Recovery and Injury Prevention

Joey Macauley
Complete Conditioning for Soccer
By: Greg Gatz

Mental and physical stress on your body precipitates from daily occurrences, from school to athletics, in which your body is the forced to resist or adapt to. In chapter 11 of Complete Conditioning for Soccer, Greg Gatz justifies valid information and daily practices to allow your body to recover and remain healthy. Initially, he explains that in order to keep your body in healthy composition, it's important to avoid overworking yourself. In the text, he says, "To develop a sound training plan, you must distinguish between volume and intensity" (Gatz 155). In essence, he's prescribing that tough workouts correspond with shorter time periods, or easier workouts can last for a longer duration. This promotes better improvement and maintenance for the mechanics of your body while participating in sports. Furthermore, Gatz specifies on essential techniques for recovering properly. This involve a nutritious diet, regular hydration, quality sleep, and various exercises such as massaging methods. Being able to commit all these aspects to a consistent daily schedule will translate into noticeable forward progress throughout training processes and performances (Gatz 157). 

(1) STAY HYDRATED!!
(2) Using the foam roller for glutes, quads, and hamstrings (book example)
(3) My ice/heat pad, smaller knot roller, and foam roller... all for recovery and soothing my small strains or injuries 

Personally, from playing soccer up to 5 days a week and with a possible 2 to 3 games a weekend, recovery is essential for me, day by day. After reading this chapter, I now understand the specifics for what I can and should be doing during and after training and competition to ensure that I continue maintaining and improving my muscle composition. The evidence I identified has altered the way I condition and train while making sure I'm avoiding injury or strain from overworking myself individually and with my team. Then, the information I paraphrased highlighted the check-list for the basics of what I need to incorporated while being involved with soccer. I know school hinders the amount of sleep I'm able to get, but I'm now aware of the extreme importance of hydration and nutrition, along with the use of different equipment to handle the soreness, knots, and stress with my muscles. 

Have you had to deal with over-stressing your muscles with an activity? If so, what methods did you do to recover efficiently, and if not, what would you have done?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.

Conditioning for soccer: Agility

Joey Macauley
Complete Conditioning for SoccerBy: Greg Gatz

While speed is the rate of which it takes to go from one point to another, agility is the level of efficiency to react to a stimulus. In chapter 8 of Complete Conditioning for Soccer, Greg Gatz focuses on this influential component of soccer and provides drills to pursue further success on the field. Essentially, agility training improves the execution of various coordinated body/muscle movements in space and with the nature of the body’s neuromuscular systems, improvements are quickly noticeable in one's performance after a few training sessions (Gatz 113). Additionally, Gatz further specifies beyond the basic definition of agility as he states, “Along with accelerating, agility involves reaction time, balance, coordination, stopping, and starting.” This leads to his elaboration on how to shape training programs as he introduces the division between the different drills, “Agility drills can be either reactive or nonreactive” (Gatz 114). In essence, non-reactive correlates with being able to anticipate something, and reactive drills challenge an individual’s ability to adjust to stimulus. Both are just as important when trying to dominate on the field and contribute to teams. Some of these drills include... 

(1) Shuttle Agility Drills: Sprinting 10 to 50 yard increments and using cones to incorporate changes of direction with sharp movements. Develops explosive strength, posture, and some balance
(2) Agility Ladder Exercises: Combination of many different patterns to speed up your footwork, coordinate your upper body with your lower body mechanics, and hones general athletic movements
(3) Line/Cutting Drills: Sprinting shorter distances and being able to change direction by isolating the position of your inside/outside foot to enhance explosiveness and balance for more muscle mechanic efficiency. 

Initially, I believed agility was simply being able to move quicker through improvised routes of adjusting to circumstances. However, after reading this chapter, Gatz added to my understanding to the multitude of concepts and mechanics that are involved in this component of soccer, along with how to individually improve it. The evidence that I paraphrased was not only the foundation to my aspiration to begin working on my agility, but also I was able recognize the distinguished movements that are often executed when I'm playing soccer. Then, the quotes I provided helped me form a simple program to isolate particular techniques and motions, which would translate in my performance on the field. Additionally, the evidence were parts of the chapter that influenced my knowledge of agility in order to effectively act on enhancing it. 

How did you perceive the definition and importance of agility in the activities you are involved in and what do you believe is the most important to focus on when conditioning this component?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.

Conditioning for soccer: Speed

Joey Macauley
Complete Conditioning for Soccer
By: Greg Gatz

Similar to the other components of soccer, including strength, flexibility, etc., speed can be taught and improved and isn't solely determined by inherited skill/potential. In chapter 7 of Complete Conditioning for Soccer, Greg Gatz defines speed and how to develop a program that incorporates drills and exercises that specify on the particular mechanics of your body. He explains how speed training for soccer should consist of combinations of acceleration, tempo changes, and multi-directional acceleration, which then correlates with the aspects of agility training. Also, Gatz warns that consecutive workouts dedicated to speed must be avoided to maintain forward progress by not over stressing the nervous system (Gatz 99). Then, Gatz specifies on how to design a program in order to effectively build upon your speed. He says, "To improve top-end speed, you need to understand and practice the basic mechanics of sprinting, including posture, stride frequency, and stride length..." (Gatz 100). Then, he adds, "When planning your speed development program, allow sufficient recovery between intensive bouts and adjust the volume to lessen the chance of over training" (Gatz 102). Following this information, Gatz lays out guidance plans and written tutorials for developing a speed program that incorporates various drills such as...

(1) Hill Sprints: Forces your steps to be quicker up and down. The resistance from the gradual incline works on your acceleration and stretches your muscles
(2-3) Get-up: Accentuates the driving force of acceleration and teaches you to use your arms to generate more power in motion. 

In essence, this chapter really taught me how to possibly increase my speed and agility which plays a major role in how players and teams are able to dominate. I now understand the correct methods or processes for how to improve my speed and I'm anxious to continue applying them to how I train. After reading the evidence I paraphrased, it now easier to strategically and effectively created a plan that will enhance the mechanics of my muscles, along with doing it safely in regards to muscle health. Furthermore, similar to how flexibility and balance training are separated into different styles of exercises, the quoted evidence that I included really made it more clear for me on what I could work on and what drills correspond with various focuses. All in all, I may not be the quickest player out there, but at least this chapter has given me valuable knowledge to keep moving forward. 

Do you consider yourself to have more speed then others? If so, how have you obtained it, and if not, what do you seek as the best plan in improving this component?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.

Conditioning for Soccer: Balance

Joey Macauley
Complete Conditioning for Soccer
By: Greg Gatz

An individual's balance is an imperative component for playing soccer. In chapter 4 of Complete Conditioning for Soccer, Greg Gatz elaborates on the importance and effect for having heightened awareness and ability to control your body in space. Unless you're a cat that will always land and their feet, it takes precise and disciplined training to purse enhancing the mechanical processes of your muscles. Therefore, similar to how flexibility exercises are divided between static and dynamic stretching, balance exercises are defined as either strengthening basic posture control or dynamic stability. Basic posture control focuses on increasing the vitality and balance of the core while dynamic stability results in more coordination to efficiently execute combinations of vigorous movements in motion, or in other words, optimizing neuromuscular control (Gatz 45). Furthermore, Gatz interprets balance as he goes more in depth asserting that, "helping you move and react without losing control is the job of the processing mechanisms in the brain that maintain a state of equilibrium. The body also calls on proprioceptors to respond to changes in body position, center of mass, and muscles length" (Gatz 45). At the end of the chapter, he provides drills and routines to progressively improve one's balance and specifically train the internal muscle mechanisms that are responsible for the component of balance that influence and individual's performance on the field. For example...

Lateral Bounding: "Explosive" takeoff to land and "hold" on opposite foot, keeping your body in the air for as long as possible (repetition and incorporate different patterns of movement with same technique)

Single-Leg Squats: With one leg and both arms reaching forward, I "try" to squat to the lowest position maintaining balance, pausing, and extending back to the starting position.

After the enlightenment of this information the idea and importance of my balance became more than just the ability to stay on my feet. I never considered how our muscles can be treated as processes of mechanisms that can be improved through repetition and certain exercises. Personally, I'd say have pretty good balance because of how I've had to handle and react to taller and stronger competition my whole life and be able to successfully shift my body in a variety of movements in motion. However, after reading the text I paraphrased I've been determined to apply basic but challenging exercises to my conditioning in order to continue heightening my balance proficiency. Additionally, it was very helpful learning about what balance really is in regard to your muscle structures and systems. Lastly, my directly quoted evidence that I provided, again, instituted a better understanding for the concept of balance and its influence/importance while performing on the field. Consequently, this allowed me to more fully grasp this component which then arranged better direction towards being able to improve my balance. 

How crucial is your balance during the activities you're involved in, and how have you or would you pursue improving upon your balance?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.

Conditioning for soccer: Flexibility

Joey Macauley
Complete Conditioning for Soccer
By: Greg Gatz

Playing soccer is more than just a competitive exercise, but it's dynamic and multifaceted. In the introduction to Complete Conditioning for Soccer, Greg Gatz explains that a strong and developing foundation for your flexibility, balance, agility, power, and speed are important for preforming at a high level. In chapter 3, he begins specifying on flexibility as he claims that its defined by your ability to move your body through a range of motions. Playing soccer involves a combination of coordinated muscle movements and actively increasing mobility through static stretching and dynamic routines with rhythm and tempo promotes an improving and quality performance (Gatz 25). Then, Gatz states, "I like to use three basic stretching techniques to develop flexibility in athletes: dynamic stretching, static stretching, and active stretching. Dynamic stretching... is a combination of movement drills and stretching that stimulate and prepare the body for an increased work load... Static stretching, or 'stretch and hold,' has a soothing effect on the body and is beneficial after training or competition... Active Stretching... is used as a recovery technique from heavy bouts of exercise (Gatz 26). Then, towards the end of the chapter, he includes recommended daily routines, drills, and stretches in order to effectively improve one's flexibility and preserve muscle health. For example...

[Stretch # corresponds with picture example # in which each stretch applies to the muscle strain from specific muscle coordination/movements]

(1) Side Groin Stretch for adductors (inner thigh) and hamstrings.
(2) Deep Forward Lunge Stretch for hamstring, glutes, and lower back.
(3)  Quadriceps Stretch for quads and hip flexors.

(1) Constant and agile changes in direction (Lunges, abrupt stops, cuts, etc.)
(2) An example of many different motions that require significant muscle coordination/stress (on glutes, lower-back, hamstring, etc.) at a single time.
(3) Per every shot (or something more than a 20 yard pass) your quads and hip flexors is put under stress that may put your muscle health at risk without periodic stretching for recovery and warm up.

Initially learning about the importance of flexibility I reflected on how poor my flexibility currently is, and has always been, and then how I rarely prioritize stretching at any point in time. This may explain why I'm too pathetic to even touch my toes "without bending my knees." Anyways, after reading this, I began integrating more static and dynamic stretching routines for isolated time periods before and after soccer training and games, along with after daily runs. I've noticed significant decreases in the strain and soreness of my muscles, especially in my legs. Also, my movements feel more liberal or fluid and has allowed me to endure physical actively longer. Then, after reading the quoted evidence that I found, it was interesting to learn that static stretching is for "after training or competition." This was a slap to the face because I'm sure most of you are aware that most organized groups for teams and whatnot statically stretch before games or performances to "loosen their muscles." Well, that's apparently wrong and after learning that, I have corrected the way I warm up and prepare for soccer or runs.

What activities are you involved in and how important is flexibility in order to perform well? Also, how would you, or how have you created a convenient schedule to stretch on a daily basis for the recovery and development of your muscles?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.