Do you believe you have what it takes to play division one college soccer? Are you willing to put forth the time and the effort to get there? If you have the desire, the belief, and the willingness to work, I may have a proposal for you!

The first of the year, January 1, 2010, The Ultimate Internet Marketing, Training and Services Company and The Ultimate Athletic Training Company will offer The Ultimate Package! The Ultimate Package is designed for the best of the best…or those who see themselves in that light and are willing to commit the time and effort to get there. We are going to select a very small and exclusive group of soccer athletes, male and female, work with them mentally and physically, and then walk our clients, the best of the best, through the entire recruitment process, from first contact to signing day.

The Ultimate Package is just that, the ultimate program for the ultimate soccer athlete, and only serious athletes and serious inquiries will be considered. The ultimate package includes a soccer-specific, sex-specific strength and fitness program, a soccer-specific endurance program, a mental preparation program, including goal setting and time management, and a DI college and university soccer recruitment program.

The Ultimate Soccer Training and Recruitment Program, its actual name, will take you through the entire process and, if you follow our process to the letter, your chances of winning a soccer sholarship and playing DI college soccer will be enhanced many times over!

We feel we must focus on the younger soccer athletes because the reality is that by the junior year, and certainly by the senior year, most soccer athletes have already been identified and contacted. We hope to offset this by starting early and initiating contact with the goal schools.

We will go into greater detail once we establish an application pool and begin to interview prospective clients. I look forward to revealing more in the coming days and hope to see your application soon!

Happy Holidays!

Coach Z

Professor John P. J. Zajaros, Sr.
216-712-6526 (home)
216-539-7412 (office and voicemail 24/7)
Skype: johnzajaros1
coachz@ultimatesoccertraining.com
excellencepaidforward@gmail.com (application email)

PS, I have been training top-tier amateur and professional athletes for 30 years. I will only consider totally committed athletes, as anything less than the ultimate commitment guarantees only one thing…failure! Get an application in and we will discuss what it will take to make it, and take it, to the next level!

An adequate warm-up program is an important part of any stretching and flexibility regime. The right balance of warm-up and stretching an integral part of any soccer-specific strength and fitness training program. Injury prevention is a crucial consideration and and important reason for an individualized warm up, stretching, and flexibility program. Prior to initiating a workout program, a routine soccer practice or a match, the soccer athlete must be warmed up and have stretched for a period of between 15 and 30 minutes, not only to reduce the risk of injury, but to improve training results and match performance.

The proper warm-up routine has several important elements. The elements of a properly structured warm-up and stretching regimen must be integrated into a holistic strategy designed to properly engage all of the various muscles of the body in such a way as to be ready for peak performance prior to the workout, practice or competition. Every muscle and muscle group must be working together and fully warmed up in order to reduce the chance of injury, regardless of whether it is due to stress, strain or trauma.

Why is warming up so vital to the overall success of a training program?

Proper warm-up before training is important for a number of reasons and is responsible for a myriad of benefits. The properly designed warm-up routine prepares the athlete, physically and mentally, for peak performance and for strenuous, physical and mental exertion. While there are many reasons for this, the most important may be the fact that warm-up increases the body’s metabolism and core temperature. As a consequence of an overall increase in temperature, there is accordingly an increase in the temperature of the various muscles involved in training and competition. Increased muscle temperature, and the associated increase in blood flow, allows for muscles that are ready for strenuous activity, being oxygenated, fully fueled, and supple. Additionally, the warm-up will also have a positive, overall cardiovascular effect, increasing both heart and lung function and allowing for more complete delivery of oxygen and energy-providing nutrients to the musculature during periods of peak demand. Once again, this has a ripple effect and the connective tissue, so at risk during periods of strenuous activity, to be warmed up and prepared for activity prior to the workout or competition. The latter is vitally important, as many sports-related injuries are connective tissue based, as in ACL injuries!

How to Develop a Warm-up Program for a Soccer-Related Strength and Fitness Training Program

There are several factors and considerations that come into play when designing a soccer-related strength and fitness training program. Along with diet and nutrition, warm-up, stretching, and flexibility are crucial to the overall success of the program. For that reason, we will spend quite a bit of time on the proper warm-up design and integration in this article.
It goes without saying, or should anyway, that it is very important to begin with the simplest and gentlest movements and tasks first. The idea is to move from one motion and movement to the next, an overall build taking place, and once again a ripple effect leading to a fully engorged and oxygenated musculature prior to strenuous activity. The process of easy to difficult, slow to faster motions and activities, each building and compounding upon the other, fully engaging the athlete’s body and optimizing performance regardless of the task involved.

The body, if properly engaged and warmed up, will be at its mental and physical peak prior to strenuous activity and the demands of soccer-related performance, whether for strength and fitness training, practice or match play. With the body at peak readiness, optimally engaged mentally and physically, the likelihood of soccer-specific, sports-related injuries will have been minimized and the soccer athlete can continue into the training or the competitive area fully prepared. The next step, now that we understand why…is how!

The Four Components of an Effective Soccer-Specific Strength and Fitness Training Warm-up

The first stage is a general, overall warm-up program. The second stage is static stretching and differs from the third stage, that of soccer-specific stretching and warm-up. The fourth stage is dynamic stretching, stretching used to engage and involve the entire musculature, synergistically. The four components are equally crucial to the overall success of the program, one building upon the other, all equally vital. The components come together, in very much the same way as muscles do, synergistically, all four working in unison to prepare the body, physically and mentally; and, also preparing the soccer-athlete for whatever is to come. Once again, this process is designed to ensure the soccer-athlete has minimal exposure and consequently risk of sports-related injuries.

Stage One: Overall and General Strength and Fitness Training Warm-up

The overall, general warm-up consists of mild, minimally demanding physical activity. I recommend jogging, no faster that a brisk walk, generally for 400 meters or one-quarter of a mile. We then jump on the stationary bike, increasing the intensity and duration from a low tension setting and a duration 2 minutes, to a high of medium range tension for up to 20 minutes; and, in winter we start off with the stationary bike. The level of difficulty and the length of time on the bike is usually determined during testing and is determined by the soccer-athlete’s overall level of fitness. A good indicator that the athlete is starting to warm-up is a moderate sweat and perhaps an elevated heart rate and respiration. The heart rate and respiration are usually tracked by chart at the onset of the program and then weekly; this will help in establishing overall training results, and also will aid in watching for signs of overtraining.

The primary goal of stage one is to increase the pulse and respiration, an indication that blood and oxygen are being moved at a faster rate through the body. As stated, increased heart rate and respiration will thus increase blood flow to the muscles and provide for oxygenation and energy supply to the muscles during strenuous physical training. The increased blood flow and nutrients to the muscles also helps elevate the overall body and muscle temperature; and, this in turn will provide for a better static stretching stage.

Stage Two: Stepping it Up and Static Stretching

Stage two is the static stretching phase and is really the basis for overall flexibility. Given the importance of the static stretch, and of flexibility in general, it is always interesting how few soccer-athletes engage in it…or any other stretching routine for that matter. Static stretching is slow, easy, and constant stretching of the various muscles groups and is usually quite safe; and, it is a very efficient and effective means of achieving overall flexibility. The biggest issue with stretching is in the form and the carry out, how the stretches are actually carried out. The proper way is in a long, ballistic-free motion, one of constant and applied pressure to a specific muscle or group of muscles. If done properly, the static stretch is very safe and quite beneficial. During the second stage of the warm-up and stretching program, the static stretch must include the various major muscle groups, working from largest to smallest muscles groups and then back again. The entire regimen will generally last from five to fifteen minutes, at first; and, taking somewhat less time as training progresses.

In order to properly stretch the muscles during the static phase of stretching, the athlete’s body must be in a position in which the muscle or muscle group is under constant, applied tension. To begin with, the muscle or muscle group to be statically stretched is relaxed. Additionally, the opposing muscles are also relaxed. The opposing muscles consist of those muscles “in front of” and “behind” the target muscle or muscle group. Then, carefully and with deliberation, the athlete slowly and carefully places the body under pressure, with emphasis on the area to be stretched, increasing overall tension to the muscle, or muscle group. At the point of greatest tension, the stretch is held in place, allowing the muscles, tendons, and ligaments to stretch and, when possible, to lengthen. This stage of the soccer-related, strength and fitness training program is extremely effective in advancing flexibility. Stage two assists in lengthening muscles and tendons, and in a synergistic fashion impacts ligaments too. The static stretching allows for a greater degree of movement and range of motion. This stage is crucial in sports-related injury prevention, as it, once again allows for a strengthening, as well as the aforementioned lengthening of muscles and tendons.

Stage one and stage two form the foundation for what will follow. The first through fourth stages form an overall and effective soccer-specific warm-up and stretching program. The overall warm-up and stretching program thus laying the basis for the training to follow. It is crucial that the first two stages be completed completely and in the proper fashion before increasing the intensity and moving into stages three and four. The correct implementation of stages one and two will provide for safe and effective exercise in stages three and four.

Stage Three: Soccer-Specific Stretch and Warm-up

Generally, if the focus of the warm-up and stretching was on practice and match play, we would now move to paired stretches and various warm-ups designed to be competition-specific. However, because this is primarily focused on strength and fitness training for soccer-athletes, we usually up the level of the stretching to include another round of static stretching, followed by a number of isotonic-related stretches. The primary focus in stage three must be inside out, largest to smallest and back in. That is, for the upper body a series of stretches including the back, chest, shoulders, triceps, biceps, forearms, wrists, and hands. The neck is very important and great care must be taken when stretching the neck for obvious, and not so obvious reasons. The neck has a number of very small muscles and muscles groups but, as Woody Hayes once pointed out to me, “as the neck goes, so goes the body.” While Coach Hayes is obviously a legendary football coach, but his lesson was not lost on his student (your’s truly). The neck should always get special attention and, as a soccer player, the neck plays so many roles, its importance cannot be overstated. After the upper body and the neck, the lower body is next. Included in the lower body are stretches for the gluteus maximus and minimus, the hips, quadraceps, hamstrings, calves, ankles, and feet. Finally, the abdominals must be focused on, and they get special attention because, like the neck, they are a determining factor in the overall performance of the body.

Obviously, the stretching program can and often does take up an entire workout session, particularly at first and until the routine is set. There are myriad stretches available and any number of them will suffice. However, if you would like to have a personalized program, one effective and designed just for you, you must engage the services of an experienced, and knowledgeable (they are not always the same), strength and fitness coach, one experienced in dealing with soccer-athletes, in particular.

By the time the athlete has completed stage three, he or she should be perspiring and their heart rate and respiration should be significantly elevated. The idea is to integrate the warm-up and stretching into the overall conditioning program is such a way that it has a number of cascading affects and effects on the body of the athlete, all with one thing in mind, optimizing overall development and match performance gains. In other words, it is my desire to see them be able to put it on the pitch!

Stages Four: Soccer-Related Strength and Fitness Training, Warm-up and Dynamic Stretching

Ultimately, the proper warm-up must culminate in a series of exercises known as dynamic stretching exercises or simply as dynamic stretches. Significantly, dynamic stretches often result in injury. The main reason for the high incidence of injuries due to dynamic stretching has to do with athletes who are not trained properly by coaches who are experienced in working with soccer athletes, or athletes in general, or the athletes themselves simply do not adhere to training guidelines. For the reasons stated above, dynamic stretching should only be engaged in when training with a competent strength and fitness instructor; and, not just someone who likes to work out and thought it might be a great business to get into! Dynamic stretching has to do with what I refer to as neuro-muscular coordination and is about muscle conditioning, rather than simply flexibility, as the name would seem to imply. The dynamic stretch regimen is usually designed and best suited for top-level amateur and professional soccer-athletes, those individuals who are well-trained, and are highly-conditioned, competitive athletes. A dynamic stretch routine is usually implemented as a final, ultimate step in a flexibility program adhered to for quite some time and it is obvious to trainer and trainee that the “next-level” is appropriate.

Dynamic stretching usually involves controlled movement, a bouncing or pendulum motion, forcing the muscle beyond its normal range of motion. Gradually and over time the degree of bounce and the range of the swing is heightened and increased to achieve an exaggerated range of motion and enhanced flexibility. The best example of this done in an incorrect fashion may be when young athletes attempt to stretch their hamstrings, one foot crossed in front of the other, bouncing up and down to stretch the biceps femoris. Done in this fashion, the young athlete may cause a micro-tearing of the hamstring and risk serious injury. But they see others do it and they model the behavior. A recipe for disaster…or at the very least a blown hamstring! During stage four, it is crucial that the athlete integrate dynamic stretches that are soccer-specific. Stage four the culmination of the soccer-specific, warm-up, stretching and flexibility program and will result in the soccer-athlete achieving peak mental and physical preparation prior to training and/or match play. At this point in the training session, the trainee is prepared for the what will come next, the rigors of an intense soccer-specific, strength and fitness training program.

Finally, the most neglected aspect of any training regimen, the warm-up and stretching, must come first. Without adequate preparation, both physical and mental, the soccer-athlete cannot hope to achieve peak performance and optimal training gains. The four stage training program is a workout in and of itself and will generally take between twenty-five and forty-five minutes to work through. As the trainee becomes used to the routine, its system and its rigors, the amount of time it takes to get through it is lessened. Interestingly, as time lessens, intensity increases…but so does the fitness level of the athlete. So, when integrating and off-season, soccer-specific strength and fitness training program into your training routine, it is imperative you recognize the importance of diet and nutrition, combined with a proper warm-up and flexibility regimen. With the above two components in place, we are ready to move on to the next ingredient, the actual soccer-specific strength and fitness training program.

Should you desire more information or a consultation, please contact me via email, phone or Skype. Leave a detailed message and I will get back to you within 24 hours.

CoachZ
John Zajaros
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com

This post is a bit long but this is probably one of the most important aspects of the entire soccer-specific strength and fitness training program. Like diet and nutrition, if you miss this, you will not perform at peak levels. And that is what this is all about, optimal performance on the soccer pitch next season.

We have reviewed the first ingredient required for an effective off-season, soccer specific strength and fitness training program…nutrition and diet. While they are two separate and distinct subjects, they are inextricably linked, you can’t have one without the other. It is important that, if you haven’t reviewed the introduction into diet and nutrition, and the first article, an overall introduction to this soccer-specific and sex-specific strength and training program, you do so before going any further. The next step in designing and implementing an effective training regimen, the next ingredient, equally important to diet and nutrition, is an understanding of just how crucial hydration is; and, not only hydration but optimal fluid intake and replacement. If you wish to have a real performance edge, peak performance in training and competition, you must be properly hydrated before, during, and after strength and fitness training. A proper hydration strategy is a vital component in any sport, in any region of the world, and in all climate conditions. In fact, proper hydration may be more important during conditions not thought of as being related to, or linked to, hydration. An example of such a condition is cold weather. During cold weather training and competition fluid intake may be neglected or even ignored, yet it is just as important to be well hydrated during such periods. Ultimately, hydration is crucial in any situation, during training and while competing.
Performance and hydration have been linked in study after study; and, there is a positive correlation between hydration and performance, a causal relationship. There can be little doubt as to the importance of hydration, neglecting it can lead to diminished performance and, in the severest of instances, death. We have all heard stories of athletes who have died crossing the finish line or after an incredibly brutal training session. I have personally witnessed the catastrophic effects of severe dehydration. I have watched as athletic trainers and EMS personnel attempted to save the life of a young soccer athlete who had taken salt pills, a terrible “old school” strategy, while failing to drink fluids, a recipe for disaster. The young man died, a boy actually, and all because of inadequate fluid intake combined with the loss of electrolytes. What we don’t hear about, because it is so difficult to track and quantify, in any athlete is diminished performance, the performance that “could have been,” if only the proper hydration strategy had been suggested and adhered to.

Hydration is the Key!

Hydration is not only important in the waning moments of an all-important soccer match, it is also important for peak performance during training and to regulate and even enhance the body’s overall capacity to work. The body is made up of approximately sixty percent water, it is very important that an athlete and his or her trainer and/or coach be aware of the need for proper fluid intake. The body requires water for a number of functions and processes, including the proper uptake of nutrients, as an aid in the breakdown of food (digestion and absorption of nutrients), making food available for energy and muscle building and rebuilding, as a transport mechanism for various materials throughout the various systems, eliminating harmful waste material and toxins, regulating the body’s temperature, and for energy, both production and output. In fact, there is not a single system in the body that doesn’t rely on water. Hydration is required for life!

How Much? For Whom and When?

Many authorities propose the average person consume a minimum of eight, eight ounce glasses of water per day. The amount varies from one individual to another, with size, activity level, weather, and athletic performance all affecting daily requirements. Ultimately, water intake should be based on size, activity, and atmosphere, with more being better, within reasonable limits, of course. Women also carry more water than men, thus requiring more per pound of body weight than men. However, for our purposes and during strength and fitness training, the average athlete, male or female, should increase fluid intake by at least 15% and more if training outdoors and at high temperatures. Wet bulb also should be considered; and, at high wet bulb readings, a high temperature and humidity combined to set the reading, care should be taken to replenish fluids often.

Water Intoxication and Hyper-Hydration

Because we here in the States have a culture of “if one is good, ten is fantastic,” I must at least touch on two conditions, inextricably linked, often mistaken for one another, that may have catastrophic results. I will speak to these conditions as they may relate to athletes, not to the general public. The first of these is known as “water intoxication,” or “hyper-hydration,” also known as “water poisoning.” Most individuals with water intoxication are completely asymptomatic, meaning they present with no symptoms whatsoever. However, hyper-hydration or water poisoning may be fatal, the result of an osmotic imbalance and a drop in electrolytes. The condition usually occurs when individuals consume water large amounts of water, while failing to take in inadequate amounts of electrolytes lost during extreme exertion. This is why, in certain circumstances, various electrolyte replenishing drinks can be a good thing.

Hyponatremia

Interestingly, a related condition also caused by taking in too much water, any fluid for that matter, may contribute to a condition known as hyponatremia. Hyponatremia is also attributed to an electrolyte imbalance, one that may result when sodium levels in blood plasma drops too low. Symptoms of hyponatremia may be mistaken for drunkenness, diabetic complications, and/or even being “on something.” The symptoms include: muscle cramps, particularly of the feet and legs but also of other large muscle groups, and even the hands and fingers; nausea and vomiting; confusion, disorientation, fainting, and in severe cases, blacking out; slurred and rambling speech; and, inappropriate actions and behavior out of the norm. As with water intoxication, its sister condition Hyponatremia is often more dangerous, more life-threatening than dehydration, it is vital to balance water and electrolyte intake. The balancing act between hydration and hyper-hydration is one every athlete needs to be aware of, taking into consideration the risks of both dehydration and hyper-hydration; and, achieving a personal water and sport drink intake balance in order to reach peak performance on and off the pitch.

To Drink or Not to Drink!

It must be noted, in preparing you for a soccer-specific, sex-specific strength and training program, particularly when dealing with hydration, you must also recognize what not to drink. While some of the sports drinks may have their time and place, and I do mean some, the newly emerging sports drinks with protein are definitely worth considering, particularly after training sessions. Significantly, many of the current quick energy drinks are nothing short of pollution to your system, contrary to your goal of peak performance. While I won’t mention any of them by name, you know certain drinks claiming to do everything from keeping the away the doldrums to allowing you to fly. Remember one thing, when you are flying and run out of fuel, you will most certainly crash, wings or no wings. The so-called energy drinks are loaded with chemicals and caffeine, combined with various herbs and unknown ingredients, almost every one counter to a good training program. Other drinks you should consider avoiding include carbonated beverages or all kinds, that’s right pop (soda if you are from back east) is out, coffee and tea as well. Juices are good but only in moderation, and any other sort of empty calorie, high-sucrose, is inappropriate; and, caffeinated beverages not covered above are out, too. Yes, you can treat yourself once in a while, we all need our little bonuses, but ask yourself this first, is the person competing for the same spot you are hoping to own next season “cheating” or are they totally committed to making it, with that serving as the ultimate reward.

Water and Sports Drinks

The fact is, every athlete, and your soccer-specific, sex-specific strength and fitness training coach, if you are fortunate enough to have one, should monitor their own hydration program. There is a balance that must be achieved between too little and too much. The challenge is that what is too little for one athlete is nowhere near enough for the next. And, as stated above, sex, size, weight, atmosphere, and even musculature and previous training habits will all come to into play and should be considered. Water versus sports drinks is an issue and when training hard and/or under extreme conditions, sport drinks that replace key electrolytes and minerals may enhance performance. Various sugars, namely glucose, fructose and sucrose, along with various electrolyte minerals, particularly sodium, are necessary and even vital, in the true sense of the word. However, water is still the most important ingredient, and one every athlete should make sure they have plenty of. There is a debate raging right now as to just how much, when, and even if water, as opposed to other drinks, should be taken in. This debate while interesting is not really all that important to the overall program, which is to get you into shape, into peak performance through a soccer-specific sex specific strength and fitness training program.

Water: The Essential Nutrient

As stated above, water is and essential nutrient for the transportation of vital nutrients, ease of digestion, ridding the body of toxins and waste products, proper function of joints and connective tissue, and even thermo-regulation, the regulation of your body’s internal temperature. Soccer athletes should maintain proper hydration for normal body function, optimal physiology, and also for peak, competitive performance. Proper hydration during training also helps to regulate and control the volume of blood in the body, circulatory function and cardiac output, muscle hydrodynamics and blood flow, skin condition, tone, and blood flow, and core physiology. Significantly, proper hydration, and fluid intake generally, is crucial for anatomy, physiology, and performance. The duration of individual training sessions, how intense the training is, determine how much to drink, the proper amount and kinds of fluids.

Dehydration

Current research on peak performers indicates that decreasing blood volume due to intense exercise and sweating causes an athlete’s heart rate to accelerate. An accelerated heart rate, combined with sweating the the resultant loss of bodily fluids may result in fatigue, dizziness, and muscle cramps. Dehydration and its symptoms can be avoided by replacing body fluids lost during training. Dehydration is often caused by improper and/or inadequate fluid replacement; profuse and excessive fluid loss, sweating; neglecting to replenish fluids lost during and immediately after training; training in arid, high temperatures; and, drinking when thirsty rather than on a specified schedule before, during and after training sessions. The degree of fluid loss and dehydration is made worse by intensified heat stressors, length of training sessions and the amount of time between sessions, and training severity or intensity.

The Ultimate Hydration Program

Most soccer athletes should use this program, follow the guidelines above and below to replenish and replace fluids lost, and modify it to meet your individual requirements:

Hydration Prior to Training

* Take in 15 to 20 fluid ounces 2 to 3 hours prior to training sessions
* Take in 8 to 10 fluid ounces 10 to 15 minutes prior to training sessions

Training Hydration

* Take in 8 fluid ounces of your favorite sports drink, I prefer Gatorade for a number of reasons (try a 1 to 3 ratio Gatorade to water) 3 to 4 times per hour during training

Post Training Hydration

* Take in 20 fluid ounces of fluid, preferably water, but a mix of 1:3 Gatorade to water is OK, for every pound of body weight loss to sweat#

# Make sure you weigh yourself prior to and after training in order to track the number of pounds lost and fluid replaced

The Key to Success

Taking in adequate amounts water and sports drinks prior to, during, and after training sessions will reduce the risk of dehydration and may be the easiest and most direct strategy for maintaining and improving bodily functions, and increasing performance levels.

Good luck! Next? We begin stretching and flexibility training!

CoachZ
John Zajaros
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com

The key to an effective soccer-specific, sex-specific strength and fitness program is planning. A well constructed training regimen will yield greater results in a shorter period of time. Additionally, a well planned and well-thought out program will make it easier to track progress throughout the season. As noted in the previous article on this topic, soccer-specific strength and fitness training is quite a bit different from training programs for other sports and/or activities. It is widely known that the average soccer athlete may run several miles during the course of a match; and, goalkeepers being the exception, of course. Proper nutrition is vital for success, both in training and in competition. Dietary habits, combined with proper nutrition can make or break a program. This article, the second in a series will deal with diet and nutrition for an off-season, soccer-specific, sex-specific strength and fitness training program.

3 Components to Success

The key to an effective soccer-specific, sex-specific strength and fitness program is planning. A well constructed training regimen will yield greater results in a shorter period of time. Additionally, a well planned and well-thought out program will make it easier to track progress throughout the season. As noted in the previous article on this topic, soccer-specific strength and fitness training is quite a bit different from training programs for other sports and/or activities. It is widely known that the average soccer athlete may run several miles during the course of a match; and, goalkeepers being the exception, of course. Therefore, it is assumed that running and running alone is the secret to effective training. It is not unusual for other training methods and considerations, even diet and nutritional requirements particular to soccer athletes, male and female, to be totally ignored for this reason. In fact, one only has to watch top level amateur or professional soccer match to get a sense for just how physical, and physically demanding, “The Beautiful Game” can be.

On the Ball or Off?

For this reason, and for a myriad of others, a complete, soccer-specific, sex-specific strength and fitness program must be followed. The proper training routine will be one that takes into account diet and nutrition, stretching and flexibility, and strength and overall fitness. It is true, much of soccer training, particularly in-season training, should be done “on the ball;” and, this is not at issue. Yet, even in-season a suitable strength and fitness program should be adhered to, not only to maintain strength levels, but for flexibility and tone, as well.

Diet and Nutrition

The initial focus and primary stages of any off-season program, as noted above, should cover three factors: nutrition and diet: stretching and flexibility: and, the third stage is aerobic conditioning. This article will cover the first of the three stages, diet and nutrition in some detail. Nutrition and diet play a central role in any fitness program, particularly during periods of peak, strenuous training; and, for that reason, we will address nutrition and diet first. Diet, dietary habits, and nutrition are inextricably linked. Dietary habits, particularly when the athlete is involved in a strenuous strength and fitness training program, will make or break your results, determining the success or failure of your overall program. For a number of reasons, including how your body is able to break down and metabolize nutrients, meals should be taken in every two and one half to three hours, give or take a few minutes. The old days of steak and eggs before football and basketball games, and huge amounts of pasta the night before soccer matches and endurance events have made way for balanced, well-thought-out meals, planned at regular intervals. While carbohydrate loading is still used and may still have valid applications, that strategy is not applicable for our purposes.
Carbohydrates are extremely important as they provide immediate and intermediate range fuel for the body. Carbohydrates are made up of simple carbohydrates and complex carbohydrates. Carbohydrates are generally made up of sugars and starches; and, they break down into glucose molecules as they are metabolized by the body. If the body does not have a need for immediate energy, glucose is converted to glycogen and stored in the liver and muscles for future energy needs.

Carbohydrates: Go Fuel!

The average athlete who weighs between 155 and 165 pounds, which may be a little, needs approximately 2400 calories, carbohydrate calories, to fully supply his glycogen tanks. To take in 2400 to 2500 carbohydrate calories requires 600 grams of carbohydrates. It should be obvious to anyone reading this that the body cannot take in and metabolize that sort of volume in one, two or even three sittings. It generally takes a day and one-half to three days to consume that many carbohydrate calories (approximately 40 pieces of whole wheat bread!). For that reason, and for others, carbohydrate loading is not only ill-advised, it is impractical. When the body uses up most of its store of glycogen, it will begin to burn fat for fuel. While fat may be a good fuel source, it is not optimal for our purposes and should be avoided at all costs. Ultimately, if the body depletes both glycogen and fat stores it will begin converting and consuming amino acids from proteins into fuel. This can be particularly problematic if dietary protein is not readily available because the body will begin to cannibalize itself, using muscle for fuel. Additionally, if the body must use amino acids, taken from ingested protein, this may weaken your immune system and inhibit muscular development.

Carbohydrates, particularly complex carbohydrates, are the best source of fuel for your muscles, as well as for the brain which is a voracious carbohydrate consumer. Keeping in mind that a strenuous, soccer-specific strength and fitness training program will deplete glycogen stores, as well as fluids from the body, lost as sweat, it may take between one and two days for the body to fully recover. It may take longer if you’re not eating a high quality diet made up of complex carbohydrates, plenty of fluids, and easily digested, high-quality proteins. You should be able to see why, if you do not adhere to the proper dietary and nutritional guidelines, you may go into nutrient debt, and stay, there in a relatively short period of time.

Vegetarians Beware!

I am assuming, for the course of his program, that the reader is not a vegetarian. The vegetarian dietary requirements are very complex and may not be conducive to this sort of a training regimen. While I am not making a value judgment, a vegetarian diet and optimal soccer performance may not coincide, unless of course an incredible amount of forethought and planning, particularly as it relates to combining the necessary proteins in the proper ratios to make available all of the necessary amino acids for easy assimilation and metabolism.

Protein Intake

Protein intake, like carbohydrate intake, is central to a good overall program. The average male, at 5’ 10” and an ideal body weight of 165 to 175 pounds, depending on musculature, must take in between 50 and 60 grams of protein per day. Protein, in large quantities and in one sitting, is very difficult for the body to completely digest, meaning much of it may go to waste. However, if the protein is broken up into five, even six smaller meals, the body will have little or no trouble using most, if not all of the protein taken in. There are approximately 28 grams in an ounce, and since there is not a precise one to one ratio of ounces to protein, even in the leanest meat, it will usually take between two and 4 ounces of lean meat per day for the average person, twice that if you are involved in a strenuous training program. For a female, 5’6” tall, protein intake should be between 40 and 50 g per day, with the same sort of meal schedule.

Fats

Fats are also very important, not only for nutrition but for nervous system health; and, for other reasons beyond the scope of this article. Suffice it to say, and diet high in quality carbohydrates, a moderate level of high quality proteins, and low to moderate fat content will keep the body fueled and the athlete engaged in a strenuous, soccer-specific strength and fitness training program fueled and lean. The proper balance will ensure the development of the musculature and endurance for optimal performance by the time the season rolls around.

Hydration!

For all of the above reasons and many more, it is extremely important to eat smaller meals, at regular intervals, and as well balanced as possible. In addition to the above carbohydrate, protein, and fat considerations, hydration must play a central role. Carbohydrates are crucial for holding water in the body until needed. Water consumption also plays a vital role in dietary role when it comes to nutrient intake and digestion. While sports drinks have been shown to have some use, water is the training beverage of choice, period! Vitamins should also be considered, particularly if life events and/or work or school prohibit you from taking in all of the proper nutrients. Ultimately, a well thought out, daily and weekly plan for nutrient consumption, including what you are going to eat and when, is as important to the overall success of your program.

In Conclusion!

Nutrition is as important to the success of the program as any exercise or group of exercises you may do. If you do not provide your body with the necessary fuel, it will soon revolt, and you will go into a state known as overtraining, something we will cover in an upcoming article. Overtraining is a condition no athlete can long endure and still perform at peak levels. In the next article we will discuss stretching and flexibility, followed by an article on the aerobic foundation. Do you think you are flexible and aerobically fit? We will see soon enough! For now know this, a soccer-specific, sex-specific strength and fitness training program, properly design and fueled by the proper dietary habits and nutritional guidelines, will make you into a different athlete, a formidable presence on the pitch by the next season.

Junk Food is Out!

Oh yeah, one last thing! Cut out the junk food. That’s right, cut it out! How bad do you want it? Do you think your competition for the spot you envision yourself playing next season is pigging out on Big Macs and fries? Or buttered popcorn and nachos? Carbonated beverages and Kool-aid? If you are going to be a top-level athlete, start acting like one, training like one, and eating like one! If you want garbage? Give yourself a cheat day one day every couple of weeks, as a reward. You will find you enjoy the reward more and, after a while you will crave the junk less and less. But again, it’s up to you, you will get out of this what you put in. Garbage in, garbage out…just like a computer!

Coach Z, John Zajaros
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com

Training for soccer is very different than training for almost any other sport, for a variety of reasons. Soccer-specific, sex-specific strength and fitness training presents some interesting challenges for both the athlete and the strength coach involved in developing and implementing the program. Over the next week, I will propose several alternative programs, both male and female-oriented, that you may use to get ready for the upcoming season.

Summer Leagues, Camps, and ODP

I realize many of you are probably playing straight through the summer, particularly those of you who are playing at the highest levels, going to camps or are involved with your state association’s Olympic Development Program (ODP) state, regional, and/or national team. For that reason, and for others, I will attempt to develop alternative strategies for those of you who may be playing either throughout the summer or for part of the summer, both with an eye toward the next competitive season.

Overall Considerations: Balance and Flexibility

First of all, a soccer-specific training program must balance anaerobic and aerobic activity, combined with a strategy developed to enhance overall flexibility. Flexibility is extremely important, both in male and female athletes, for a variety of reasons. When designing and implementing a soccer-specific, sex-specific strength and fitness training program, overall muscle balance is a key consideration. Therefore, the proper program will balance strength training with stretching, combined with aerobic and anaerobic interval training, along with periods of intense circuit training to fully engage the athlete’s musculature as well as his or her cardiovascular and cardiopulmonary systems. The combination of affects, if and when the overall program is implemented properly, will peak athletic performance in time for the next soccer season.

Nutrition and Dietary Habits

Nutrition is also a vital component in any off-season soccer strength and fitness training program. Because the soccer athlete will be burning a great deal of energy, and consequently calories, it is imperative that meals are taken 4 to 6 times a day, usually 3 hours apart, with adequate amounts of water and nutrients, particularly proteins and carbohydrates, during periods of peak energy expenditure. If nutritional guidelines are not adhered to, an athlete will soon overtrain and/or will reach the point of diminished returns, at which time risk of injury goes up exponentially. While I am not a dietitian, yet I have been training and advising athletes for more than three decades and will make certain recommendations I feel are appropriate. Of course, it is up to you to either follow them or not, but for optimal results, nutritional guidelines and dietary suggestions should be adhered to, particularly as they relate to the frequency of meals and protein intake. You will be breaking down muscle tissue and, if you do not provide your body with adequate resources, it will begin to use your own muscle tissue for fuel, never a good situation. Nutritional supplements? If you are eating properly and taking a multiple vitamin, one I will recommend in an upcoming article, you should have no problems with energy or overtraining. Additionally, the use of protein supplements may of may not be a good thing, with much depending on your individual circumstances. We will discuss the use of protein supplements in an upcoming article, as well.

Medically Cleared: Get a Physical!

To get started, every athlete should have a complete physical. Fortunately, most athletic departments, both at the high school and college level, and particularly at the professional level, require a physical prior to competition. It is also important to be medically cleared before engaging in a strenuous anaerobic and aerobically demanding soccer-specific strength and fitness training program, male or female. We will discuss some of the considerations particular to males and females in an upcoming article but there are myriad differences and there are considerations for one versus the other when implementing the proper strength training regimen, and we will deal with those variations, as well.

Where to Workout: High School Gym to Cushy Health Club?

Finding the right facility is so important! If you do not have access to a high school or college weight room, the YMCA or YWCA is usually extremely reasonable and quite accessible. Many of the commercial training facilities will also have special seasonal rates for students, generally three months in length. Do your homework, find a workout facility you feel comfortable in. Also, talk to the staff and the manager of the facility you are considering, a friendly yet serious training atmosphere is crucial to your success. Make sure they not only sell memberships to young people, particularly athletes, but that they welcome you too. Some gyms will take your money, they are after all in business to make money, but they will make you feel less than welcome. Avoid those places like the plague! One bad trainer or manager can ruin your workouts and your overall training focus.

Training Partner, Accountability Partner, and Spotting Partner

Having a training partner can mean the difference between succeeding and failing. It’s always beneficial to be accountable to and pushed by a workout partner. If all else fails, ask a family member to at least be your spotting partner, because you will be working with heavyweights at times and a spotting partner is necessary. In commercial establishments this is usually not as much of a problem, as there are trainers or employees on hand to help you out. It may also be possible to ask for a “spot” from someone else training there. There is an unwritten code among individuals who train a great deal, particularly strength athletes (bodybuilders and powerlifters) and they will provide assistance in return for a reciprocal “spot,” when needed. It is a good system but you should not count on someone being available. If at all possible, have your own spotting or workout partner, it will also improve the effectiveness of your program and up the intensity.

Coming Attractions!

So, you understand a little bit about what is ahead and what is expected of you. We discussed nutrition and diet, not necessarily the same thing, and we also talked about where you should work out, at least for the weight training. There is always a track and/or a soccer pitch somewhere around. If not? “Got field?” Little “Got Milk?” joke there! In the next article, we will go into a detailed stretching and flexibility program, one that should be integrated into your daily routine, particularly prior to workouts, and hopefully twice a day. The rest is up to you, if you follow the program, by the time the fall season comes around you will be a different player. If you simply go through the motions, you might as well save yourself the time and energy, because you will get little or nothing out of it at all… it is up to you.

Of course, should you ever feel the need to call, to ask specific training questions, please feel free to do so.

Coach Z
216-712-6526
coachz@ultimatesoccertraining.com

Conditioning is absolutely crucial for overall fitness, as well as speed of play and final half effectiveness. Fartlek is one strategy proven to be extremely effective for soccer athletes, male and female.

Soccer, or football as it is commonly known elsewhere in the world, is one of the oldest team based sports on the planet. It requires a person to run a bit more than the length of an American football field (approximately 110 yards) consistently for approximately 90 minutes. It also requires dexterity, suppleness, and a presence of mind to concentrate on using feet and legs as hands and arms. It is no surprise that soccer is the most popular game in the world, and it is also no surprise that strength training and conditioning for soccer is probably more focused than other sports.

Soccer-specific strength and fitness training is crucial for success at the sports highest levels, youth or adult.

Soccer players require a combination of aerobic and anaerobic fitness due to the nature of the game and the fact that there is continuous movement with lots of short bursts of more intense activity.

Aerobic fitness is tied to oxygen use and anaerobic fitness is tied to work, power and strength. Soccer fitness is a combination of aerobic and anaerobic fitness with further specialization for each person’s age and position. Conditioning for soccer is not one size or one program fits all sort of endeavor. It is often necessary to concentrate on mental training and motor skills when dealing with younger soccer athletes because conditioning and speed training is not easily connected or does not have an impact on those younger than the beginning teen years, except with a very small and select group of “premier” level athletes. After puberty, strength and conditioning training can and should have a major effect, however sessions should be focused and controlled, based on the age and sex of the soccer athlete. Also remember that strength and conditioning sessions develop a better player but are not a replacement for individual foot skill, vision, and teamwork. However, when training is done consistently, over a period of months, amazing results are possible.

Fartlek and Aerobic Fitness

One form of aerobic fitness training for soccer is called Fartlek, which means “speed play” in Swedish. Fartlek is a form of conditioning that puts stress on the aerobic energy system by keeping the athlete moving, without stopping for long periods of time. How this differs from a regular continuous running and/or circuit training is in the variation of speeds involved, variation that taxes the body and causing the individual to adapt to the strain. Fartlek sessions last approximately 45 minutes and use everything from walking to sprints. Fartlek deals with one of the most important things in soccer: speed of play. Soccer athletes are required to accelerate quickly, have a high maximum speed, react quickly, be able to change direction, and be able to sustain their speed. Fartlek and plyometrics (exercises that allow muscles to reach maximum force quickly) round out a aerobic workout and great amazing results during a relatively short training schedule.

Anaerobic training for soccer athletes is focused more on maintaining a lean physique that is not over muscled and inflexible. Soccer athletes are required to have high-speed and endurance, as well as be able to take the physical pain and punishment that often comes with contact. Push-ups and squats have made up much of the old-school approach to soccer strength training. Push-ups develop shoulders and the core muscles, and create a more well-rounded player. Squats develop power and speed for legs. However, while great exercises, alone they are woefully inadequate for overall development of top-caliber players.

Conditioning for soccer has varied mainly by age, rather than gender. This is incorrect and does not deal with the very specific requirements, and differences, between men and women, boys and girls. The older the soccer athlete is, the more he or she will see the benefits of strength and fitness training. However, when properly administered, sex-specific and soccer-specific strength and fitness training can have a dramatic impact on the physique and the play of youth soccer athletes. The proper conditioning program, combined with strength and fitness training will keep a player strong yet lean, increase the their oxygen intake, and increase their speed of play. The proper balance of training, aerobic, such as fartlek, and strength an fitness, such as circuit training, will also provide for greater body control and reduce the risk of injury. Sex-specific, sport-specific strength and fitness training, combined with aerobic training will enhance a player’s strength, endurance, confidence, speed of play, and quality of play. Today’s top athletes, amateur or professional, must find and use a balanced program of fitness to play at peak levels.

Interested in more information, an individualized program designed just for you, and evaluation? Or would you like a program that will ensure your chances of playing at the highest levels is significantly enhanced? Call or email for additional resources and information!

CoachZ
216-712-6526
coachz@ultimatesoccertraining.com

Why would a sex-specific, soccer-specific strength and fitness trainer go off the reservation, so to speak, and post a video about small sided games and training?

The answer is really very simple! I was speaking to a group of soccer coaches recently about soccer-specific strength and fitness training and during the question and answer portion, someone asked my my opinion on the use of small sided games as a coaching strategy. Well, he did it, he asked my opinion! During the next 45 minutes, we discussed all aspects of the small sided game technique, pros and cons. I have to tell you, it was a heated discussion.

Small sided games versus the traditional mode, drills!

Frankly, I believe there is room, and in fact a need for, both. That being said, I weigh in heavily in favor of small sided games and, as the title suggests, letting th e kids play! I have used a video, clearly not my own, to illustrate the small sided game technique. The video is a rather tame version of what I used to do as a coach. In all fairness to Jeff, he was teaching them a new technique and, as such, the kids weren’t really up to speed yet.

Speed of play and touches on the ball!

The main benefit to small sided games is in getting your players as many touches on the ball as possible. As the game progresses, the emphasis can change and the restrictions focused so you have to touch the ball once, twice, three times before passing and you need to complete five successful passes before trying to score. You can go two versus three, you can have a neutral midfielder. In other words, mix it up, depending on what your team needs, your weaknesses, and your strengths.

Fully adaptable model!

The real benefit to the small sided game is that it is fully adaptable, quickly and, in many instances, on the fly! You can see a need during training, adjust accordingly, and proceed with training. With drills, kids stand in line, wait their turn, and have limited touches on the ball. The small sided game eliminates this draw back and keeps the kids playing. The latter is far more intense and effective in so many ways.

Small sided games and the D License

I remember way back, well over ten years ago, I was in a coaching clinic for the D license and Tom Turner of Ohio Youth Soccer Association-North (Ohio-North) was the instructor. At the time, the debate about the small sided game technique had reached fever pitch, with Tom being one of the chief proponents, particularly in Region II but nationally as well. The emphasis of his classes? You got it! Small sided games. Well, the crowd was about 70-30 against until the end of the clinic. By then, every coach save one was sold. There’s always one, isn’t there! And this was an intense class, every soccer coach from just about every premier club (top level club teams) in Ohio-North was in that class, and a few coaches from nationally ranked high school and college squads, like Walsh Jesuit. So, it was a tough crowd, but Tom won almost every coach over, not by instruction but by demonstration.

Small sided games gain in popularity and favor

Well, it’s been ten or fifteen years now and the small sided game is the model. The drills of the past? Some things linger and sometimes the terminology remains but the practice defined is different. Unfortunately, drills has remained firmly entrenched in our lexicon. The military connotations notwithstanding, the word drills should be put to bed once and for all. In fact, one of the coaching methods I am currently advertising calls his program 20 drills! UGH! But the guy is good and he has some really helpful strategies. Do I think it could be better? Yes! Are there better programs out there? Not many! So, if you have specific questions you can always contact me, otherwise click the link below for one of the programs listed or the side panel Soccer U.

Three programs to get your team going, made for coaches starting out or wanting to step thing up a notch!

CoachZ
John P. J. Zajaros, Sr.
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com

Strength and Fitness Training has always been a point of contention among soccer players and coaches, alike. For years the argument went, “Soccer is played with the legs, and we run enough. Nothing else is necessary!”

Well, to that I say, “Beans!”

As you are by now well aware, the contention regarding whether soccer players should engage in soccer-specific strength and fitness training goes much deeper than whether soccer players need strength training or not, the argument as to whether female athletes would benefit from such training has also been hotly debated. Their can be little doubt, given the findings of several recent studies by such prestigious institutions as the Cleveland Clinic, that the benefits are many and there are really no disadvantages whatsoever!

The fact is, the belief that soccer players were fit enough and strong enough without soccer-specific strength and fitness training was completely wrong. It has been proven, not only in the lab but on the pitch, soccer players play better, are more fit, are a more formidable force on the pitch, play with more confidence and assertiveness, and can do things they couldn’t do before a strength and fitness program was integrated into their training routine; and, they are less injury prone!

It is a well known fact that female soccer players suffer a greater number of knee injuries than their male counterparts. There are myriad reasons for this difference and we will address many of them as we progress. The interesting thing about this, as it pertains to this article, is that female athletes who have engaged in a regular, supervised soccer-specific strength and fitness program were 73% less likely to sustain a career shortening or career ending knee injury! The statistic, supported independently by several studies, is staggering and puts to bed once and for all the notion that soccer players, male or female, need not engage in regular strength and fitness training.

The data supports the notion that sex-specific and soccer-specific strength and fitness training not only helps the athlete develop into a better athlete but it keeps the athlete playing longer by significantly reducing the incidence of injury. There can be little doubt that such a training strategy benefits the players, the coaches, and even the fans by keeping their favorite players on the pitch that much deeper into their careers.

Three programs to get your team going, made for coaches starting out or wanting to step thing up a notch!

CoachZ
John P. J. Zajaros, Sr.
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com