Why Strength Training For Soccer Should Not Be Underestimated?

Lately I have been thinking about why so many coaches miss out on strength training fundamentals when training soccer players. Actually, I truly believe that some coaches neglect the need for strength training all together. One of my favorite goalkeeper forums is swamped every week with talk about injuries sustained during the competitive season. Neglecting strength training can lead to injury throughout the season. I’ve seen many clubs here in Australia who have scrambled to search for players during the season because injury had depleted their playing roster. Strength training was never really advocated whilst growing up playing in the national league in Australia. Sure, we had access to a dank old gymnasium, but it was primarily used to increase strength after injury. Unfortunately, we fail to realise that strength training throughout the season can really make a huge difference competitively.

Following are some handy recommendations from Batson, J. et al. 2002 in regards to strength training for specific sports:

part of strength-training sessions.

Agility, speed, and strength are inherently fundamental aspects to training for any sport, especially soccer. Another important aspect is training the core and remembering to warm-up and cool down during competition. Understanding that strength training can increase muscle size, fiber density, strength, power and also increase bone mineral density which can prevent injury throughout the competitive season should not be something to be taken lightly. If strength training is good enough for clubs like Real Madrid or Manchester United, then it is good enough for competitive soccer players and athletes at all levels.

Sports Scientists Recommend High Carbohydrates For The Competitive Soccer Player

Never underestimate the power of carbohydrates to fuel maximum performance, that’s what the lab rats advocate and it should be the staple of high intensity exercise. Many years ago, carbohydrates were seen as the preferred source of fuel for the endurance athlete, though what we need to understand is that even in strength trained athletes, carbohydrates form an integral part of muscle growth and act as a fuel for maximum performance. A few studies have also pointed to the fact that soccer players should not be consuming too much creatine, as running in soccer is performed at sub maximal speeds? I believe that creatine supplementation does help the competitive athlete, especially strength trained athletes. Another fact is that good hydration is pivotal to maximum performance on the soccer field, so never underestimate the power of fluids to fuel maximum performance. An interesting study by Kirkendall, D.T. in 2004 looks at some interesting points for maximum performance as follows:

• Because so much of the running in soccer is at less than maximal sprinting speed, creatine supplementation likely provides no benefit to match performance.
• Overwhelming evidence proves that a diet rich in carbohydrates can fill muscles with glycogen, and glycogen is critical to optimal performance in soccer.
• Soccer players’ diets, especially in the days before hard training or competition, should include 8-10 grams of carbohydrate per kilogram of body weight (3.5-4.5 g/lb). Cereals, fruits, vegetables, breads, and pasta are good sources of carbohydrates.
• Refueling of muscle with carbohydrates should begin as soon as possible following a match or a strenuous training session.
• Inadequate replacement of fluids lost in sweat can lead to poor soccer performance and heat illness. Players should aim to drink enough during training sessions and matches so that their body weights after play are within about 1 kg (2.2 lb) of their starting weights.
• For a light workout or an easy match, especially when the weather is cool, water can be an adequate fluid replacement, if enough is ingested. But when play is strenuous and the weather is hot, carbohydrate-electrolyte sports drinks do a better job of maintaining body fluids.

There is nothing new from the above study that we have not already heard here at Keeper Skool. Though with the intensities of the modern game and the realisation that strength training is an integral part of the competitive soccer players training regime for maximum performance, we should never underestimate the need for good supplementation, especially creatine. Many studies, and years of research have proven that creatine is a very good supplement for maximising strength and power for maximum soccer performance.

10 Power Tips For Goalkeepers To Enter “The Zone”.

You had to rough it out for 90 minutes, there were many mistakes during the game that you now feel have become a burden to your performance. Like the Fonz said “Heeeeeyyyy”, relax and get into the zone! Nothing is more complicated than the competitive goalkeepers mental state. Because there are many components to the goalkeepers game such as catching, diving, commanding, sprinting etc…one small flaw can mean a mental breakdown that can spiral into many poor performances during the competitive season. But there is a way to increase your mental state so you have super performances all year round, no matter win or lose.

Getting into the zone is an important way for athletes to gain a competitive edge. One recent study by Dr. Costas Karageorghis of Brunel University, UK stated that are 10 cool ways of getting your mind into a positive, even when you feel like everything about your game is negative. Following is a list of techniques that you can utilise to gain a mental competitive edge for top gun goalkeeper performances all year round:

• Centering: “Instruct the athlete to begin by standing with their feet at shoulder width with arms by their sides. They should breathe deeply using the diaphragm and exhale very slowly. On breathing in, they must focus attention on the area behind the navel. They will notice that on each in-breath, the tension in the upper body increases slightly, while on each exhalation, there is a calming sinking feeling. Once mastered, Centering is a quick and effective way to attain calmness and counter the destructive effects of over-arousal.”

• Mental Rehearsal: If you can see it in your minds eye before competition, then you can certainly perform it effectively when it comes down to crunch time. Positive mental rehearsal revolves around tying in all the positive aspects of your game, and can include shapes, colours and textures that relate to your sport. Mental rehearsal entails that you can picture your success. It could mean a fantastic save, or a great set-play that you set-up.

• Error Parking: Ever made a totally silly mistake that it detracted from your performance? Believe me, I can totally relate to this. Actually one silly kicking mistake last year affected me so much that I could not repeat my great kicking form for the rest of the year. So you know why this is so? I left it unchecked and forgot how to park the error and move on. “There are many examples of sports stars getting caught up in their mistakes or frustrations and allowing a momentary lapse of concentration to bring about a collapse in their game. A fairly recent example involves the Manchester United and England soccer star, David Beckham. Beckham was representing his country at the 1998 World Cup Finals in France. England had made it through to the second round of the finals and faced formidable opposition in the form of their old adversary, Argentina. Having been brought down by the Argentinean striker Simione, rather than wipe his frustrations away into the turf, Beckham lashed out at Simione with his heel resulting in a red card and an early departure for England from the Championships. The control of anger and frustration is an important lesson, which Beckham needs to learn. Such psychological control would be a perfect compliment to his abundant technical skills.” When you are faced with a costly error you need to learn how to wipe it off, this could mean wiping it away on your shorts, or even spiting it out…yup even a spit!

• Losing Self-consciousness: No this does not entail getting punched by Mike Tyson. Could you imagine the temporary medical insurance you would need? Losing site of oneself on the soccer field can be extremely easy for a goalkeeper, especially through 90 minutes of play. Positive reinforcement and withdrawal into your own state of mind are two very good strategies. “First, consider that any attention given to onlookers is wasted mental energy, which can be channelled into sporting performance. Channelling attention into performance will ensure that physical capabilities are maximised. Second, just prior to the competition, withdrawal from the other competitors and avoidance of communication with them is a sound strategy. This will demonstrate appropriate focus and may even cause the other competitors to feel anxious. Finally, use of a self-affirmation statement, which reinforces the required positive mindset. For example, “Fear is negative. Desire is positive”, “When the going gets tough the tough get going” or “Be cool like the Fonz”. Remember, if you can talk the talk you can walk the walk!”

• Using Keywords: No, this does not mean making effective PPC campaigns for your Yahoo domains. But it does entail using a word or some other positive that relates back to your game, or a word that you can relate back to a certain movement in your game. “As well as using self-affirmation statements, the use of keywords to reinforce what it is that you are trying to achieve can be very useful as part of an armoury of sport psychology techniques. For example, the world champion canoeist, Britain’s Steve Harris uses the phrase “Keep it smooth” to emphasise the smooth entry of the paddle into the water. Many golfers report using a swing thought just prior to striking the ball such as “fluid”, “relaxed” or “loose”. You should advise athletes to find one word which encapsulates what they are trying to do and to use it at critical times just to get them completely focused on what they should be doing. Hence, sprinters may use “explode”, swimmers may use “glide” and cyclists may use “spin”.

• Self hypnosis: Getting it all wrong during your game can be like getting a strong case of primary pulmonary hypertension. But remember, that relaxation means getting into the zone and this could entail listening to inspiring music or repeating a mantra using keywords such as “calm” or “relax”.

• Simulated Practice: You can only receive the right tuition in your competitive sport by “doing it” and that does not mean you have to go out and get a distance education degree online. Actually talking the talk during your training week is the best way of understanding things that can go wrong during competition where it counts. “Simulated practice helps athletes by once again creating a mental blueprint for how to react in particular situations. One method which we have found to be effective with young tennis players is to have one member of the group serving while the remainder attempt to create as much noise and disruption as possible. This forces the server to focus intently on the task at hand, and, over time, greatly improves their powers of concentration.”

• Pre-Event Routine: Yup, you need to have a structured routine like a Houston criminal attorney during a court case. This means that structure need to take shape every time you play. It could entail having the right things in your kit bag, what mode of transport you will use to get to the park. Simple things like this repeated every game can give you what you need to keep a stable routine and your mind in check for competition.

• The Winning Feeling: “Ask athletes to think about their most successful performance ever. Encourage them to see themselves performing ……..; what were they wearing?; who were they competing against?; what was distinct about their movements? It is important for them to recreate exactly how they felt inside during their best performance and to write down every detail so that this feeling can be recreated at will.”

• The Power Of Sound: This could entail a strong powerful symphony, or an upbeat techno tune. Anything that soothes the savage beast, or gets you soaring like an eagle can help in motivating you to generate your best performances. Never underestimate the power of music to create powerful performances.

This is certainly not a definitive list, but it does give you some really cool tools to utilise for strong mental performances during competition.

Puma Kicks Adidas As Top Team Sponsor For The World Cup 2006

Run DMC had “My Adidas”, now Puma is kicking Adidas out of the top team sponsor spot for the World Cup 2006. More than 12 nations will be utilising Puma gear in a multi million dollar arm wrestle for big sponsorship deals. Following is a list of sponsors and teams for the World Cup 2006:

PUMA

Italy Three-times World Champion

Czech Republic

Poland

Switzerland Co-host of European Cup 2008 (with Austria)

Paraguay

Saudi Arabia

Ivory Coast

Ghana

Tunisia

Togo

Angola

Iran

NIKE

Brazil Five-times World Champion

Netherlands

Portugal

Croatia

Mexico

USA

Australia

South Korea

ADIDAS

Germany Three-times World Champion

France 1998 World Champion

Argentina Twice World Champion

Japan

Spain

Trinidad & Tobago

UMBRO

England 1966 World Champion

Sweden

LOTTO

Ukraine

Serbia-Montenegro

MARATHON

Ecuador

JOMA

Costa Rica

Words Of Wisdom From a Running Legend: Training All Systems Of The Body.

Alberto Salazar is a running legend. His son is down under with Sydney FC trying to ply his trade as a professional footballer (last I heard anyway). Something the old man has to share is his wealth of experience as a marathon behemoth. Winning 3 New York Marathons in the 1980′s and other international events is no easy feat. Actually, the marathon is one of the most gruelling athletic events in the world. What does Marathon running have to do with competitive goalkeeping you ask? What we have to understand is that running is an important component of a soccer players training regime. For a goalkeeper long distance running forms a base for the competitive season ahead. Following are some words of wisdom from the running legend himself.

“People often ask me what the biggest change is in training from my era in the 1970s and 80s, to the training that takes place in the 21st Century. My answer is always that the primary reason why the athletes are running so much faster as a whole is not a result of drugs, but rather because of the advances in training knowledge. The training programs for the most elite distance runners in the world is not just one of higher volumes, but programs of much greater complexity, breadth, and scope.”

The above is certainly true, I don’t understand alot of the hoopla about drugs, there is certainly a problem with drug abuse in some sporting events, especially at an international level. Overall, year on year we discover something more fascinating about the body and how to maximise its performance. Another key factor about sports performance is the stress Salazar places on training all systems of the body, here is an outline of the major systems of the body to maximise training:

• Musculoskeletal: “Rather than constantly trying to improve the cardiovascular system to handle higher workloads, why not also try to improve the musculoskeletal system so that a given workload, such as race pace intervals, will cost less energy because the musculoskeletal system is strong…Throw a basketball to many distance runners and they will embarrass themselves on attempting any sudden movements or change of direction. Becoming a better all-around athlete by concentrating on the above indicators of musculoskeletal health will make a runner much more efficient, quick, and powerful.”

• Cardiovascular: Here Alberto details varying aspects of the cardiovascular system from VO2 Max, sub Max VO2 and the lactic system and maximising the efficiency of these systems for top level performance “If one was more efficient, they would develop less lactic acid at a given pace.”

• Aerobic System: “The idea was that through the use of long, slow mileage, one would enable the aerobic system to function for a long period of time, delaying the use of the limited anaerobic system. While this technically was correct, we did not realize that more mileage at a slower pace did not effectively enhance the aerobic system. Using the car analogy once again, the aerobic system can be likened to diesel fuel: it is very efficient but does not facilitate the faster speeds that are needed for optimum performance.” This is interesting as I think that anaerobic power is very important for the competitive goalkeeper, Salazar believes that utilising the anaerobic system has been underutilised in competitive marathon running.

• Lactic System: Friend or foe? Many lab rats still debate the utilisation of the lactic acid system in improving or hindering performance. “Therefore, rather than viewing lactic acid as an enemy, one should look at it as an ally if the body is trained properly to utilize it. If the body is not trained properly, lactic acid levels will rise drastically during training, revealing that the short supplies of glycogen are quickly used up. Lactic acid does not necessarily cause any muscular damage or hurt performance; it is simply the body’s reaction to losing all of its glycogen stores.” I tend to believe that we can train each energy system specifically, and the reason why we have high rises in lactic acid after training is that we never train this system properly. If trained properly, lactic acid would not hinder performance but help increase it.

• Psychological System: “Psychological training can always enhance performance and make even the most naturally tough performers even better. We felt that the only people who completed psychological training were those that did not have natural mental gifts, and were “head-cases.” Now, common sense tells us that even the naturally toughest competitors can become more relaxed and more focused through the use of mental and psychological training.” As mentioned many time here at Keeper Skool, training the mind is extremely important if you wish to maximise performance and train to your peak levels of ability.

• Nutrition: At the thick of things, whether you think you need it or not, protein supplementation creates the foundation for growth. If you are training intensely you need protein to repair damaged muscle tissue. “Protein was considered important, as long as one took in the amount normally advised for the normal population. We now know that even distance runners, not just sprinters, need a higher protein intake than the average person. This is necessary to help the muscles recover from and rebuild after strenuous exercise. For power athletes, the rule of thumb is 1 gram of protein per pound of bodyweight per day. For distance runners, however, .75 grams of protein per pound per day is recommended. In today’s world of fast food and junk food, it is not uncommon for a distance runner to fall quite short of the recommended daily amount of protein.” There is also a need for glucose drinks (sports drinks) as glycogen is the main energy source of the body.

• Hormonal System: “It has been learned that the actual physiological reason for burnout is due to the adrenal glands losing their ability to react to stress any longer. After a long season of training and racing, the adrenal glands have reacted so often to the fight or flight syndrome that they become fatigued and are no longer able to provide the lift necessary for competition. After an adequate rest, the adrenal glands recover and are once again able to produce the adrenal hormones necessary for top level training and competition. It is therefore necessary to give your body the downtime it needs at least twice per year to allow the hormonal system to get back to normal. Even though one may feel healthy, uninjured, and ready to train hard, it is necessary to have at least a month per year of very little or no exercise where the heart rate is low and the production of adrenal hormones is limited.” There are many posts here at Keeper Skool that look at increasing the rest time during the off season, especially when the season was gruelling. Overtraining leads to decreases in performance and can lead to injury.

• Blood Chemistry: “Often, problems can be directly related to deficiencies only identified through a blood test. This can range from hormonal imbalances to ferratin deficiencies. When a problem occurs in a runner’s health, one can compare the current blood tests to previous tests to identify differences. If one only gets the blood work done while sick or injured, it is hard to determine what the normal levels are when healthy.” Getting a check up 2 to 3 times per year to check imbalances in your system is recommended at high levels of competition.

So there it is, words of wisdom from someone in a totally unrelated sport. Believe me, heed them well, and learn from the examples of those that have gone before you no matter what sport they play. Diversity in training can benefit the competitive athlete and help you to exceed your training expectations.

Super Goalkeeper Kicking Power!

Browsing as you do I stumbled across this crazy goal scored by a goalkeeper in a competition match in some far off league, that has possibly never been hear of. You have to check this out, it is awesome! Click the link here. Recently I remember a post by goalkeeper maestro Jeff at JB Goalkeeping who created a new video that detailed the mechanics of a goal-kick. The above video (although it is a freaky goal) shows how important a goalkeepers kicking game is at a competitive level. Working at your kicking game should be slotted into your training regime, possibly at the beginning of the training session whilst your legs are fresh. That little kicking session in your regular training can help facilitate better offensive plays and push your teams attacking momentum to new heights. Never neglect your kicking ability. In today’s fast paced game it means the difference between good goalkeeping and great goalkeeping.

MLS Goalkeepers In The Pits?

Once upon a time, MLS goalkeepers were the shining light that dawned a new epoch on the sprouting American soccer scene. With names like Tim Howard, Casey Keller and Brad Friedel becoming dynamite property in the mighty European leagues, one reporter has recently stated that American goalkeepers are in the doldrums. With names like Joe Cannon and Zach Thornton reaching their prime, it seems that some critics are claiming that the powerhouse of American talent is slowly losing its steam?

I’ve always been fascinated by the prowess and strength of guys like Brad Friedel and other elite American goalkeepers. The reason why I believe that American goalkeepers are at an advantage, and in some cases are comparable to elite Australian goalkeepers such as Mark Schwarzer (to name a few), is because of their exposure to many different sports at an early age. In a previous post I suggested that variety in sports at an early age, make for better all round athletes. Exposure to gridiron, basketball and baseball for example help create strength, power and cardiovascular ability at varying degrees which helps young athletes become great overall players in their chosen sport. Tony Meola had a stint in the NFL, Australian cricket captain Mark Waugh was a budding young soccer player at an early age, for example. Variety in sports and sports specific training in the long-run equals growth as a competitive athlete.

Many competitive goalkeepers in the US and Australia also have the allure of the big European leagues. Hopefully as both leagues grow domestically, we will see a pool of young talented goalkeepers laying their claim to goalkeeper glory. Time will tell.