Back when I was in high school and playing soccer any resistance training was looked upon with a lot of prejudice:
-“Weight training will make you muscle bound, slow and will decrease your flexibility”.
This is what I used to hear all the time. I was a “late bloomer” so I was smaller than the other players in my league. Some of them were pretty strong and big already. I mean, adult big. Playing as a striker was getting much harder for me because, in spite of having good foot skills, I was being pushed off the ball.
I used to do martial arts a couple of times a week and they too were against weight training. Lucky for me, I had a brother who was a few years older, also played soccer and who lifted weights for conditioning. He suggested that I started doing some push-ups 3 times a week. I was about 15 then. On the field I started to feel that I wasn’t being pushed off the ball anymore. I gained a few pounds in my upper body and that made me decide to do something more structured on my own.
Without anyone knowing I bought used set of dumbbells and barbell with just about 50 pounds of weight. I started doing some chest presses, curls and pull-ups. I always had a strong core from the martial arts training so I decided not to overdo those. I kept my workouts to 30 minutes and no more than 3 times a week depending on how busy my week was.
Obviously I got stronger and that helped me immensely in soccer. It’s like I got new game all of a sudden. I also notice that I stopped getting injured because the stronger muscles were helping me.
Nowadays, if you watch professional soccer it’s clear that every played works out to get stronger on the field. Skills alone aren’t enough. Some players are huge, fast, flexible AND skilled. Compare pictures of stars from the past with current stars from the 60s and 70s. The stars of today are much fitter, leaner and much, much more muscular.
So what I suggest is that if you are feeling that you aren’t strong enough on the field, you should probably work on overall strength. Remember, don’t overdo it. Over-training is one of the worse things you can do and in training, many times MORE=LESS. If you are feeling too tired to play what’s the point? Listen to your body and get proper rest.
There are many magazines/books you can get at your public library that will assist you with putting a strength training program together.
Thursday, March 3, 2011
Tuesday, March 1, 2011
It's All About Preparation
I lot of people have asked me how did I prepare for games? How do you get a better edge? Warm ups, mental concentration, anything special?
I think a lot of it comes with the player's personality. I have seen a lot of things work well for different people. When I played competitively, I used to like to set my gear and uniform in a chair in my room the night before the game. This served me as reminder and helped me to know all was in place for "tomorrow's game".
As preparation for game, I like to eat a nice fueling meal about 3 hours before the game. The contents really depend on game time but usually consist in of mostly complex carbohydrates (whole pasta, rice or bread work well for me) with a bit of protein (cheese for example), accompanied by a juice and a fruit. This way I know I'll be fueled but not full. As a supplement I like a complex B and C because I feel these give me more energy at game time. I am no Doctor or Nutritionist (so consult them first) and these are based on personal trial and error.
I have been using Vitamin C and Complex B for years and know many players who do the same. A few years back I got an e-mail from a former team mate telling me about 5 hour energy (which is B complex in liquid form) joking that we knew it all along.
About an hour and a half before the game I like to do a very light weight workout. Nothing for the legs! I usually do some push-ups, pull-ups, curls, sit-ups or plank followed by a very light stretching. This is meant to warm you up and get you ready for battle.
While driving to the field I play my favorite soccer tunes. This is a spot where every player has to pick their own tunes that help them get more focused on the game.
I like to arrive at the field at least 30 minutes before the game (if possible) and warm up by shooting, trapping and dribbling imaginary defenders. Some players like complete isolation and silence before the game. I like to interact little bit but respect the players who don't.
These are the things that really worked for me as a player. What you can do is try some of these and see what works for you. Keep a journal or mental notes and try repeating the things that made you successful and adjust the ones that don't.
I think a lot of it comes with the player's personality. I have seen a lot of things work well for different people. When I played competitively, I used to like to set my gear and uniform in a chair in my room the night before the game. This served me as reminder and helped me to know all was in place for "tomorrow's game".
As preparation for game, I like to eat a nice fueling meal about 3 hours before the game. The contents really depend on game time but usually consist in of mostly complex carbohydrates (whole pasta, rice or bread work well for me) with a bit of protein (cheese for example), accompanied by a juice and a fruit. This way I know I'll be fueled but not full. As a supplement I like a complex B and C because I feel these give me more energy at game time. I am no Doctor or Nutritionist (so consult them first) and these are based on personal trial and error.
I have been using Vitamin C and Complex B for years and know many players who do the same. A few years back I got an e-mail from a former team mate telling me about 5 hour energy (which is B complex in liquid form) joking that we knew it all along.
About an hour and a half before the game I like to do a very light weight workout. Nothing for the legs! I usually do some push-ups, pull-ups, curls, sit-ups or plank followed by a very light stretching. This is meant to warm you up and get you ready for battle.
While driving to the field I play my favorite soccer tunes. This is a spot where every player has to pick their own tunes that help them get more focused on the game.
I like to arrive at the field at least 30 minutes before the game (if possible) and warm up by shooting, trapping and dribbling imaginary defenders. Some players like complete isolation and silence before the game. I like to interact little bit but respect the players who don't.
These are the things that really worked for me as a player. What you can do is try some of these and see what works for you. Keep a journal or mental notes and try repeating the things that made you successful and adjust the ones that don't.
Monday, February 21, 2011
The Infamous, Game Resolving Toe Poke
The Infamous, Game Resolving Toe Poke
Being a youth coach, I have to constantly remind my players to use “use the shoe laces” while shooting. They all start using toe pokes because it’s the natural thing to do. However the toe poke usually sends the ball in the wrong direction. Or does it?
Consider these 2 World Cup Goals:
1- Romario in Brazil against Sweden in 1994 in the Silver Dome in Detroit (yes I was there!):
http://www.youtube.com/watch?v=wrvOo08OeWc
3- Ronaldo in Brazil against Turkey the Semi-Final of the 2002 World Cup in Korea/Japan
http://www.youtube.com/watch?v=p1QRAbDc-J0
OK, I am using 2 Brazilian examples, but that is on purpose. Being the inventors of the Futsal, Brazilians has somewhat of an advantage when it comes to toe poking. That is because in Futsal the toe poke is the rule and the “shoe lace” the exception.
If you look closely at both goals, you will see that they had 2 things in common:
a- The forward was being marked by multiple players. Taking a big swing of the leg was literally impossible.
b- The goalkeepers were both moving towards the opposite direction of the shot.
With no time to swing, the toe poke requires a lot less time to fire. It also catches the defense and goalkeeper by surprise because they are waiting for the big swing before jumping. Although neither shot was very powerful but both made into the net.
So how do you train the toe poke? Make a very small goal, 3 feet wide and go about 20-25 yards away from it. Toe-poke the ball until you can get 5 in a row inside the small goal.
Being a youth coach, I have to constantly remind my players to use “use the shoe laces” while shooting. They all start using toe pokes because it’s the natural thing to do. However the toe poke usually sends the ball in the wrong direction. Or does it?
Consider these 2 World Cup Goals:
1- Romario in Brazil against Sweden in 1994 in the Silver Dome in Detroit (yes I was there!):
http://www.youtube.com/watch?v=wrvOo08OeWc
3- Ronaldo in Brazil against Turkey the Semi-Final of the 2002 World Cup in Korea/Japan
http://www.youtube.com/watch?v=p1QRAbDc-J0
OK, I am using 2 Brazilian examples, but that is on purpose. Being the inventors of the Futsal, Brazilians has somewhat of an advantage when it comes to toe poking. That is because in Futsal the toe poke is the rule and the “shoe lace” the exception.
If you look closely at both goals, you will see that they had 2 things in common:
a- The forward was being marked by multiple players. Taking a big swing of the leg was literally impossible.
b- The goalkeepers were both moving towards the opposite direction of the shot.
With no time to swing, the toe poke requires a lot less time to fire. It also catches the defense and goalkeeper by surprise because they are waiting for the big swing before jumping. Although neither shot was very powerful but both made into the net.
So how do you train the toe poke? Make a very small goal, 3 feet wide and go about 20-25 yards away from it. Toe-poke the ball until you can get 5 in a row inside the small goal.
Friday, February 18, 2011
What does it really take to be a forward in soccer?
In the past few years I have seen a lot of talented kids try to move from midfield or defense to being a striker. In spite of having great footwork, agility and a good shot they end up failing because of a few details. Here is what worked for me when I was a kid and made this transition from defense to attack:
1- Always attack vertically. What I mean by this is dribble and run with the intent of taking a shot. Unless you are trying to delay the opponent, dribble and attack towards the goal.
2- Work that weak foot! By being able to kick the ball fast because it’s in reach of your weak foot you have a better chance of scoring. You should work so hard at it that people watching you can’t tell which one is your weak foot.
3- Work on the “crunched” cross. I call crunched cross a ball that is 50-50 between the forward and the defense. To be a good striker you need to get to that crossed ball before the defender. When receiving crosses: i) get to ball first, and ii) shoot 1-touch to surprise the defense. Don’t try to take the perfect shot because you will lose precious time. One touch shots, even if weak, usually surprise the keeper.
4- Use your arms. Yes use your arms. Defenders will push you and shove you. This is what defenders do. I am not telling you to foul them. I am telling you to use your arms to protect yourself and the ball. I have seen an epidemic of kids with bruised faces because they can’t defend themselves. Soccer is a contact sport. If you can’t protect yourself you will get hurt over and over again.
5- Do cone work. Use cone training to change direction and shoot. When you are at full speed and change directions you throw the defense off balance. Do it 2, 3 times and you are a few steps ahead of them. You can use a few different sequences to improve your acceleration and cutting speed while keeping control of the ball. Recently retired Brazilian Ronaldo Nazario was a master in this type of skills. Below this post is a link to a soloist sequence.
These were the tips that really worked for me years back.
And here is the link to the video:
http://www.youtube.com/watch?v=3M7R8nKMxlo&feature=player_embedded
Enjoy!
In the past few years I have seen a lot of talented kids try to move from midfield or defense to being a striker. In spite of having great footwork, agility and a good shot they end up failing because of a few details. Here is what worked for me when I was a kid and made this transition from defense to attack:
1- Always attack vertically. What I mean by this is dribble and run with the intent of taking a shot. Unless you are trying to delay the opponent, dribble and attack towards the goal.
2- Work that weak foot! By being able to kick the ball fast because it’s in reach of your weak foot you have a better chance of scoring. You should work so hard at it that people watching you can’t tell which one is your weak foot.
3- Work on the “crunched” cross. I call crunched cross a ball that is 50-50 between the forward and the defense. To be a good striker you need to get to that crossed ball before the defender. When receiving crosses: i) get to ball first, and ii) shoot 1-touch to surprise the defense. Don’t try to take the perfect shot because you will lose precious time. One touch shots, even if weak, usually surprise the keeper.
4- Use your arms. Yes use your arms. Defenders will push you and shove you. This is what defenders do. I am not telling you to foul them. I am telling you to use your arms to protect yourself and the ball. I have seen an epidemic of kids with bruised faces because they can’t defend themselves. Soccer is a contact sport. If you can’t protect yourself you will get hurt over and over again.
5- Do cone work. Use cone training to change direction and shoot. When you are at full speed and change directions you throw the defense off balance. Do it 2, 3 times and you are a few steps ahead of them. You can use a few different sequences to improve your acceleration and cutting speed while keeping control of the ball. Recently retired Brazilian Ronaldo Nazario was a master in this type of skills. Below this post is a link to a soloist sequence.
These were the tips that really worked for me years back.
And here is the link to the video:
http://www.youtube.com/watch?v=3M7R8nKMxlo&feature=player_embedded
Enjoy!
Tuesday, January 18, 2011
Neymar, 4 vezes
Sensacional o sub-20 do Brasil e Paraguai ontem. Neymar teve seu dia de mito fazendo 4 gols na vitoria de 4-2 e o Brasil tendo 2 expulsos.
Me parece que os juizes da America do Sul todos tem bronca do Brasil. Os 2 cartoes foram bem dados, mas o Paraguai bateu a vontade e deivia ter terminado o jogo com 9.
Com 18 anos e todo esse futebol, vale lembrar que ainda e' um menino. Vai errar muito e aprender. Ja' aprendeu a tomar faltas e ficar quieto, o que e' um passo muito grande. Tem que aprender a nao contestar o tecnico, que esta' vendo o jogo de fora e acompanhando o dia a dia dos treinos. Fora isso, que continue assim em campo.
Me parece que os juizes da America do Sul todos tem bronca do Brasil. Os 2 cartoes foram bem dados, mas o Paraguai bateu a vontade e deivia ter terminado o jogo com 9.
Com 18 anos e todo esse futebol, vale lembrar que ainda e' um menino. Vai errar muito e aprender. Ja' aprendeu a tomar faltas e ficar quieto, o que e' um passo muito grande. Tem que aprender a nao contestar o tecnico, que esta' vendo o jogo de fora e acompanhando o dia a dia dos treinos. Fora isso, que continue assim em campo.
Monday, January 17, 2011
Rafael Goleiro do Santos ou Santo Rafael?
Gostei de ver a atuação de gala do Rafael na estréia do Paulistão 2007.
Quase inconcebível que o goleiro seja o melhor em campo em uma vitória por 4-1.
Mas aconteceu. Abre o olho Mano!
Quase inconcebível que o goleiro seja o melhor em campo em uma vitória por 4-1.
Mas aconteceu. Abre o olho Mano!
Thursday, January 13, 2011
Uma Farsa
Van Persie é uma Farsa
Essa aconteceu na Copa de 2010. Foi a prieira vez que levei meu filho André para o Brasil. Uma exposição incrível ao futebol para ele, entao com quase 7 anos e já mostrando talento.
Em São Paulo, na praia ou na fazenda em Pinhal todos assistíamos aos jogos.
No dia do jogo das quartas de final contra a Holanda estávamos em São Paulo junto com a família da minha irmã Neta para assistir. A família toda, uma verdadeira festa de gente.
O Brasil começou bem e Robinho fez um gol. Fernando, meu querido sobrinho que é jornalista, cobrindo o jogo ao vivo via internet em seu Laptop.
O André sempre prestando atenção ao jogo, as pessoas e a tudo em volta. Tudo muito diferente da sua vida tranquila nos EUA, aonde a família esta longe.
Num certo ponto do jogo, o jogador Van Persie da Holanda se joga tentando cavar uma falta. E Fernando solta "Esse Van Persie é uma farsa". Essa, para nos dois, virou a frase da Copa.
A Holanda catimbou muito com de Joong e Van Bommel batendo a vontade, Robben se jogando bem ao velho estilo Verdugo Uruguaio. O Juiz Japones errando muito, invertendo faltas fez com que o Brasil quebrasse a concentração.
Felipe Mello Acabou expulso num lance ridículo. Deu no que deu e o Brasil perdeu.
Na volta da viagem, eu e o André entramos num grupo de futebol fantasia do Campeonato Inglês. Agora, sempre que vemos o Arsenal em campo, quando o Van Persie pega na bola sai em uníssono: "Uma Farsa!"
o André voltou apaixonado pelo Brasil e pelo futebol. Na final da Copa torceu para a Espanha e saiu feliz. Agora ele joga sem parar. Assiste, joga botão, video game, lê livros sobre futebol, ouve historias contadas por esse Pai e vemos vídeos de jogadores antigos no youtube.
No fim, futebol acabou sendo a "cola" da conexao com o Brasil. Isso, mesmo o Brasil não tendo ganhado a Copa.
Mas a lembranca da familia junta e' que e' marcante, legal e inesquecivel.
Estaremos no Brasil em 2014!
Janeiro de 2011
Essa aconteceu na Copa de 2010. Foi a prieira vez que levei meu filho André para o Brasil. Uma exposição incrível ao futebol para ele, entao com quase 7 anos e já mostrando talento.
Em São Paulo, na praia ou na fazenda em Pinhal todos assistíamos aos jogos.
No dia do jogo das quartas de final contra a Holanda estávamos em São Paulo junto com a família da minha irmã Neta para assistir. A família toda, uma verdadeira festa de gente.
O Brasil começou bem e Robinho fez um gol. Fernando, meu querido sobrinho que é jornalista, cobrindo o jogo ao vivo via internet em seu Laptop.
O André sempre prestando atenção ao jogo, as pessoas e a tudo em volta. Tudo muito diferente da sua vida tranquila nos EUA, aonde a família esta longe.
Num certo ponto do jogo, o jogador Van Persie da Holanda se joga tentando cavar uma falta. E Fernando solta "Esse Van Persie é uma farsa". Essa, para nos dois, virou a frase da Copa.
A Holanda catimbou muito com de Joong e Van Bommel batendo a vontade, Robben se jogando bem ao velho estilo Verdugo Uruguaio. O Juiz Japones errando muito, invertendo faltas fez com que o Brasil quebrasse a concentração.
Felipe Mello Acabou expulso num lance ridículo. Deu no que deu e o Brasil perdeu.
Na volta da viagem, eu e o André entramos num grupo de futebol fantasia do Campeonato Inglês. Agora, sempre que vemos o Arsenal em campo, quando o Van Persie pega na bola sai em uníssono: "Uma Farsa!"
o André voltou apaixonado pelo Brasil e pelo futebol. Na final da Copa torceu para a Espanha e saiu feliz. Agora ele joga sem parar. Assiste, joga botão, video game, lê livros sobre futebol, ouve historias contadas por esse Pai e vemos vídeos de jogadores antigos no youtube.
No fim, futebol acabou sendo a "cola" da conexao com o Brasil. Isso, mesmo o Brasil não tendo ganhado a Copa.
Mas a lembranca da familia junta e' que e' marcante, legal e inesquecivel.
Estaremos no Brasil em 2014!
Janeiro de 2011
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