams from Illinois, Minnesota,
Missouri, Kentucky, Michigan and Kansas.
Logan has played soccer for his club team, Team Ohio FC Juventus, for the past 3 years. The team is a two-time State Cup Champion, ranked 1st in the state, 3rd in the region, and 11th in the nation by
nationalsoccerranking.com. The team is coached by Brian Parsons.
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Logan Manning is a local resident of London and plays for the the St Patricks School Team. He also plays for a very high caliber select team out of Dublin Ohio. Logan plays for the OFC JUVENTUS U13 competetive elite soccer team. They practice hard and they play hard. The end result is winning the Ohio State Cup for the 2nd time in a row. Great Job Logan and Team Juventus, and to Coach Brian.imageimage