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.

Strength Training: Hammer Curls

Weight lifting and strength training can provide many benefits such as improve physical health, increase strength, enhance athletic performance, and can even help individuals mentally by improving self confidence. However, if bad techniques are practiced injuries can be endured. Within these blogs I will provide pointers to ensure correct techniques and will also share my experiences  performing these exercises.

The book I chose to use to complete this project is Strength Training Anatomy Third Edition by: Frèdèric Delavier. This book gives exercises that you can perform while at the gym or in your own home. Along with the exercises the book also provides diagrams of what muscles the specific exercise is strengthening and includes instruction on how to perform the exercise properly. While reading this book I noticed that I was practicing poor technique and form while weightlifting particularly while I was doing hammer curls. Throughout this blog post I will inform you how to correctly do hammer curls and how to practice proper form to avoid injury.

To begin start with one dumbbell in each hand and with your feet shoulder width apart. For beginners I recommend to use 15 pound dumbbells or less so you can master proper procedure before moving on to heavier weights. Inhale and lift the dumbbell so it is parallel with your shoulder. After that, slowly release the dumbbell to your side and remember to exhale. Breathing during exercise is key because your muscles need oxygen.

According to the author "This is the best exercise for developing the brachioradialis. It also develops the biceps brachii, brachialis, and, to a lesser degree, the extensor carpi radialis brevis and longus" (Delavier 9). So, this workout is very beneficial because it strengthens multiple muscles in     your arms.

Proper angle to begin hammer curl. 

While I was performing this exercise I learned several things about improper technique and how to prepare yourself for this work out. The first thing I learned is to always keep your elbow at a 90 degree angle as you raise the dumbbell up towards your shoulder (Delavier 8). If you do not keep a 90 degree angle this can lead to elbow injuries because without the proper angle you are putting too much stress on your elbow.

Another thing I learned during this exercise is it is essential to keep a good posture and to tighten your abdominal muscles while doing this exercise. This is extremely important because if you don't you may injure your back from leaning back and using motion to lift the dumbbells.

Finally, I learned that wearing shoes is also very important even if you are exercise in your home. If you are worried about damaging your carpets I recommend that you buy a exercise mat so you can preserve your clean carpets and keep your parents happy.

Overall, I enjoyed performing this exercise because it is beneficial for improving strength and helps build arm muscle. Since dumbbell curls and hammer curls work the same muscles, which exercise of the two do you prefer to perform?

Works Cited
Delavier, Frédéric. Strength Training Anatomy . Third ed., Human Kinetics, 2010.

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.