Intervals

===========1. S & C Byte - Intervals ===========

{!firstname}, intervals refer to work to rest ratios in cardiovascular and

muscular training. As soccer is a game of bursts of energy

with recovery periods this one way to train soccer athletes.

Thus you hear numbers such as 1 to 2 or 1 to 3 or

sometimes 1 to 1 or even 2 to 1.

Generally the first number refers to the amount of time

the soccer player works and the second number refers

to the amount of time given for active rest.

Common examples would be 15 seconds work - 45 seconds

active rest (1 to 3) or 20 seconds work - 40 seconds active

rest (1 to 2). You may even do 30 seconds work with

30 seconds active rest (1 to 1).

You may start at a 1 to 3 work to rest ratio for a

couple of weeks two three times a week and gradually

move to a 1 to 2 work to rest ratio.

These ratios may be incorporated into practice or

completed by doing 20 to 30 metre shuffles.

Youth-Soccer-Fitness.com has a very simple 10 week

conditioning program. This program uses 30 second

intervals for both work and active rest (1 to 1 work to rest);

however you can take the same idea and do a 1 to 3

or 1 to 2 work to rest ratio.

Warm up and cool down for three to five minutes and

work up to a total of 30 minutes.

Click here to see the sample program.

===2. Prevention Byte - Indoor Vs Skill Development===

Indoor Soccer League vs Training or Off Season Fitness

{!firstname} for some players the indoor season is just around the corner.
It is necessary to take the steps now to prevent and / or
avoid injuries later.
Players need to be both physically and mentally prepared
to handle the challenge of pounding their bodies on surfaces

that have little or no give.

Here is a list of some common conditions that occur with
indoor soccer:
"Achilles tendinitis", "patellar tendinitis", "groin pull",
"quad pull", "hamstring pull" and "shin splints".

In order to prevent these conditions it is important to develop

good fitness habits. Here is a list of some things players

should do to prevent these injuries: increase muscle strength,

wear supportive shoes, participate in an active warm up and

cool down, execute proper technique and eat nutritionally sound.

It is important to have good lower body strength. The

stronger the muscles the more pounding it will absorb.

Children as young as age eight may start a resistance

training program with emphasis on proper technique

and quality supervision.

Squats and lunges are excellent examples of functional

exercises for the lower body.

A progression from this would be skipping rope with two feet

or alternating each foot.

One way to avoid "shin splints" or "Achilles tendinitis" is to

have indoor shoes that have a good arch support. An

unsupported fallen arch leads to too much pulling on the

Achilles tendon and muscles that support the arch.

Some athletes may need to get orthotics or inserts for

their shoes.

Warm up includes dynamic stretching of the major muscle

groups before game or practice. Starting activity without a

warm up is like bending raw spaghetti.

Current research indicates that static stretching must be

done away from the field on a consistent basis to achieve

greater flexibility.

Players must run and play soccer with sound technical skills.

A player is likely to have an injury if both running mechanics

and soccer technique are incorrect. Poor mechanics leads to

overcompensation; therefore, muscles are overworked and

this leads to injury.

{!firstname} it is for these reasons above I believe attending indoor

training for skill development or participating in an off season

strength and conditioning program is better for the soccer

athlete rather than playing in an indoor league.

In an indoor league you may be playing on poor small

surfaces with limited time on the field. This does not address

both the technical and fitness aspects of the game. For sure

there are soccer academies like Bryst International Inc. in

your area that provide high level coaching within a fun

environment.

Finally, sound nutritional and hydration habits prevent fatigue

and cramping which indirectly helps proper technique.

In conclusion it is important that players take the necessary

steps to prevent injuries. An off season strength and

conditioning program is the next logical step.

======3. Nutrition Byte - Grocery Shopping Tips======

-stay to the outside when shopping

-purchase lean meats and fish on the perimeter of the grocery

store for your proteins

-think fiber not carbohydrates i.e. both licorice and oatmeal

are carbohydrates -> which one do you think has more

fiber...? :)

-look for products that have 3g of fiber per serving when

choosing cereals, breads and snack bars

-many nutrient deficient products are packaged in colorful

red, orange and yellow boxes... buyer beware!

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{!firstname}, thank you for subscribing to the

Youth Soccer Fitness Results Newsletter.

Please send me any questions or feedback

regarding strength, power, endurance, nutrition and

injury prevention for youth soccer.

Click here for previous newsletters

{!firstname}, please feel free to pass this on to anyone you

think would benefit from this information.

If this was sent to you and you want to subscribe then

click here.

Thanks

***New time limited bonuses for

the next 100 customers of for

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Cheers!

Yours in youth soccer fitness

Mike Grafstein

B.Ph.Ed,CAT(C),CSCS,YCS,RMT

www.youth-soccer-fitness.com

www.youthsoccer-power.com

www.soccer-nutrition.com

http://youthsoccerfitness.getprograde.com

p.s. "winning the inner game" soon to be revealed...

p.p.s off season training ideas soon to arrive...

p.p.p.s On a personal note November 22, 2007 is the

3rd anniversary of my father's passing. Be grateful

for your health and time with your loved ones.

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Newsletter # 20