Soccer Conditioning: Soccer ball Control and Soccer Agility

Atlskillz, back again to try and give all of my bloggers and people of interest a little insight into soccer fitness. Remeber that having a diet rich in the added nutrients of fruits and vegetables and proper conditioning can give you the fitness edge. Today I would like to focus on fitness directly related to ball control and agility. Below you will find some training techniques that i use to prepare for the next game:

1. 1-minute jog while dribbling a soccer ball with quick little touches, changing direction and speed. Do this in a confined space where many changes and touches are necessary.
2. 1 minute head juggling.
3. For 1 minute throw ball up in the air, jump and while you are in the air trap the ball with you chest, settle the soccer ball down at your feet, and then sprint of quickly with the ball still in your possession.
4. 1 minute foot juggling with no spin on the ball.
5. 2 minutes starting out in a sitting position, throw the soccer ball up in the air. Try and get up before the soccer-ball hits the ground. Settle the ball at your feet and move of quickly with the ball still in your possession.
6. For 2 minutes, get 5 to 7 yards from a wall and shoot the ball first time at the wall making sure the foot is positioned, knee over the ball, center of your foot is striking the center of the ball, and that all the power is derived from a quick snapping motion of the lower leg.
7. For 5 minutes back off 20 yards and shoot the ball first tie at the wall. strike the ball as hard as you can regardless of the bounce, height, speed, etc. that the ball is coming at you.
8. For 3 minutes get within 5 yards of the wall- toss the ball against the wall to force you to jump to head the ball back at the wall. Catch the soccer ball after you headed it each time. make sure your toss forces you to peak in your jump. Remember the proper heading technique and use power.

I hope that these drills help you with your conditioning and ball control. I know that it can be very hard to get things done when you work out by yourself. But to help out with this i purchased an Ipod. It is great for my work outs cause it keeps me motivated and my mind focused on the task at hand. the ipod also has all sort of accessories that will provided comfort and access while you are on your way to better soccer fitness. But remember everybody, a good diet full of fruits and vegetables and great conditioning will give you the fitness edge that you need to take your game to the next level. For more information on Healthy Familyz or Bridging the gap between what you do eat and what you should eat contact your local juice plus welness consultant .

Soccer Tryouts: Soccer Training: Preparing for Soccer Tryouts

Atlskillz checking in again and i wanted to answer in response to the email: "So how do you get ready for that big tryout"? Whether you are trying out for a high school team, higher-level select team, college team or even a pro team, there are certain do’s and don’ts to love by in order to prepare yourself for the event.  To start, make sure that this team that you are trying out for is a good fit for you.  You want to make sure that the team that you are trying out for meets your needs for a challenge and you want to make sure that you agree with the coach’s philosophies.  In a way you want the team to tryout for you before you try out for them.  Make sure that this team is an overall good fit for you.

Now that you know this is the team that you want to play for, its time to prepare for the big day.  Remember, coaches are judging you on your performance on the field.  This is not a judgment of you as a person or your personality; so do not take it personally.  Coaches are judging you on your current soccer skills and their opinion of where you fit in there squad.  So for starters, you are going to want to be in tip top shape.  If you cannot run a series of sprints without feeling completely out of breathe, you need to work on your speed and endurance.  You should practice doing 8-10 100-yard sprints in a row, at least 3 tomes a week, in the month preceding the big day.  You will also want to strengthen your endurance.  You should be able to run 3 miles in at least 30 minutes, ideally in 25 minutes or less.  Currently, I am running 3miles in 27 minutes and 38 seconds. I know I am out of shape but I am still coming back.

Secondly, you will want to practice on your ball control skills.  This means practicing on your dribbling and shooting.  I know it’s hard to do some of this by alone, especially shooting but I find it to be extremely helpful in the long run.  Ideally, it is best to have a partner or even better partners to practice with.  Then you can mimic real game situations, and practice movement with a ball and with other player.  In addition to your individual skills, most coaches will want to see how you work with other players throughout the tryout.  Practice passing and movement off of the ball with your friends and you will be ready for playing with others on your tryout.  Remember every second with the ball at your feet counts.

Finally, and maybe one of the biggest points; don’t get hung up on positions.  Even if you have played nothing but defense, you should not limit yourself to a specific position on the field. You may not even realize how good you could be in a different position.  I found this out in first two seasons as a professional.  I have played every position on the field except goalkeeper.  Thank God for that!  But, the point is that I was playing.  So do not get stressed out if the coach puts you in a different position during the course of your tryout.  Perform as well as possible, and don’t worry that you may not be playing the position correctly.  The coach knows that he is moving players around and putting them in new places.  Think of it as doubling your chances of getting selected.

Remember to always keep a positive attitude, a 100% work-rate, be friendly and connect with the other players on the pitch.  Coaches will be evaluating you mental game as well as your physical game.  If it comes down to choosing between two players with equal physical skill, a good attitude can go a long way.  Other than that, when the opportunity presents itself you will be ready to cease the day and put your future in your own hands. I really hoped that this information helped.  I have compiled this information from various sources, but mainly from my personal and other existing professionals experiences.

Soccer Fitness: Aerobic Fitness vs Anaerobic Fitness

"Aerobic fitness" refers to endurance, or the ability to sustain work for prolonged periods. This is usually experienced in the abilities to walk, run, climb uphill, swim, etc. Most forms of sports, work, and recreational and military activities include elements of aerobic fitness. Generally speaking, any activity, which lasts less than 12 minutes, is not fully aerobic. The term "aerobic” implies that the individual takes up the oxygen necessary to accomplish the work during the activity.

In aerobic work, oxygen is obtained from the air and is transferred from the lungs to the blood and then to the muscles via the circulatory system. Maximal oxygen uptake, or maximal aerobic power (Vo2 max) is the indicator of aerobic fitness. Vo2 max is determined by the measurement of oxygen uptake during the performance of maximal work, typically while running on a treadmill or while cycling. Exercising for at least 12-minutes at sub maximal loads does this, after which the maximal effort is performed for one or two minutes. Oxygen uptake during this time is measured, giving the value of Vo2 max. As Vo2 max increases, the level of aerobic fitness also increases.

Aerobic fitness is dependent upon age and sex and it can be improved by training. It is highest at ages 18 to 20 years in males and 15 to 20 years in females, and it decreases with age in adulthood. In general, males have higher Vo2 max than females. The main reason for this is that aerobic fitness is directly related to fat-free body weight, which consists mainly of the weight of muscles in the body, and on the average, males have a higher muscle mass than females. As with other physiological functions, there are large individual differences in Vo2 max of people of the same sex and age. Some people show high Vo2 max without exercising because of genetics and other factors, while other people who exercise regularly do not show high Vo2 max.

Fast runs, lasting 10 to 15 seconds, are mostly accomplished by anaerobic metabolism. With longer exercise time, more aerobic metabolism is involved, and exercise lasting more than 12 minutes is mostly accomplished by aerobic metabolism. Work is performed by the muscles, which use oxygen for the combustion of fat and carbohydrates creating the energy necessary to move the body, or to move objects outside the body.

Anaerobic fitness or any training that involves intervals of intense activity and rest (or less intense activity) are very specific to playing soccer. This type of conditioning is also quite effective in burning calories and lowering your body fat. 
Anaerobic activity is more intense (70-100% of your maximum heart rate) than aerobic but shorter in duration. Due to this, it is commonly referred to as quality training. Anaerobic training activity is based on performing work while supplying the body with energy from stored sources such as glycogen. In this process, lactic acid is formed in the muscles thus causing you to feel fatigue or discomfort. Lactic acid buildup is the reason why anaerobic exercises cannot be long in duration and are usually segmented into intervals. 
Anaerobic endurance refers to your ability to sustain intense activity and recover quicker. This is generally dependent upon your body's lactate tolerance and removal. Weightlifters, for example, try to keep the time between their sets of repetitions as short as possible. This way they are developing both their musculature and anaerobic endurance.

 During Anaerobic training, one can only work for a short time at this level before you get too fatigued and go into something called "oxygen debt".  An example of  a great common anaerobic exercise is sprinting. Anaerobic training will make your body more efficient at using glycogen as a stored fuel and also help it deal with oxygen debt. One effect of oxygen debt is the build up of lactic acid, which is felt when your legs for example, feel a burning sensation at the end of an intense long sprint. This lactic acid needs to be removed from muscles as quickly as possible and anaerobic training helps make your muscles more efficient at coping with lactic acid and better at removing waste products from muscles.

Abdominal Muscles: Soccer And Core Muscle Strength

The game of soccer is very much a game of balance.  Being bale to elude defenders, jump over tackles and just control your own body can be at times a very difficult challenge.  By creating a strong center of gravity and building your stomach muscles, you instantly increase your sense of balance and control over movement.  Creating a strong core or mid section, will also benefit your soccer shooting technique.  I work out my abs about 3-4 times a week.  It has become a routine for me.  Here are a couple of abs drills that I use on my daily work outs to help me maintain a solid mid section:

• Bent Knee Crunches-lie flat on your back put your legs up perpendicular to the ground and bend your knees.  With your hands lightly supporting your neck slowly move your head and shoulders up towards the sky.  You want to maintain good form and keep your head facing they sky and not bent into your knees.
  
• Straight Leg Crunches- set up the exact same way, as the bent knee crunches except this time don’t bend your knees.  Your feet should be high in the air. Lightly support your neck with your hands and raise your head and shoulders to the sky.
• Scoops- Sit on the top of a staircase or somewhere where your feet can dangle just a bit.  Rest your hands just behind your but and lean back, raising your knees to your chest.  From this position slowly move your legs, straightening your knees, downward and in a scooping type motion.  As your feet are fully extended and scooping, pull your knees back towards your chest and repeat the scooping rotation.  This takes a little getting used to but it is very effective.  Older more experienced athletes might want to put a light 2-5 pound weights on their feet to increase the difficulty.
• Throw downs- I think we all have seen these at one point or another.  Grab a partner for this and lay flat down on your back.  Extend your arms as far above your head as possible and grab onto the ankles of your standing partner.  Raise your legs to a 90-degree angle, perfectly straight in the air.  Have your partner try and throw your legs to the ground.  You need to use your stomach muscles and keep your legs just inches off the ground and then raise them back up to your partner to repeat the process all over again.  Repeat this at least 10- 30 times depending on your age and strength levels.

Just and article that I found on BCSOCCCER.NET regarding the importance of abdominal muscle and the modern soccer player.  Although it is last in this article it really reiterates what I was talking about in my post. You can read this or check out the real article at bcsoccer.net. Thanks for logging in and checking out ya boy atlskillz one more time. Love, peace and respect.

“Common sense tells us you should train the body the way it’s used in a game.  The majority of movements in soccer demand control of the abdominal muscles while they are lengthening in a multitude of directions.  How then does lying on the ground doing straight ahead sit-ups prepare us for these demands?  It doesn’t.  In fact it often sets us up for injuries either by creating tight muscles and muscle imbalances or by inadequately preparing the torso for the demands of soccer.

The core is now recognized as much more than just a solid foundation from which the arms and legs move.  It is an integrative centre that produces and controls forces and coordinates movement of the upper and lower body.  This is how it should be trained.  If you watch a player effortlessly strike a ball and it takes off like a rocket it is presumed the strength of his leg has produced this.  In fact he has created this power from the core and pelvic region.

There are many trainers and physiotherapists that can help you design a core program specific to your individual needs.  It is crucial that you are instructed and perform these exercises correctly. If not these exercises will be ineffective at best or leave you on the sidelines on the injured reserve, at worst.”

Shooting The Soccer Ball: The Proper Technique

Taking shots on goal is something that every soccer player loves to do.  If there is a ball and a goal, it is a soccer players’ first instinct is to shoot.  Players don’t want to work on passing or trapping, and you can forget about fitness.  Everybody loves to shoot and score.  There are four key concepts and skills that a soccer player should master in order to have an accurate powerful shot.  They include; keeping your toes curled, knee over the ball, your head down and follow through.  If you can do those for things every time you shoot a soccer ball, you will strike the ball low hard and effectively.

First you should always curl your toes.  It is very important when you shoot that you do not use your toes.  Not only could they begin to hurt over time, but your shots will never go the same place twice.  When shooting the soccer ball you want to use the top part of your foot, where the laces of your shoes are.  This is known as the instep.  It is a much wider surface than your toe, so it will be more accurate and it does not hurt at all.  In order to hit the ball properly with the laces, you must point your foot towards the ground, lock your ankle and curl your toes.  When I say curl your toes, imagine picking up something off of the floor with your toes.  If you curl your toes like that when you shoot, you are ¼ of the way to a successful soccer shot.

Keeping your knew over the ball is vital to keeping your shot on the frame of the goal.  This is a huge problem that soccer players have when shooting on goal.  Not doing this will result in your shot going over the goal.  This is such a major problem because it can mean the difference between winning and loosing a game.  If you kick the soccer ball over the goal you have no chance of scoring, but if you put the ball on frame of the soccer goal, you increase your chance of scoring or creating a rebound for a teammate.  To correct these problems simply concentrate on your form and getting your knee over the ball when shooting.  To practice the proper technique, stand on your left leg and point your right foot and toes to the ground next to the front of your planted foot.  Look down and notice the position of your knee in regard to the position of where the ball would be in a shooting position.  That is what not to do!  Now slide your right foot, which is pointed toward the ground, back towards the heel of your planted left foot.  Now look down!  Notice how your right knee is now over the ball.  When you shoot you want to make sure that your knee is directly over the ball.  This will keep your shot low and increase your power and velocity of your shot on goal.

Keeping your head down is another vital function to strong accurate soccer shooting.  It is very common to want to look at where you are shooting.  You want to make sure that you don’t miss the goal to the right or to the left or shoot right at the goalie.  Unfortunately, by looking up when shooting you actually reduce your chances of hitting the target.  You definitely want to look up and know where your target is before shooting, but during the actual act you want t o have your head down.  If your head is down it will help you focus on getting your knee over the ball. If your head is looking up at the target your knee is most likely behind the ball and your shot is going to go over the goal.  So remember to always keep that head down and watch your foot make contact with the ball.  There will be plenty of time to look at the target after the ball sails into the back of the net. 

Last but not least is the follow through.  The follow through is a very important part of the soccer shooting process.  It may make the difference of 5 to 25 miles per hour shots.  When shooting the soccer ball with your right foot you want to have your left foot firmly planted next to the ball.  You want your right leg to be cocked, foot pointed towards the ground, and your toes curled.  As you swing through the ball your knee should be over it at the point of impact and then your leg should continue to completely follow through the swinging motion.  After contact you want to land on your shooting foot.  You want the force of your motion to throw you off of your planted foot and onto your swinging shooting foot.  This will allow you to generate as much power as you can by applying your body weight and centrifugal force to the function of shooting a soccer ball.

Soccer News: Shearer waiting for Keegan call

Its me again, Atlskillz checking in and I found this article on ESPNsoccernet. I am a huge fan of Allan Shearer and his commitment to the game of soccer. You can read this or check out the real article at http://soccernet-akamai.espn.go.com/news/story?id=499327&cc=5901.

Speculation has been rife in the wake of the 56-year-olds appointment on Wednesday night that the dream ticket partnership between Shearer and Keegan, which proved so popular with fans following Sam Allardyce's departure could become a reality. However, Shearer, who has let it be known he would have answered the club's call had they turned to him in their hour of need, is adamant he has not yet considered joining the man who paid £15million for him in 1996 back at St James' Park.
'I haven't considered it - I haven't had anything to consider, to be honest,' he told the BBC. 'He is his own man. As I said, I have got tremendous respect for him. I worked with him as a player at Newcastle and with England. 'I am sure he will do well and whoever he brings in, if anyone, it will be for the benefit of the football club.'

Shearer's response was diplomatic as Keegan started the process of assessing just what he will need to do, although he repeated his willingness to talk to the manager if he wants to do so. He said: '
First and foremost, I don't know whether Kevin wants me as his number two, and I don't know whether I want to be a number two. 'He hasn't been in the job very long. He needs to go into the football club and have a look around and see what he needs, whether he needs to bring his own people in or stick with the people who are already there. 'But if he was to ring me, then of course I would speak to him because I have great respect for him.'

Shearer found himself among the favorites in the betting stakes as Newcastle launched the search for Allardyce's replacement last week. Sources close to the former striker were quick to rule him out as the club let it be known they were looking for a more experienced man. However, as he enjoyed a break in Barbados, it emerged that he might after all be interested in the vacant post. But following Keegan's sensational return last night, he expressed his delight with the appointment and forecast improved fortunes for the the club and its long-suffering supporters. He said:
'I'm delighted. I was as surprised as a lot of people. 'What he will bring is tremendous enthusiasm, great commitment, and I think he will just bring a spark to the area. 'You have seen the reaction to the game yesterday evening - that's what he has on the area. 'He knows the football club, he knows the people, he knows what they want and he knows that they want a style of play there, they want to be entertained. 'He certainly did that last time he was manager and I am positive he will do the same again.'

Soccer Success: How To Contact College Soccer Coaches

Atlskillz checking in again just to give you potential college recruits some info or guidance into taking your success into your own hands. If you are a junior or senior in high school, its important to make sure you take an active role in your college recruiting process. After all who is going to care about you more than you. There are several steps that you can take to become proactive in your success off the soccer field. The first step is identifying the colleges or universities that would make a good fit for you. Start with a list of 10 to 20 schools that make sense from an academic, financial and soccer perspective. Once you have done some research, preferably with the help of family members and your club/high school coaches, and have a good idea of the type of college that would be the right fit. Now its time to contact a member of the coaching staff of those soccer programs. When preparing your letter there are some things that you should keep in mind.

1. Almost every coach now relies on email to both contact and receive contact from potential recruits. That is the preferred method of communication. To find out the email addresses for the coaches you are looking to contact, simply go to the college's athletic website and look for a staff listing of names and emails.
2. Be concise yet brief. Coaches at all levels receive dozens of emails/letters from high school aged players. All you are trying to do is show you have interest, pass along all of your contact information, your CP/soccer resume, and provide each coach with an upcoming schedule of your games so he/she can see you play.
3. Never have one of your parents write to a coach. You are the one the coach might be recruiting, so he/she wants to hear from you directly. (If the relationship develops and it appears that you might be attending that college, there will be plenty of time for your parents to have contact with the coaching staff.)
4. Provide contact information for your coach. Nothing is worse for a college coach than to have to track down your coach´s email or phone number. By having both an email address and a phone number listed after his/her name. This allows the college coach to quickly email or call your club and/or high school coach to follow up on your references.
   

These are a few steps to take into consideration when constructing a letter, or opening the lines of communication with college coaches. Just a few thoughts and some research from ya boy Atlskillz.

Soccer Fitness And The Dietary Lifestyle: What to eat before and after the game!

What you eat on a daily basis, affects your energy levels, your performance during games, and your overall health. A varied diet which provides a sufficient intake of calories is essential. I have found that there are many diets out there. The key is to realize that this is not a diet. Its a Lifestyle change. And more importantly you have to find one that helps you obtain the goals that you are trying to accomplish. I have found a diet that works best for me. I choose a high fiber, complex carbohydrate and mono-unsaturated or polyunsaturated fats instead of refined low-fiber carbohydrates and saturated fats.

Every soccer player needs energy to cope with the stress of training as well as performing in competitive matches. The portion of carbohydrates, fats and proteins consumed is of great importance. for a player in training, food rich in carbohydrates should be given priority, but must be balanced with a reasonable intake of protein low fat and lots of fruits and vegetables. The best carbohydrates to eat are the Complex carbohydrates as found in foods such as pasta , rice, noodles, baked beans pulses (beans, peas, lentils), bread unsweetened breakfast cereals, potatoes and sweetcorn. Peaches apricots and

bananas are excellent choices in fruit.

On match days fat and protein intake should be restricted and an easily digested pre-match meal eaten about three hours before kick-off, with a high protein snack consumed 90 minutes later. Your stomach should be practically empty come game time. For example,baked potato, pasta or rice with a low-fat sauce or breakfast cereal with low fat milk or banana sandwiches are all foods that are not too bulky and easily digested. For a high packed carbohydrate snack try toast (or muffins) with jam or honey, sweet jelly or unsweetened cereal. Drink orange juice with the meal and the snack. Do not eat doughnuts, potato chips, nachos or hot dogs before a game. These food will only hinder your performance on the pitch.

After the game, you should have a sweet snack and replenish your fluids. Fluid replacement is probably the most important nutritional concern for a soccer player. During a game your body looses its fluids through the skin and the lungs. If this fluid is not replace at regular intervals during and after the match and training, you can become dehydrated. The best way to prevent dehydration is to maintain body fluid levels, by drinking plenty of water before during and after the training session or match. Be mindful that thirst is not an indicator of how much body fluid you have lost. Remember don't become obsessed with dietary fads. Maintain a balanced varied diet with plenty of fruit and vegetables. I know that it can be hectic out there and sometimes you just don't have the time, but stay away from prepared and frozen meals. Fresh is best! This coupled with an active lifestyle is a key to a successful career and a healthy life.

Goal Scoring: The Shooters Mentality

AtlSkillz, checking in once again to chat a little more about Goal scoring and the shooting taking attitude. I find that there are several things that cause players to have poor shooting accuracy or even worse, not shoot at all. One of the biggest is the fear of missing. This is a mental constraint that you need to relieve you and your teammates of. Here are some ways to do that.

• Praise your teammates for taking a shot – this will boost their confidence and make them more likely to try a shot next time they get a chance.
• Always stay positive, even when you or a teammate misses – this will help confidence and improve team spirit.
• And remember it’s better to shoot and miss than not to shoot at all.
  

Another reason why players have poor shooting or choose not to shoot at all is their lack of confidence in there technique or ability. There is only one way to improve technique and that’s practice, practice, practice! Fortunately, the techniques used in shooting are the same as those used in passing. So as your ability to move the ball progresses – through use of the sidefoot, instep (laces) and even outside of the foot to swerve the ball – so will your shooting. So through practice and repetition your technique will improve and you will be able to focus on other aspects that will increase your scoring ability. For example:

• Always observe the keeper’s position – asking yourself has the goalkeeper left a gap you as an attacker can exploit?
• Selecting the best technique that will give you a better chance of scoring – side of the foot for greater accuracy, or instep drive(laces) and good “follow through” for power.
  
• Remember to plant your non-kicking foot alongside the ball
• Keep your head down, eyes on the ball. This is accomplished because you have already taken a moment to observe the goal keepers positioin.
  
• Maintain your balance and keep your body over the ball
• Keep your eye on the ball in order to make contact with the middle to top half of the ball
• And always, always keep your composure. This is one of the most important things to remember. It can make the difference in making a split second decision to turn nothing into a goal scoring opportunity.

And last but not least, just get your shot on target. “Hitting the target” is obviously the most important aspect of scoring goals. Here are a few more tips that will allow you to increase your goal scoring probability.

• Shoot wide rather than high – there’s a greater chance of getting your shot on target or causing the goalkeeper to adeflection that could result in another goal scoring opportunity.
• Shoot low – it’s harder for a goal keeper to reach shots along the ground because it’s further for them to travel to get down.
• Shoot across the keeper – it’s tougher for them to hold these shots, and means they could divert the ball back into the path of another attacker once again creating a goal scoring opportunity.
  

best soccer goal ever!!

This video is one that I ran across in youtube. It is a brief display of what we all strive to be as professionals. This player(Ibrahimovic), demonstrates composure, superb ball control, explosive strength, fitness, and the will and determination to put the ball in the back of the net. Simply extraordinary display of soccer. This is the essence of soccer. The reason that millions and millions of people worldwide love and cherish the game of soccer. The way he manipulates his way into the "18" and then finishes it off with an effortless goal, was a priceless work of art!

Goal Scoring

Shooting is a core skill for any soccer player. The are many different forms of shooting. Shooting from dead ball situations, shooting while running, shooting first time, drive shots and how to make the ball bend, curl and dip. I could go on for days enaming different scenarios. The focuse of this articles is simple to give you some tips and pointers to help you improve your shooting and accuracy.
Soccer is all about scoring goals. And every player should be ready when the time presents itself. You can achieve this while training. Encourage yourself to take more shots and aim the ball at the areas goalkeepers find most difficult to reach. But first and fore most, make sure that your shot is on target. In other words, make the goalkeeper work for his paycheck. If you put yourself in that mindset combined with repetition, your chances of goal scoring success will improve. Some experts believe the best and quickest way of getting your team to take more shots and therefore score more often, is to adjust their ATTITUDE to shot taking…

Soccer Fitness: The Symbiotic Relationship between Sleep and Soccer Fitness

Eating lots of fruits and vegetables are key to maintaining vitality and health. They also help reduce oxidative stress. Healthy, fit players will win more matches. It’s as simple as that. How many times have you seen a close game decided in the last 10 minutes because one team is fit and the other is running out of energy? Just by getting the proper intake of fruits and vegetables in your everyday diet you can help give yourself a fighting edge in the last 10 minutes of the match. Of course, I know that most clubs will not have a fitness trainer or a fully equipped gym. But there is a lot you can do to improve your soccer fitness, and your overall health practices. I tried and found that incorporating Juice Plus in my everyday diet help me bridge the gap between what I was eating and what I should be eating.

Eating the proper amount of fruits and vegetables is key to your overall health and fitness, but simply by getting the proper amount of sleep you can do wonders for your muscles. A good night of sleep is vital to a soccer player's physical and mental preparation for a game and his career. Although the amount of time that a player spends on fitness training and honing their basic skills is essential to improving performance, scientific research has shown that there is no substitute for a good nights’ sleep. If you are a coach reading this, you might not feel as though this is your role to control your players sleeping habits, but if your players seem to lack a healthy sleeping pattern, you need to advise them on the best way to address the problem. That is if they want to perform at the highest level of performance and if they want be professional players.

Deep sleep is not solely associated with rest, as it also replenishes and strengthens joints, bones and muscles through the release of growth hormones. As a coach you should use this point to promote the physical benefits of sleep to your players. It is probably the simplest and most straight forward way for a player to achieve a marked improvement in performance. Research has shown that sleep deprivation can lead to an 11% reduction in performance that can be visible through a variety of symptoms:

• Less energy and lower performance levels
• Can’t be bothered or annoyed attitude
• Reduced short-term memory

And here are also a few Do´s and Don´ts:
DO´s

• Make sure players relax before bed. They should avoid anything that is mentally or physically exerting beforehand.
• Listen to your body. Go to bed when you actually feel like you are tired.
• Eat foods such as beans, peas, nuts, vegetables and cereals can improve sleep.
• Consider going to bed an hour earlier before a match.
• To help promote sleep. A hot or cold shower or bath before bed can help as changing body temperature shortly before bed can lead to better sleep.

DON´TS

• Players should avoid huge meals mid evening, as leaving it too late to take food on board can lead to a bloated stomach. This is the last thing a player needs in preparation for bedtime.
• Players shouldn’t drink tea or coffee past mid afternoon.
• Players shouldn’t consume alcohol before bed before a match. Although alcohol can make players feel drowsy, it doesn’t necessarily lead to a peaceful sleep. This can be hard as a coach to control for his adult players, but limiting their intake to moderate amounts can help.
  
• Neither should players go to bed hungry, particularly after training, so eat something light as a hungry stomach can disrupt sleep.

For good sleep and body recuperation you need total quiet, a dark, cool and well ventilated room, and a good-sized bed. Everything stated in this article may not work for everyone, but as a rule of thumb, I would use this as a basic guideline or frame work to achieving your soccer fitness in one of the most basic and fundamental was possible. Good Night Sleep! More on soccer fitness to come, so keep checking in.

Nike Total90 Laser

No matter your position on the field , accuracy is essential. Nike's new edition to the total 90 series, allows you to put the ball where you want it! The Total 90Laser is built to let soccer players shape their shots and maximize passing accuarcy through better boot to ball contact. This boot is crafted for powerful shots and accuracy. The upper part of the boot is made of one peice of soft and supple Teijin microfiber for a seamless fit and feel. The new innovative S.P.P. (Swerve, Power and Precision) are the zonal rings on the vamp for shaping shots, amplifying power and improving ball control. The event member keeps the foot dry and moist field conditions. High-density molded EVA Sock liner and Heel Zoom air unit for cushioning. There are also some new features added to the Total 90 Laser.

1. Power Zone: 60% of all shots on goal are taken using the instep drive. The instep is also known as the sweet spot. The Power Zone is comprised of the new circular pattern. This new design amplifies boot to ball power and control.
2. Precision Swerve: Nike has implemented all new direct injected zonal contoured fins. These fins provide ball spin and trajectory control.
3. Moisture Control: The event/mesh combination protects from the elements while maintaining natural evaporative cooling.
4. Zoom Air: Lightweight, super-responsive performance cushioning. Incredibly thin, Zoom Air brings the foot closer to the ground, for optimum feel and aggressive maneuverability.

Purely based on the look of the Nike Total 90 Laser, they are a must have for me. I just ordered my pair from soccer.com. I have asked several of my friends and other players that are wearing the Nike Total 90 Laser and there have been nothing but good reviews. the only criticism that i have heard is that this shoe is not made for people with a narrow foot. Well, I have to be the judge of that for myself. So stay tuned to hear more about my Nike Total 90 Laser.

UEFA Champions League: "The Draw For the Last 16"

The Champions League last 16 draw took place on the 21st of December in Lyon. The draws are as follows:

• Celtic v Barcelona
• Lyon v Manchester United
• Schalke 04 v FC Porto
• Liverpool v Inter Milan
• Roma v Real Madrid
• Arsenal v AC Milan
• Olympiacos v Chelsea
• Fenerbahce v FC Sevilla

Arsenal has not drawn reigning champions AC Milan since the 1995 European Super Cup final. The Italians beat them 2-0, but having made the final in 2006, Arsenal will be hoping to avoid a repeat of that result.
The Draw did not work out in the favor of Scottish side Celtic, finding themselves Squaring up against the Spanish giant Barcelona. On the other hand, Celtic is familiar with Barcelona´s threat, having played them 4 times in 2004. While Chelsea´s boss Avram Grant, will be positive about his chances of providing Roman Abramovich with the continental success his predecessor Jose Mourinho could not after being drawn with the Greek side Olympiacos.
Liverpool has shown well in the knock out stages of the Champions League under there current leadership by Rafael Benitez. As a result, of their slow start they face of against the Serie A leaders, Inter Milan. the first leg will be hosted at Anfield, for the first time in the Champions League. The sides last met competitively in the European Cup semi-final in 1965, a two-legged contest which Inter won on aggregate.
Elsewhere in the draw, German side Schalke clashes with Porto, Roma play the stacked Real Madrid, and Fenerbahce tackle Sevilla. These games are to be played as followed:
Tuesday, February 19, 2008

• Liverpool v Inter Milan
• Olympiacos v Chelsea
• Roma v Real Madrid
• Schalke 04 v FC Porto

Wednesday, February 20, 2008

• Arsenal v AC Milan
• Celtic v Barcelona
• Fenerbahce v FC Sevilla
• Lyon v Manchester United

Tuesday, March 4, 2008

• AC Milan v Arsenal
• Barcelona v Celtic
• FC Sevilla v Fenerbahce
• Manchester United v Lyon

Wednesday, March 5, 2008

• Chelsea v Olympiacos
• Real Madrid v Roma
• FC Porto v Schalke

Tuesday, March 11, 2008

• Inter Milan v Liverpool

Make sure to watch and feel free to come back and comment on the games and anything on my page. I really enjoy the feed back and the criticism.

My Number 1 Soccer Shoe. "Adidas Predator"

I am a huge soccer shoe fanatic. I have over 30 pairs of shoes that are ready for the field. But I really only play in one pair. My number one choice for soccer boots has been the Adidas Predator. I currently own the 98 and 99, 01 and 02,05,and 06 predators. I just recently purchased a pair of the Adidas Predator PowerSwerve TRX FG. I am very pleased with this purchase. I usually purchase all of my shoes and everything soccer from Eurosport at soccer.com. Anyway, before the 07 version of the predator, my favorite was the 98 series. The 07 just seems to combine everything from the previous years. Let me give you a little more detail regarding the tailoring of this exquisite display of craftsmanship.
The upper part of the shoe is made of a genuwine Kangaroo leather. This sensitvie material provides lightness, durability, and a glove-like fit. This series features a smaller but extremely strong external heel counter. The all new re-engineered predator technology continues in its quest for perfection through scientific breakthroughs. Elements have been integrated into the power zone on the front part of the boot for to enhance more shot power and in the swerve zone, to continue to give your shots and passes the swerve and control that you desire. The Dynamic PowerPulse utilizes a Tungsten powder-filled Power Pulse element. This element shifts wieght forward toward the point of impact during a strike. In the end, creating more powerful shots and increased flexibility. Making this the most powerful predeator to date. The are some other features that provide for extra comfort.
The Predator Smart Foam covers the entire show. This allows for more power, more swerve, and improved control through sustained contact with the ball. The Adidas Xtraxion, is a quick change cleat or stud. This system allows for maximized pitch penetration and grip. Which provieds minimal stud pressure on the soles of your feet. The split outsole provides leightweight stability for solid foot placement on the pitch. And lets not forget the External Heel Counter. This year its smaller and just as strong as previous years. This dual compund heel counter reduces the pressure on the Achilles tendon and provides more comfort and stability. All and all a well engineered boot.
I have yet to play in a match with my new predators, but I have trained in them several times. I am more than pleased with the look and style of the boot. I would recommend this boot to anyone that has had previous predators and and those that are looking for some thing new. I do own many different styles and brands of soccer shoes. But when it comes down to it, there is nothing better than the feel of a brand new pair of predators. And if you take care of your boots they only get better with time.

Íslenski Fótbolti

Rodney Perry og Uche Asika fara utan til að endurnýja dvalarleyfi
- Missa af leikjum með Völsungi

Rodney Perry.

Mynd: Fótbolti.net - Magnús Már Einarsson

Rodney Perry og Uche Asika framherjar Völsungs munu fara af landi brott 3.júlí næstkomandi þar sem að þeir þurfa að fá endurnýjun á dvalarleyfi en þeir munu koma aftur til Húsvíkinga þegar þeir hafa lokið við það.

,,Þeir fara til síns heima og koma aftur vonandi sem fyrst. Það er ekki vitað hvað þetta tekur langan tíma en þeir koma aftur við fyrsta tækifæri," sagði Guðbjartur Ellert Jónsson formaður meistaraflokksráðs hjá Völsungi.

Rodney og Uche komu til Völsungs fyrir tímabilið eftir að hafa leikið með Víkingi og Þrótti í fyrra. Þeir munu leika með Völsungi gegn ÍH á laugardaginn áður en þeir halda utan.

Rodney hefur leikið fjóra leiki í annarri deildinni í sumar en Uche hefur skorað þrjú mörk í fimm leikjum.

The Transition From High School To College

The transition from high school to college can be very difficult for the student athlete. I know, not to long ago I was going on my official visits and viewing teams and campuses. One thing to remember is, do not stress yourself out! This is supposed to be a great time for you as an athlete, but more importantly as a young adult. Here is where you step out on your own and begin to make real decision for your life by yourself. Its a very liberating and empowering feeling. I still to this day remember the feeling of anticipation and excitement I had sitting down with my parents and giving them my top five schools of interest (UNC, SJ, GSU, USC, FIU). I suggest you do the same and pick your top five schools that you would like to attend. Make sure you do some research on the University, and make sure that its a good fit for you and your area of study. The next few steps will get you started in your pursuit for a university.

Create a CP or resume. Basically its your player biography. This is where you get to tell about all your accomplishments, teams and basically just brag about yourself. LOL! Make sure that your CP is concise, yet detailed and organized. Next you should really consider compiling a "highlight tape," of yourself. This just allows the coach to put a face with a number. The reality of the situation is that´s all you are right now is a number, and a video tape of yourself gives you a super advantage. The more detailed the tape the better it is for you. This is what I like to call your "steak and Potatoes." This is what you need to get the process rolling. I will be more detailed in a later blog regarding highlight tape and how to format and content material. Have this ready to distribute to your top five school. I would suggest that you make some extra copies to have ready to send to other promising opportunities.

In the mean time, you need to be staying match fit and performing well with your high school teams and your clubs. I will speak more specifically in a later blog about the importance of your club team. Picking the right club team can be a huge provider of exposure, the primary element of taking your game to the next level. While playing with the elite club teams, you get invites to all of the big youth tournaments, where all of the coaches and scouts are watching. You are also previewed to more experienced coaching and explosive tactical and technical training. Which also gives you the opportunity to play with and against better players, in return making you a better player yourself. I really could go on for days and days. I started this blog to give people another source of information and help if they needed. So feel free to comment anytime or ask for more information if you to are in the fight for living the dream. Godspeed!!

Professional Soccer and mental preparation.

The Road to becoming a professional soccer player is a long hard road that most don't get the opportunity to travel. If they do 9 times out of 10 they fall off somewhere before ever getting to see a glance of what it could be like. Well folks I am here. The thing that keeps me going is the same thing that got me here, the love of the game and the determination to be great at everything that I do. So for starters if you want to become a professional believe in yourself and be willing to give everything you have to make this happen. What I mean by that is live the life that you want to lead. If you want to be a professional soccer player carry yourself like one, eat what we eat, train how we train, always be a student of the game, etc. Be who you want to become. So to get started on your road to Pro Soccer believe in yourself and know that you can do anything if you put your mind to it. Because your mind will prepare your body for the task at at hand. Ultimately optimizing your potential and success. "What you Believe you can achieve." This is just the beginning of a long journey so prepare yourself mentally and the physical will come.

MLS (Major League Soccer) whats new!

Things are starting to heat up just a little bit as teams get ready for the upcoming combines. Players are being bought and traded. Each club looking for the missing link to there squads. Claudio Lopez is close to signing with a MLS club, more than likely DC United. Well that is if they are willing to spend that type of money on a player like that. I think Claudio still has several good season left in him and we all know that he can finish. No matter what it seems like a win win situation to me. Other transfer news, Davino signed with FC Dallas. New England Revolution have there hands full with transfers and negotiations with Columbian national team players. Not to mention English Championship league team Peterson North End is seriously looking to purchase striker Taylor Twellman. I am not sure if that is a good move for New England. I mean after all Taylor Twellman one of there marquis players, not to mention one of the top goal scorers in the MLS. DC United still in negotiations with Franco Niell the player from Argentinos juniors, a first division club from Buenos Aires. With 10 career goals and 60 appearances. This would be a huge pick up for DC, especially in the event that they loose Jaime Moreno in the off season. His technically ability and his darting speed make him a player to watch. If he does sign with DC, i think that him and Emilio will create a fierce tandem. And how could i forget but what about Ramiro Corrales. I am still waiting to see if the Dynamo will be able to negotiate his contract and get him back out on the pitch. the only things is trying to get him back on the roster under the salary cap. It might take a little bit of creative financing. Either way i hope that some sort of solution is reached so that he will be ready for the up coming season. Anyway just some things to know as you look forward to the upcoming season.

Soccer Agents

To everyone out there looking to advance there soccer career, beware of the frauds out there. There are wolfs in sheep´s clothing out there so protect yourself and do your home work. Through my research and found several sites that facilitate the process of finding an agent or a school. I have not found much success from those websites. I am not saying that they do not work, I mean anythings worth a try. What I am saying is do your home work before you engage in any transactions or specific information sharing, i.e. account info, negotiations, verbal commitments, etc. I personally did not have a bad experience, but a close friend of mine experienced a similar situation. The agent promised tryouts and accommodations, and financial support. Long story short it was some sort of fraudulent check operation. Once again I must stress that I am not saying that these sites are not helpful in reference to networking. Just make sure you do your homework before engaging in any activity. There are many things that you can do to help yourself when looking for an agent or helping an agent find you.

Historical progression facilitates opportunity

Weather you are trying to go from high school to college or you are going from college to professional ranks, the most important thing for you to get to where you want to go is exposure. Soccer in the US was not really considered a sport or should i say a sport for Americans. As a result, it made it hard for people like me and you with aspirations of one day becoming a professional. Then on Dec. 17, 1993 the MLS was formed fulfilling a promise to FIFA and the US Soccer Federation, to establish a "Division One" professional soccer league in exchange for hosting the 1994 FIFA World Cup. The league kicked off in 1996 with 10 teams. This monumental historical event gave footballers all over the US an opportunity to prove themselves as professional athletes. More importantly it provided them with tangible hope, that one day they could fulfill there dream of becoming a professional, and hopefully give back just a little bit of what the game gave them. Sorry got off point a little there. Just very passionate about the game and what it has brought to my life. I hope that this blog can at least guide you in the right direction so you to can experience what I have and go beyond.

Living The Dream!

"Begin each day as if it where on purpose."

I always wanted to be a professional soccer player. Well every since I felt like I could make decisions on my own, somewhere around the age of 10. LOL! Soon after graduating college I was seen playing with the USA under-23 men's national team, and long story short I have been playing professionally for the past three years. I am living my dream of becoming a professional soccer player. It required lots of early mornings, hard work and dedication. But more importantly it took me believing in myself and knowing that I could be anything that I wanted to be. Soccer is my life and I love what I do. I am living the dream.

Along the way there have been many obstacles. I approached those obstacles with the intent of overcoming and being better for it. One of those obstacles I am currently facing with the rehabilitation of my ankle and trying to get match fit. I know what it takes and I have the desire and I am working towards that goal with a clear and focused plan. The end result being ready for my soccer tryouts coming up in three months. I am living my dream and I know that once I get back out on the soccer field there will be nothing that can stop me.

In the mean time to prepare for my upcoming soccer tryouts. I am doing everything in my power to become and maintain my soccer fitness. One of the main ingredients in my plan to achieving my goals is my diet. I have been steadily maintaining a diet that is conducive to being soccer fit. This soccer diet consists of lots of Fruits and Vegetables. I am constantly eating fresh fruits and vegetables. It is recommended that we eat 7-13 servings of fresh fruits and vegetables. For me it is extremely hard to consistently get that many servings in daily. I have help with that. IT comes from a product called Juice Plus. I have been taking Juice plus for sever years now and it is the leading catalyst to me maintaining my soccer fitness. It helps reduce oxidative stress and eliminates free radicals that are produced while I am training for the next soccer game. Juice Plus also helps protect my DNA and production of Cells. Juice Plus has helped me bridge the gap between what I do eat and what I should eat to maintain soccer fitness.

Becoming Futbol Fit does not happen overnight. It takes alot of hard work and effort. It is very important to remember that you must also balance your hard work and effort with the proper diet full of fresh fruits and vegetables. If you can incorporate those two ideas into your everyday life, you should have no problem becoming Futbol Fit.

Dont Knock It till you try it!

What´s up everybody, its ya boy AtlSkillz here for the first time. I never ever thought that I would get so wrapped up in the internet that I would be writing my own blog! But you know what I put the fear behind me, and now here I am. I am not really sure where to take this but I am going to give it my best shot. So please bare with me in the meantime. Since my injury and my recent time on my hands I am really looking forward to this opportunity to express my artistic creative side. So to all of my fellow bloggers thanks for the inspiration and all the best in '08.