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December 4, 2007 {!firstname}, Your Youth Soccer Fitness Newsletter #21 Are sports drink junk food...??? Only sent to verified subscribers. Reaching over 20 countries! Welcome to our new subscribers! ==============Table of Contents============= 1. Strength and Conditioning Byte (S&C) - 5 machines to avoid 2. Injury Prevention Byte - Bundle Up...??? 3. Nutrition Byte - Grocery Shopping Tips... ===========1. S & C Byte - Avoid These 5 Machines =========== 1. Leg Extension Machine- focus is primarily on the quad muscle that crosses both the hip and knee. Continuous use of this machine for exercises will create low back pain, hip pain or injury 2. Seated Leg Press- does a soccer player ever sit in a game and straighten out the legs??? 3. Seated "Groin" Machine. This is where you sit and move the legs in and out. Do you do this in a soccer game? 4. Hamstring Curl Machine. Do you lie on your stomach and bend your legs so that your heel goes to your buttocks during a game...? 5. Universal Bench Press Machine. Does this challenge you to be balanced...? Resistance training for sport must include total body exercises and have some resemblance to the function or activity performed in the game. Those exercises isolate muscle groups instead of integrating the entire body An alternative to this is found here. ======2. Prevention Byte - Bundle Up...!====== Outdoor Winter Conditioning
{!firstname} Winter is a great time to maintain an aerobic base (exercise with the use of oxygen) in the off season. This will compliment off season base strength training programs. It will allow you to maintain fitness levels, prevent injury and build up of body fat. You want to be coolly invigorated when you start your intervals and toasty at the end. You must keep in mind that your body heat will move up 10-20 degrees F warmer than the current air temperature as you get into the middle of your intervals. To reduce the effect of the chill factor plan your training run so that you start into the wind and return with the wind at your back. It is important that you are properly dressed for your winter training. {!firstname},layering your clothing is the most important. Your first layer/inner layer, should contain a material called polypropylene. This layer is the one that lies against your skin. This material allows water vapor to pass through. This allows your skin to stay dry even if you are sweating. This lining may be a long sleeved turtleneck, or may have round necklines, and may be a short sleeved shirt or even a sports bra. The style you choose will depend on the weather. Do not use cotton as the inner layer because cotton holds moisture. The middle layer is usually a thin turtleneck that's either all synthetic or part cotton/ part synthetic material. Very often it will zip up allowing you to control the ventilation. It acts as additional space to trap heat. The outer most layer protects you from the elements: wind, rain and snow. The outer layer you use is determined by how cold or wet are the elements. This outer layer may range from a vest or jacket to a complete suit depending on the weather condition of that day. The outer layers made from the following fabrics will suit you fine: Gore-Tex®, Windstopper®, DryRoad, Fleece and Microfiber. You will lose approximately 40% of year heat through your head. Thus a hat made from wool is ideal. A mask that leaves slits for your eyes, nose and mouth is another option. For your hands you may wear light insulated gloves under mittens. Wear two pairs of socks. A thin synthetic pair of socks with a wool or part cotton pair over the top will help prevent frostbite. Do not forget to protect your neck. This may be done by wearing a scarf, turtleneck sweater or a jacket with a zip-up collar. Also, on sunny days, sunglasses and sunblock are advised because the rays of the sun reflect off the snow. Next you may want to put cotton in your ears. It may help you from getting from bite. {!firstname}, keep these thoughts in mind: 1. Your your outdoor training should follow any resistance training if you are working outs. 2. Take the time to be properly dressed for your outing. 3. Focus on keeping warm and dry. 4. Always protect your extremities. 5. Enjoy the outdoors. Have fun with winter. ======3. Nutrition Byte - Are Sports Drinks Junk Food???====== http://articles.mercola.com/sites/articles/archive/2007/10/16/are-sports-drink.s-junk-food.aspx (copy and paste into your browser to read the rest) ...a report from the University of California at Berkeley warns that students who drink one 20-ounce sports drink every day for a year may gain about 13 pounds. This is no surprise to some nutritionists, who note that when you look at the ingredients, it's water, high-fructose corn syrup, and salt... click here for more details... {!firstname}, thank you for subscribing to the Youth Soccer Fitness Results Newsletter. {!firstname} please send me any questions or feedback regarding strength, power, endurance, nutrition and injury prevention for youth soccer. Cheers! Yours in youth soccer fitness Mike Grafstein B.Ph.Ed,CAT(C),CSCS,YCS,RMT p.s. "winning the inner game" soon to be revealed... p.p.s Since this is the holiday season I am leaving the extra bonuses until January 1st 2008. The investment to Youth Soccer Power Unleashed will be increased in in the New Year. Take advantage now! "Mike's Youth Soccer Power Unleashed is an essential buy for any parent whose child is an up and coming soccer player. The detailed program design answers all your questions and provides you with exercises that work. As a Fitness Expert myself, I recommend this program for any budding soccer star" Daniel Munday www.dpmperformance.com.au p.p.s off season training ideas soon to arrive... p.p.p.s -download this surprise 8 minute interview I did with the "Speed Queen" Melissa Roberts ================================================== I N C O M E O P P O R T U N I T Y FOR WEBMASTERS AND E-ZINE PUBLISHERS: http://www.youthsoccer-power.com/affiliate.htm
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