| Warm-ups and Kicking Techniques |
From "Family Sports"
episode SPT-102 |
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Soccer is a fast-moving, rigorous sport that can be physically demanding. It's important for the player to be both well prepared, which means lots of practice, and in good shape. A number of drills and exercises will help with both those goals. As with any strenuous sport, it's also important for your body to be properly warmed up before beginning game play. Family Sports host Belma Johnson talks to University of Tennessee women's soccer coach Angela Kelly about some warming-up and practice drills. He also talks with soccer coach Tony Rowshanaei about basic kicking techniques and practice drills that are well suited to kids. Since the duration of a game and the amount of running involved can be exhausting, it's important for players to prepare their bodies before a game or practice session with some warming-up exercises. To achieve optimal performance, your body needs to start out slowly but then build up body temperature and flexibility until you're at a peak level. Alternating between practice drills and stretching exercises will achieve both of these. The main areas to focus on with stretching exercises are hamstrings, quads, calves and gluteus maximus (buttocks). The familiar hamstring stretch is a good place to start and simply involves placing your feet shoulder-width apart and bending over at the waist while trying to touch your toes (figure A). Stretch the muscle steadily for about 15 to 20 seconds per interval. Do not "bounce" while stretching. Once a commonly accepted technique, bouncing is now known to actually be counterproductive in stretching exercises. For variety, repeat the stretch with your feet placed a foot or two apart; then stretch, reaching first toward one foot, then the other. Another variation on the hamstring stretch involves crossing one leg over the other before bending down. To stretch the quadriceps, stand on one foot while pulling the other foot from behind with the opposite hand. Repeat the exercise for each leg. Oddly enough, if you have trouble standing on one foot while maintaining this stretch, you may find it helpful to place the tip of your index finger on your nose or on one ear. This seems to help with balance and equilibrium. To stretch the gluteus, sit on the ground and bring one foot across the opposite thigh. With your foot on the ground, bring your knee toward your chest and hold it in a hugging position (figure B). Once you're stretched and limber, you can begin some kicking and running drills. Jogging and running some sprints will help get you physically warmed up. Since soccer involves being able to maneuver the ball while running at top speeds, mastery of ball-control and a variety of kick-strike techniques are the keys to becoming a skilled player. The proper technique for passing or shooting the ball in a forward strike is to plant your supporting (nonkicking) foot about 6 inches from the ball with the toes of that foot pointed in the direction that you want the ball to go. Then lock your kicking ankle, bend your knee and kick the ball with the instep (i.e., the top, where the shoelaces are) of your foot with the toe of your kicking foot pointing toward the ground (figure C). To keep the ball rolling on the ground, follow through with your toe still pointing toward the ground. Allowing your body to continue moving forward through the kick will produce more power and also help keep your toe down and the ball rolling on the ground. Raising your toe during the kick and follow-through may cause the ball to lift off the ground. A variation on the forward strike is the side strike, which involves planting your supporting foot in the same manner as described above -- but slightly further behind the ball -- then striking the ball with the inside of your kicking foot. Visualize your kicking foot as a golf putter and follow straight through in the direction of your target as if to "push" the ball the way you want it to go. For more lift, get underneath the ball as you strike. A variation on the side strike allows you to put lateral spin on the ball by striking it with the outside of your foot and following through outside the ball (figure D). Coaches occasionally explain the physics of kicking by encouraging players to think of the ball as analogous to a face. To make the ball roll straight, fast and on the ground, kick it in the nose. To lift the ball off the ground, kick it in the chin. Striking the top of the ball with your foot produces topspin and yields less control of the ball. Similarly, having your ankle loose during the kick results in less control. To maximize kicking power, strike the ball in the middle of the momentum (i.e., the midpoint in the arc) of your kick with your body continuing to move forward.
RESOURCES :
American Youth Soccer Organization (AYSO)
Organization devoted to developing quality youth soccer programs that promote family environment, positive coaching, good sportsmanship, balanced teams and inclusion of all players.
American Youth Soccer Organization (AYSO)
Website: www.soccer.org
The United States Soccer Federation
Web site:
www.us-soccer.com
Coaching Youth Soccer: A Baffled Parent's Guide
Model: 0071346082
Author: Bobby Clark
1999
McGraw-Hill Companies
Website: www.mcgraw-hill.com
Soccer Fundamentals: Basic Skills, Drills, and Strategy for Beginning Players
Model: 0312115326
Author: John Learmouth and Brian Raven
St. Martin's Press, 1994
Soccer: How to Play the Game
Model: 0789303388
Author: Dan Herbst
The Official Playing and Coaching Manual of the United States Soccer Federation
Universe Publishing
Coaching Kids to Play Soccer
Model: 0671639366
Author: Jim San Marco and Kurt Aschermann
Fireside, 1987
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