We train twice weekly (Wed 6.30 and Sunday 10am) from now until mid December.
November 17, 21, 24, 28
December 1, 5, 8, 12, 15
Some (hopefully most) of the Sunday sessions will be organised matches. there will also be some Friday night matches.
In January, training will commence the week of the 17th.
Please follow your fitness program and add ballwork in order to be ready for a good season.
Monday, November 15, 2010
How Fit Do I Have To Be?
A few of you have asked me give you a fitness program that you can follow. The one I have outlined is for you to complete on days that we are not training. So basically, Monday, Tuesday, Thursday, Friday until mid December (when we stop training).
After that it's Monday, Wednesday, Friday, Saturday until training starts in January.
Warm up 500m (two laps)
Stretch
3x30 push-ups
Run 4km in 18 minutes or less
50 Stomach Crunches - opposite knee and elbow touch
50 Stomach Crunches - left side
50 Stomach Crunches - right side
50 Stomach Crunches - leg lifts
Cool Down Lap
Stretch
If you keep to the routine and add 1hr of ball-work/dribbling a day, you will be a better player than when we began.
After that it's Monday, Wednesday, Friday, Saturday until training starts in January.
Warm up 500m (two laps)
Stretch
3x30 push-ups
Run 4km in 18 minutes or less
50 Stomach Crunches - opposite knee and elbow touch
50 Stomach Crunches - left side
50 Stomach Crunches - right side
50 Stomach Crunches - leg lifts
Cool Down Lap
Stretch
If you keep to the routine and add 1hr of ball-work/dribbling a day, you will be a better player than when we began.
Tuesday, November 9, 2010
Good football in our own backyard!
It's happening...
There is a definite pathway to good football though our own system. You guys are just one level down from the A-League and this season, the Hyundai A-League has brought us some wonderful stuff.
Look what brisbane did on the weekend: http://theworldgame.sbs.com.au/jesse-fink/blog/1030773/Roar-lights-up-the-A-League
Don't take notice of Reinaldo getting a red, that was stupid and we should avoid that. Just look at the running, the defensive work done in groups of two and three which gave adelaide no time at all on the ball.
This is what we are trying to get to. Press early, work together and counter quickly.
The last goal 8:46, shows a forward making a diagonal run to make space. The pass went to the scorer and the shot was brilliant.
Can we do this? Yes we can.
We need to be fit, we need to get together and learn how to play asa team. Take chances and back each other to the end.
See you on the park.
N
There is a definite pathway to good football though our own system. You guys are just one level down from the A-League and this season, the Hyundai A-League has brought us some wonderful stuff.
Look what brisbane did on the weekend: http://theworldgame.sbs.com.au/jesse-fink/blog/1030773/Roar-lights-up-the-A-League
Don't take notice of Reinaldo getting a red, that was stupid and we should avoid that. Just look at the running, the defensive work done in groups of two and three which gave adelaide no time at all on the ball.
This is what we are trying to get to. Press early, work together and counter quickly.
The last goal 8:46, shows a forward making a diagonal run to make space. The pass went to the scorer and the shot was brilliant.
Can we do this? Yes we can.
We need to be fit, we need to get together and learn how to play asa team. Take chances and back each other to the end.
See you on the park.
N
Friday, November 5, 2010
Session 1
Ten players present for the first session of the new season.
A decent session with a few rules and expectationa laid out. All players were in fair shape with all requiring intensive fitness sessions.
The questions to all players are:
Do you want to be part of the squad?
Will you commit to getting fitter and more stamina?
If we are all on the same page and we push each other, we will get results.
Remember that our aim is to improve as players, as a team and be competitive every match.
A decent session with a few rules and expectationa laid out. All players were in fair shape with all requiring intensive fitness sessions.
The questions to all players are:
Do you want to be part of the squad?
Will you commit to getting fitter and more stamina?
If we are all on the same page and we push each other, we will get results.
Remember that our aim is to improve as players, as a team and be competitive every match.
Tuesday, November 2, 2010
Next Season - What is expected?
We can easily split expectationsfor next season into two sections: Mental and Physical
Physical
Personal skills - touch, accuracy of passing, tricks and skills
10,000 hours to become a potential professional. Practice, juggle, dribble at every opportunity.
Mechanical - speed, stamina, balance and strength
Do not go to the gym and bulk up. Strength comes from the core and from the ability to time your movements that suit you best.
Speed omes from your alertness (reaction time) and your foot speed combined with an efficient running style. Watch the sprinters in this video and you will see that each is taylored to their different bodies, but they all share some common attributes (power through the hips, use of arms, knees high)
Stamina will come from your commitment to run 4-6km four times a week. I expect each of you to be able to run 10-12 laps of a field in 15 minutes. If you can, if we can, we will beat teams on stamina.
Balance will come from you being able to perform on with both feet and adjust on the fly. Trust your eyes and learn to find your centre of balance quickly.
Strength comes from the most basic exercise. Push ups, sit ups, squats and step ups. Sprinting in sand, running up hills.
Mental
You probably haven't given this much thought, but there are a few basic things which we will make our mantra.
1. Focus on you want to happen. Forget the past and don't think about the future. It's about the now.
2. Control the controllable. We can't do anything about the weather, the referee, the pitch, but we can control what we do. we control how we train, how hard we train and how we communicate. That's all we will focus on.
3. No negative comments. No arguing and no dropping your head. It's the inner drive which will help you stand apart.
I expect the highest standard at every training session.
N
Physical
Personal skills - touch, accuracy of passing, tricks and skills
10,000 hours to become a potential professional. Practice, juggle, dribble at every opportunity.
Mechanical - speed, stamina, balance and strength
Do not go to the gym and bulk up. Strength comes from the core and from the ability to time your movements that suit you best.
Speed omes from your alertness (reaction time) and your foot speed combined with an efficient running style. Watch the sprinters in this video and you will see that each is taylored to their different bodies, but they all share some common attributes (power through the hips, use of arms, knees high)
Stamina will come from your commitment to run 4-6km four times a week. I expect each of you to be able to run 10-12 laps of a field in 15 minutes. If you can, if we can, we will beat teams on stamina.
Balance will come from you being able to perform on with both feet and adjust on the fly. Trust your eyes and learn to find your centre of balance quickly.
Strength comes from the most basic exercise. Push ups, sit ups, squats and step ups. Sprinting in sand, running up hills.
Mental
You probably haven't given this much thought, but there are a few basic things which we will make our mantra.
1. Focus on you want to happen. Forget the past and don't think about the future. It's about the now.
2. Control the controllable. We can't do anything about the weather, the referee, the pitch, but we can control what we do. we control how we train, how hard we train and how we communicate. That's all we will focus on.
3. No negative comments. No arguing and no dropping your head. It's the inner drive which will help you stand apart.
I expect the highest standard at every training session.
N
Training Wednesday Nov 3 is ON
For those who are afraid of the recent rain, fear not.
Training is on at the old Rockdale Field - Barton Park. Entrance off West Botany Road (across from Spring St)
Use this link to find it:
http://maps.google.com/maps/place?cid=12466078701677214993&q=barton+park+rockdale&hl=en&cd=1&ei=S3jPTNyfDYOguQPGiJzhBg&sig2=rmOguIJM0j-aD3rVNarLOg&dtab=0&sll=-33.9435,151.156341&sspn=0.022216,0.038418&ie=UTF8&ll=-33.937948,151.142478&spn=0,0&t=h&z=16
Training is on at the old Rockdale Field - Barton Park. Entrance off West Botany Road (across from Spring St)
Use this link to find it:
http://maps.google.com/maps/place?cid=12466078701677214993&q=barton+park+rockdale&hl=en&cd=1&ei=S3jPTNyfDYOguQPGiJzhBg&sig2=rmOguIJM0j-aD3rVNarLOg&dtab=0&sll=-33.9435,151.156341&sspn=0.022216,0.038418&ie=UTF8&ll=-33.937948,151.142478&spn=0,0&t=h&z=16
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