Update 2/25/07

Ladies,
this is a repeat of a post from last year but I wanted to reiterate the importance of fitness and a solid technical foundation for soccer. We may have a few practices canceled here and there which we may or may not be able to make up. If we can't make them up, particularly the early ones, we need to make sure we're doing the things we're supposed to be doing to stay fit. Some of you are doing other sports right now and that is a good way to assist in your fitness upkeep.

Also, there will be changes in the schedule and I will try to add scrimmages in when possible.

1. Running - as I told you before, soccer running is just about all sprints - there is no jogging involved. Therefore, you can increase your soccer running fitness by doing "fartleks." This is when you sprint at regular intervals when you are on a run. For instance, try to run at a jog for 20 minutes. Every five minutes, increase your jog to a full sprint for 30 seconds (the fartlek), then slow back down to your jog. As you get better, you can run for longer periods and sprint for longer periods. For now, jog for 20 minutes with the sprints every five minutes.

2. Exercises - stomach exercises are very important. Do as many crunches in a sitting as you can. The crunches with your legs extended upward are very effective. Also, try to hold the "Bridges" for two minutes, then add on 15 seconds the next times you do them. Hold side bridges for about 30 seconds or as long as you can stand them.

TECHNICAL

1. Wall touches. If you have a brick wall at your house, and chances are you do (and your parents let you), practice striking a soccer ball against the wall. You only need to stand about 5 ft away from the wall to be effective. Hit the ball 100 times with each your left and right feet trapping the ball each time or playing one-touch back to the wall. This is a great way to improve your touch. You can also throw the ball against the wall and head it back or body trap. Do 50 body traps.

2. Juggling. If you don't have a wall, you can juggle the ball. Remember also to throw the ball a few feet in the air and practice trapping it with all parts of your body (except hands and arms!)If you do these few fitness and technical drills, you can greatly enhance your game in a short time. You won't need to spend time at practice going over the basics.