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October 2011
Health Strength
Conditioning Movie
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STRENGTH = INJURY PREVENTION
There is much debate regarding strength
training for young soccer players.
According to the LA84 Foundation Soccer Coaching
Manual ....
“Strength training for Soccer typically has two purposes: one,
improving the overall strength of the athlete and two,
developing muscle balance
and preventing injury.”
The overriding
reason Heritage Soccer Club developed the Health Strength and
Conditioning (HSC) Program was indeed created to help
prevent injury.
In addition, muscle balance is arguably the single most important attribute in
preventing knee injuries (i.e. balance between quads, hamstrings
and gluts). It is
not a coincidence that the LA84 Foundation Soccer Coaching
Manual, created with funds from the 1984 Los Angeles Olympic
games, included this sentence.
Our HSC Program incorporates exercises from such programs as
Santa Monica Sports Medicine PEP
Program,
FIFA 11+ Warm-up Program,
and from the trainers at
Crossfit Sweatshop.
It is TOP NOTCH!
In addition to Heritage coaches implementing the HSC Program in
practice, Heritage offers
free HSC training to its members on Fridays at Tesoro fields, at
5 pm and 6 pm.
Click on the movie link above to see the HSC Program in
real life and the reason we offer the program
May 2011
HSC STANDARD WARM-UP (AND WODS)
Heritage Nighthawk ladies working on their backsquats at
CrossFit Sweat Shop. Click on picture for more info regarding
the benefits of doing squats.
During the last couple weeks, I have been visiting Heritage
practices and training our teams in Heritage’s new Standard
Warm-up (for PDF,
click here).
The warm-up incorporates dynamic exercises and stretches
along with functional strength work designed to warm-up the body
and strengthen our players to help prevent injuries.
During our sessions, I have been stressing the importance of
incorporating strength work during practices.
If asked, the players should be able to answer the
following question:
“What is the most
important exercise you can do to help prevent knee injuries”
Answer:
Squats
If asked WHY, they
should be able to answer:
“Performing
squats (either body weight, or over time, with weights) will
help even out the strength imbalance between the “quads”,
hamstrings and “gluts” and help prevent knee injuries.”
Ok, maybe they won’t answer in those exact words, but I think
you get the point.
What is a WOD?
Stealing the acronym from CrossFit, WOD stands for “Workout of
the Day”. One such
workout some of the teams performed during warm-up training
includes three important strength exercises—push-ups, sits-ups,
and of course, squats.
The coaches will be incorporating this WOD, and more,
this coming year.
As many circuits as possible in 6 minutes, rest 2 min, repeat
for 6 additional minutes.
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5 Burpees/Up-Downs (2nd Set= 5 push-ups)
·
Sprint 30 yards
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10 Body Weight Squats (2nd Set = 10 sit-ups)
·
Sprint 30 yards
·
Repeat
Try it, you’ll like it.
February, 2011
SQUAT’S UP?
If you were to pick one lower body strength exercises to perform, it would be “the squat”. Children develop the ability to do the perfect squat at an early age (as 5 year old Corter demonstrates above), but then lose it as their quadriceps become stronger than their hamstrings and “gluts”. Soccer players and runners are notorious for developing stronger “quad” muscles than hamstrings and “gluts” which makes them more susceptible to knee injuries. Performing squats (either body weight or over time, with weights) will help even out the strength imbalance between the “quads”, hamstrings and “gluts” and help prevent knee injuries.
The perfect “body weight” squat requires the following movement:
- Stand straight up with arms to your side, feet shoulder width apart and feet slightly angled out
- First movement is to push your hips back and keep your weight on your heals
- As you “squat”, your knees should track in line with your toes (push your knees out) and arms swing up to a “praying” position. KEEP YOUR WEIGHT ON YOUR HEALS.
- Go as low as you go.
- As you stand up, “drive” your lower back up, keep your weight on your heals, push your knees out and finish with your arms to your side
- Repeat
Mark Rippetoe is well known for developing the perfect squat movement. Olympic lifts require a perfect squat and perfecting a body weight squat is essential prior to adding weight to the squat. Click here to watch a You Tube video by Mark Rippetoe explaining the technique.
Below is an example of a strength and conditioning exercise that incorporates body weight squats and squat movements. Have fun and be strong! -Jim
As many circuits as possible in 6 minutes, rest 2 min, repeat for 6 additional minutes.
- 5 Burpees (AKA Up-Downs)
- Sprint 30 yards
- 10 Body weight squats
- Sprint back 30 yards
Repeat
-Jim
JANUARY 2011
January, 2011
RESIST THE TEMPTATION
We all do it. Being busy parents, it is very tempting to pop in the microwave pre-packaged and processed foods that do not provide our kids with the balanced nutrition they need to build strong bones and muscles. But what can we do? RESIST THE TEMPTATION and DO NOT HAVE IT IN THE HOUSE!
Below is a recipe I pulled from Crossfit Sweatshop’s webpage for the omelet shown above. It is fairly quick and easy to prepare (yes, dads, even you can do it). You may want to “halve it” for the younger ones in your family.
Omelet:
3 Jumbo Eggs (makes sure you get cage free and organic)
a couple of spoons of black beans
a couple of spoons of sun dried tomatoes
1 cup of chopped frozen spinach (or your child’s favorite, or least offensive, green vegetable)
Side:
1 cup of strawberries
1/4 cup of blackberries
1/3 cup of blueberries
Approximately:
Protein 24 grams
Carbs 32 grams
Fat 18 grams |
If you want more ideas, check out some recipes in Crossfit Sweatshop’s Nutrition Archive. Also, check out the website Everyday Paleo, created by a busy mom that is on the go.
ENJOY!!
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