Ways to Get Better in Soccer

Hey everyone, Coach Harry here! Yes, Coach Harry, writing a blog post, miracles can happen! This is my first one so please bear with me! And if you have any questions, please forward them on to Coach Mlait, he loves answering all of them, and promises to get back to you within 30 minutes, 24 hours, 7 days a week! 😉

If you are interested in soccer you might want to know that, With so many competitions and major leagues across the globe, soccer betting sites are some of the most common types of sportsbooks out there. The majority of the action takes place within the European leagues, Bundesliga betting, Premier League betting and La Liga betting are the most popular. In the United States, MLS is extremely popular and is one of the fastest-growing sports in America.

Soccer betting sites have never been so good. With such a huge amount of interest in the sport globally, sports fans can track games from even the most remote leagues, such as the Paraguayan league. Here at 토토사이트, we provide a full list of the games throughout the season, check the odds from our recommended sportsbooks.

Anyway, why am I writing this?  Well it’s a crazy world out there right now, so I wanted to write one for the youth/adolescent soccer players, parents of players, and soccer coaches. I think we all agree it has been stressful in some way or another for everyone, and it is probably harder than ever for the players to progress and get better at football.

I love the game, and I love coaching youth players, especially. As an S&C coach, my goals for each player are to:

  1. Keep it fun, engaging, and educate them
  2. Help and guide them with their goals
  3. Make sure they can play the game well into their 60’s (Injury risk reduction, for my fellow S&C coaches out there)

I’m telling you this because I want you to know that I have a purpose behind everything that I do for the player, which is so important when it comes to coaching an athlete. I’m constantly asking myself why? Why am I making them do this lift? Why am I testing? etc.

Hold up… just so you know I’m English (big shock right), and refuse to call football, soccer! So, from now on you’ll see football in this post, no more soccer nonsense! Anyway, back to the blog…

So, I want to ask you, the player, the kid with the big dreams of one day making it as a pro , a couple of questions… 

You all have goals, and you all have things that you can control. So, what are you doing off the pitch to get better? And what are you prepared to do that others aren’t? 

It’s a tough one I know, but if you are serious about getting to the next level, NCAA Division 1, U Sport, or whatever that may look like for you, you have to be taking care of yourself off the pitch. While making sure you are prepared to do the things that your teammates aren’t doing. So yes, that may mean you have to miss out on that party with your friends.

It became more relevant to me over the summer, when I was lucky enough to work with 3 high level youth female football players. I would constantly ask them what they were doing outside of their training, to help with recovery and make sure they were ready to go for the next training session.

My questions were pretty simple, and the answers they gave were pretty consistent across the board…

  • How much sleep are you getting?  8-9 hours
  • How was your nutrition the day before? Always some sort of nutrient rich food, carbs, proteins, and healthy fats.
  • What are you doing on your rest days? Hiking, biking, swimming, chilling with friends, some form of active recovery.
  • What do you do before bed? Read, hanging with the family, stretch, essentially reducing their screen time as they got closer to the time they go to sleep.
  • What extra did you do this week, to make yourself great? This one was probably the hardest for them, so I helped them out by giving them homework each week. They had to research a player of my choosing. They all played in different positions, so I would make sure to give them players that were relevant to where they played on the pitch. The wing back, got someone like Trent Alexander-Arnold, the centre back, Lucy Bronze, and the central midfielder, players like Edgar Davids. They also came back with answers like, taking time out of their day just for themselves/meditation, to reflect on goals, decisions, training, etc.

Success leaves clues… do I think that what they do off of the pitch has a direct correlation to how successful they are on it? DEFINITELY!  Are they on a path to achieving their goals? I’d say so. They currently play at a very high level, and I’m certain that they will all be picked up in the next year by top ranking NCAA teams, while a couple of them are being scouted for the national team. As their coach, I can also tell you they brought another level (or 2) of intensity and drive to their training, that we could all learn from and is another topic entirely.  OK, so this was meant to be one blog post, but I got a little carried away, and wrote way too much (I’m pretty passionate about football), so you’ll be getting this in 3 posts! SORRY!

How to Make Your Training More Efficient

Time for a pop quiz!!!

What percentage of people wish they more time? A recent article I read mentioned that up to 80% of people wished they had more time.

Does that surprise you? Would you be included in the 80%?

If most people wish they had more time…

And most have goals to be leaner, stronger and healthy…

Than it would make sense to find ways to be as efficient a possible with the little time we have when it comes to training.

With that in mind here are 10 Ways to Make Your Training More Efficient.

1. Put Yourself on the Clock – Are you aware of how long regular tasks take you to do? For example, how long would it take you to unload the dishwasher? If you’re not aware then set the timer on the microwave for 4 minutes and see what happens.

Typically we think things take longer than they really do. And unless we’re on the clock and aware of diminishing time we can adopt a casual pace and stretch things out. Imagine packing for a flight that leaves in 2.5 hours and you need to leave for the airport ASAP. You might be able to pack in 5 minutes and be out the door.

With your training set a count down timer at the start of your workout. If you have 20 minutes set it for 18 and hit ‘start’. Change your settings so your screen doesn’t go blank and you’ll be able to see the time counting down as you train. You’ll have a greater sense of urgency and make the most of your limited time.

2. Get Off Line – Make sure to turn your data and notifications off while you train. Set your phone to silent mode. We’re not talking about doing this for hours on end but just enough time for you to train and not be interrupted.

Consider your own routines…when you have to get something done, how distracted do you become? Does an incoming text message cause you to reach for your phone? Does the ping from FB have you checking to see who it is? After a recent social media post are you checking likes and comments?

Even if this isn’t you, it’s just a god habit to turn off anything that could be trying to get your attention.

3. Make it an Appointment – If you find it hard to make the time for exercise than maybe you should consider making it an appointment in your schedule.

Think about the other things for which you make appointments. How often are dentists appointments not completed? How often do you get interrupted during a doctor’s check up? How many job interviews aren’t completed because something else got in the way?

If you find it difficult to make the time and then complete a training session than maybe put it as a calendar and make it a regular appointment.

4. First Things First – Do you find you’re busier earlier or later in the day? Or do more surprises await you upon rising or come on during the day?

Most people find they get busier as the day goes on. Emails and calls come in. Meetings run long. Other departments or team members need a moment of your time.

There are lots of ways the day can fill up. Not only does training first thing in the morning lessen the change of a distraction derailing your training but you will be more effective with any cerebral or academic tasks that follow.

5. Make Sure You’re Fueled – Have you ever had a day where you haven’t had enough to eat? But you want to stay on top of your training and so you keep your appointment. You may feel weak and lacking motivation. It’s hard to bring the intensity. Rest breaks can get dragged out. And in the end it takes you a fair bit longer to get through the workout.

One way to ensure you can go hard and need minimal rest breaks is to be properly fueled and hydrated. When time is that important make sure you don’t compromise intensity due to a lack of fuel or hydration.

6. Pair Opposing Movements – What gets taxed when you deadlift? You may feel it in the glutes, hamstrings and through the posterior chain. What doesn’t feel it too much on a deadlift? Probably the chest, shoulders and triceps. So when you think of what gets worked and what doesn’t with an exercise this provides clues as to what you can pair for maximal intensity.

With the example above it may make sense to pair a deadlift with a chest press. With this pairing a couple of advantages are presented. The first is that you can train each movement more intensely. The other is that you’ll need less rest to complete all your sets.

Here’s an example to see how it could work.

Option #1

Deadlift 3 reps @ 90% 1 RM

Rest 60 s

Bench 3 reps @ 90% 1 RM (then repeat sequence 3 more times)

Option #2

Deadlift 3 reps @ 90% 1 RM

Rest 60 s

Glute Ham Raise 6 reps @ bodyweight (then repeat sequence 3 more times)

When the exercises don’t target the same muscles and movements you can train more intensely withe less rest. When the movements are too similar you’ll have to dial back the intensity, increase the rest or both.

7. Prioritize Weak Links – This one is obvious but gets overlooked. If a chain has a weak link that is where it will break. And the integrity of the chain is limited by the weakest link.

Imagine each of your lifts or movements represents a link in the chain. Your bench is the best in the gym. And you can do as many pull ups as your age in years. But your squats are limited to 135 lbs for a few reps because of some knee pain. Unless that gets addressed it’s harder to see overall improvement.

So how do you figure out your weak links?

The first place to start is movements that hurt. Next, where do you lack range of motion? Can you touch your toes? Can you reach overhead? Can each arm touch the opposite shoulder blade?

If this still isn’t clear send us an email and we’ll figure it out for you.

8. Go During Non-Peak Times – Do you shop at Costco? If so, have ever gone Saturday over the noon hour? It’s insane in there. The first clue should be after circling the parking lot for 15 minutes then hunting high and low for a cart. We would have been better off to go for lunch and maybe come back later, if at all.

Do you do the same thing at the gym? Do you go when it’s busiest? Do you find yourself waiting to use equipment? Do your trips to the fountain and rest breaks between sets become opportunities to catch up with your gym friends?

If this sounds like you the best time to go to the gym, or Costco, would be when no else does. Most gyms are busiest when people aren’t in school or at work. Once school lets out or the work day ends things can get busy in an instant. Try going at an off-peak time so you get more training done with fewer line-ups for equipment or interruptions.

9. Cut Your Time in Half – Remember the example above where I suggested setting the timer on the microwave for 4 minutes and then seeing how far you could get with unloading the dishwasher? Well the next thing to do would be to repeat the experiment but now set the timer for only 2 minutes. See how close you can get to getting the job done.

Two things will happen. One you may actually be able to get the dishwater unloaded in under 2 minutes. Not to brag but my record is 1 minute 47 seconds. The second thing that will happen is that even if the 2 minute timer goes off and you haven’t completed the task you’ll have an incredible pace going. And once you have this quick pace working for you it’s easier to keep going. This will allow you to complete the job in the least amount of time possible.

Do the same thing with your workout. If you believe a workout will take 60 minutes cut this in half. Set a timer for 30 minutes and get started. See what you can get accomplished in half the time. If you get everything done in 30 minutes this tells me you were really slacking the times when you took 60 minutes. And as with the dishwasher example, if you don’t complete the training session in 30 minutes keep going and see how close to 30 minutes you can finish. This can become a challenge to beat your time for your next workout.

10. Don’t Forget Body Weight Training – Sometimes training can take a while because we think we need special equipment including barbells, dumbbells, kettlebells and more. There can be time to go and get each piece of equipment. There is time to add and remove plates from the bar. As well, if equipment is in short supply we may spend precious time waiting on another to finish with a piece of equipment we need to do our workout.

Instead a great alternative can be to do bodyweight workouts. Imagine sprinting 20 meters and then walking back. This could be followed by three forward broad jumps. After four sets of these you could do some pull ups, some push ups and some get ups. Five rounds of this and you’d be done everything in under 20 minutes. And nothing is more challenging than sprinting, jumping or doing as many pull ups as you can.

Getting a great result in the gym can be enough of a challenge as it is. Make sure a shortage of time doesn’t become something that prevents you from getting the best results possible.

And of yeah, late Friday night is the best time to avoid the lines at Costco.

Open Library for Our Clients

One of the things we really put an emphasis on at Okanagan Peak Performance Inc. is education. I talked about this many times before and the number of different ways we look to further our education and involvement with students.

How Cold Dark Winter Days Help You Sleep

Alright so it’s the middle of winter. Well maybe not the exact middle but where we are in Kelowna the daylight hours are shorter and the mercury doesn’t climb as much as other times of the year. And so with these longer colder days you’ll see fewer people outside doing activity. And more people plopped down in front of the big screen watching awards shows, movies or sports. We’ve even found new conditions (S.A.D., isn’t it?) to justify the need to get away from somewhere warm in the middle of winter.

Spotlight on Jarrod Thalheimer

Every now and again I am impressed and pleased with the results our clients achieve. Don’t get me wrong I feel this way with every success that is realized by someone we work with. But sometimes I feel compelled to share this person’s story with you.

5 Common Fitness Training Mistakes

I went and saw the movie Moneyball the other night. If you’re thinking about going you should definitely check it out.

Maybe you’re a basefall fan. Or maybe you’re entrepreneurial and like business. Or maybe you like Brad Pitt (hello Megan). Whatever your reason, it’s a good show.

Kayla’s Summer As a Strength & Conditioning Intern

Well summer holidays are over and that means back to school for many. Including Kayla, one of our summer interns.

Kayla was a great addition to the Okanagan Peak Performance Inc. team this summer. And even though she’s back at school for her final semester she still found some time to check in with all of all us.

Launch of Fall Youth Fitness Training

This summer was one of the best in terms of our Youth Fitness Training.
It is so much fun to work with young athletes that have boundless amounts of energy and work hard for you.
These training camps keep getting better and better. To put it in perspective last year we had 3 athletes out and this year we had 22!
What is the secret to our success?
We make sure to design a well thought out and periodized training program with an emphasis on fun. Take for example the last day which consisted of a number of games, relays, tug of war battles and ‘Simon Says’. The only thing missing was a slip and slide and I’m already on it to make sure we have one for next year.

Videos Show What Group Fitness Is All About

Every now and again someone will ask me about our Group Fitness Training.

What’s it like? What fitness level is it for?

And most commonly, if not expressed out loud, people are thinking, is it right for me?

And what I do then is invite this individual to come and try a session or two. ‘Try before you buy’ is never a bad idea. We feel strongly that we offer a unique service that generates results. But still some are reluctant to come out and give it a try. Why is that?

The 100 Workout Challenge

Do you have a goal in mind with your training?

Maybe it’s to lose a certain number of pounds. Or it might be to increase a particular lift, such as the deadlift, to a new personal best. Or maybe you are training for a race, competition, tryout or test and want to be your best on a particular day.