Rochester Pride - RSC Lightning '96

In any facet of training, no matter the endeavor, whether it be athletic, academic, musical, artistic, etc. a balance must be struck between routine and variety. Both are important. Routine is important because it provides structure and an actual plan to get from one state of being to another – in our case from a cold state to a ready & prepared (both mentally and physically) state to train or play. Variety is important so that you do not get bored from doing the VERY same thing over & over. To accomplish the same end in different ways. This is what keeps things fresh and interesting. Therefore, you should feel free to incorporate these other example stretches into your own pre-practice/pre-game warm-up. Just make sure to Start off with some slow jog, and then to work each area of the body with an appropriate stretch. Keep in mind that it is a good habit to work your stretches from the bottom of the body to the top so as to not overlook anything. Ankles Calf Hamstring Quads Groin Hip Back Shoulders Neck

Well, I'm here to help you. This is an excellent warm-up routine which, if done properly and intently, will fully prepare you for the match or training session so that you may be your very best that day. This is by no means the only good warm-up routine on the planet - but it is a great one and the one I want you to learn and use. All throughout stretching and warm-up, take water at any point you feel you need it. A NOTE ABOUT STRETCHING: STRETCHING IS NOT A RACE - IT'S PREPARATION. There might be some people on your team that think warming up is a waste of time. If you have any doubts about warming up and stretching, just remember that ALL professional teams make their players warm up before practice and games. That's a big part of what keeps them healthy, and makes champions! First Step - START WITH A LIGHT JOG. About 5-10 minutes from touchline to touchline to get blood flowing to the muscles and prepare your muscels for a proper stretch. The pace should be easy. This raises your body temperature. Jog slowly, perhaps skipping and moving sideways as well. Make no sudden bursts or movements-nice and easy does it. Change up the sort of jog each ½ turn across the field or so. Here are some variations to use: · high knees · high knees (with the "We Will Rock You" rhythm) · heels to butt · sideways-on right/left shuffel · sideways-on right/left cross-over steps · backward · easy kick to high hands · touch ground right/left · phantom headers · arm circles as you jog Next Step - STRETCH PROPERLY AND THOROUGHLY. When you are a bit warmer, try some of the stretching exercises described below. Three types of stretches are used in soccer at youth level. The Initial Stretch Gradually stretch (lengthen) the muscle until you feel it fairly tight. Then hold it for at least 10 seconds. Do not bounce. The Developmental Stretch Stretch further than before and hold for 15 seconds. Everyone is different so be careful not to strain yourself. PNF Stretching Stretch using a partner (if you have one)-the extra resistance increases flexibility. Be very careful when you do this. The Golden Rules of Stretching · Never "bounce" when stretching. Do things slowly. If you feel any real pain, stop the stretch. · Hold each stretch for at least 10 seconds.... MORE IF YOU NEED IT. You know your body the best. You know what you need more than I do. So if a particular muscle group needs more attention, then attent to it. Do not ignore your own body and do not cheat yourself of proper perparation because the only result of you doing so is that you will hurt yourself. · Do a variety of stretches that will help you get ready for your soccer game. · Remember that everyone is different - if you are not comfortable with a stretch, do another one or discuss it with Carlee or me - but do not avoid stretching altogether. SOME OF THE STRETCHES YOU CAN USE FOR SOCCER It is important to stretch your whole body for soccer, not just your lower body. These stretches will give you a good all-round preparation for your training or game. It is a good habit to stretch from the toes up to the head so as not to accidentally skip over any muscle groups. Ankle Put one leg out in front of you and keep the other leg straight. Turn your ankle both ways, from side to side and up and down. Repeat. Remember to swap ankles too. Sit down and hold one leg and foot as shown. Gently turn your ankle. Repeat with the other ankle. Calf Stand an arm's length from a wall or goal post. Place one leg nearer to wall, feet facing forward. Bend the knee nearest the wall and keep the back knee straight. Lean forward-let your body tell you when to stop. Hold the stretch for 10 seconds. Repeat three times with each leg. Hamstrings (1) These are the muscles at the back of your thigh. Sit down on the ground. Lean forward, grasp your ankles and hold for 10 seconds. Relax. Do this four or five times. Hamstrings (2) Kneel down, keeping your other leg straight. Lean forward until you feel the stretch. Hold for 10 seconds. Repeat with your other leg. Quadriceps (or Quads) These muscles are the big muscles that cover the front of your thigh. Use a goal post, a wall, or a teammate to balance. Stand straight. Bend one leg and hold your ankle or the top of your foot. Pull your bent leg until your heel is close to your bottom. Hold for 10 seconds. Repeat 3 times with each leg. Groin (1) For a soccer player particularly the groin is an important area to stretch. Sit down with knees apart, bring both feet together. Hold for 15 seconds. Repeat three times. Groin (2) With feet wide apart, squat to a sitting position and place hands on knees. Now slowly straighten one knee until you feel the groin muscle begin to stretch. Continue the stretch for a count of 12. Do this twice with each leg. Back Lying flat on your back, lace your fingers across the back of your knee and pull your right knee up toward your right shoulder. (Do not pull from the front of your knee). Keep your other leg, lower back, and your shoulders flat to the ground. Hold for 15-20 seconds. Then pull your right knee toward your left shoulder in the same manner. Repeat with the left leg. Finally draw both knees up together and hold 15 seconds. Shoulders and Side (1) Link your hands. Stand up straight and push upwards. Hold the stretch for 15 seconds. Repeat three times. Shoulders and Sides (2) Put your right elbow behind your head and use your right hand to grasp your left shoulder. Now put your left hand on your right elbow. (Got all that?) Stretch to the side without leaning forwards (or backwards). Hold for 12 seconds. Repeat twice on each side. Shoulders and Side (3) Link your lingers. Keep your body upright and your arms straight. Slowly push your arms backwards. Hold for 15 seconds. Repeat twice. Head Move your head from side to side (like shaking your head) and up and down (like nodding). Repeat five times. After Stretching: Jog a bit and move around again. Now it's time to ease into full game speed and intesity as you begin the 1000 touches portion of your warm-up. Next Step - 1000 TOUCHES Now it’s time to pick up the intensity and get “in touch” with the ball. Gradually work harder and faster so that you are fully warmed up before the session or game starts. Never sprint or kick the hall hard until you are fully warmed up. This entire 1000 Touches Warm Up should take bout 7-8 minutes. 120 BALL TAPS - for variety try these: · move the ball around in different shapes · tap some from the back & some from side to side · go at double pace for 10-20 touches · close your eyes for 10-20 touches BASIC ROLLS · Inside Roll · Outside Roll FOUNDATION SKILLS · Side to Side Push-Pull · Side to Side Step-On · Side to Side Front Roll PULL-BACK SKILLS · Pull, Instep Push · Pull a Vee · Pull & take w/ outside of foot · Pull & Roll Behind TURNS · Pull Turn · Drag-back · Inside chop · Outside Cut · Cruyff · Step-over Turn · Step-on TAKE-ON MOVES · Hip Swivel · Roll/Touch (Brush/Touch) · Roll/Push (Brush/Push) · Mathews (inside/outside) · Reverse Mathews (outside/inside) · Stepover · Rivolino · Scissors Behind (Swerve) · Scissors Over Top · Scissors In Front · Cap (ba-dink) Next Step - SHOWOFF TIME Continue your warm-up using the ball for another 5 minutes using your very best stuff. Run your best moves. Try your fanciest tricks. Try your best to impress each other and anybody else who may be watching you. NOTE: This is the closest I will ever permit you to come to showboating - so you might as well take advantage of it. Here are some other ideas. · Juggling - feet, thigh, chest and head. Stay loose and relaxed! · Traps - toss the ball up high (or better yet, kick the ball up high from your juggle!) and bring it down under full control with a good trap & 1st touch (head, chest, thigh, foot) and then accelerate away for 10-15 yards then do a turn. · Running with the ball – accelerate & decelerate under full control of the ball. · Pattern Dribbling Next Step - PARTNER WORK CONTROLLED TOUCH & COLLECTION SERIES · Dead Stop · Inside of Boot · Outside of Boot · Dead Stop Trap · Inside Leg Trap · Chest Trap · Inside Boot Punch-Back · Instep Punch-Back PARTNER PASSING · One Touch · Two Touch · Three Touch SMALL GROUP PASSING · Pass & Move Maximum Touches · Pass & Move 2 Touches · Pass & Move 1 Touch PASSING & SHOOTING · Accurate pass @ 20 yards · Chip Pass (20+ yards) · Instep Power Shot · Volley · Header COMBINATION PLAY · 1-2 (Wall Pass) · Overlap · Thru Ball · Takeover Next Step - SHORT-SIDED GAME(s) Finally, organize several short sided games in confined space Passers vs. defender(s) – change defenders with each turnover or every 30 seconds. 4v1; 3v1; 4v2; 5v2; 5v3; 2v2v2 Even sided keep-away or line soccer 3v3, 4v4 or 5v5 FINAL STEP · Team Stretch - this very last Team Stretch is as much for bonding and ritual as much as anything else. It is generally during or immediately after this Team Stretch that we will re-cap that days focus and gather for our “Crash The Goal” battle-cry. You should have been stretching and warming up for at least 30-40 minutes (longer if you can) so that when the game starts. You are warm. You are focused. You are prepared to win. You are all systems go! After the match/training session: the COOL DOWN After your training or game, remember to warm down. This is often forgotten but it is a vital part of your soccer training. After exercising your muscles, don't just go in and change straight away. Go for a light jog-include some skipping and sideways movements. Then repeat some of the stretches you did in your warm-up. Sometimes I may use this time to talk to you. The warm-down gives your body a chance to slow down after the stress of training or a game. 10 or 15 minutes would he ideal for this warm-down period. to review: Keypoints of a proper warm-up · Start with a light jog. · Stretch carefully-hold stretches for at least 10 seconds... MORE IF YOU NEED IT. You know your body the best. You know what you need. Do not cheat yourself of proper perparation because the only result of you doing so is that you will hurt yourself. · Do not bounce up and down. · Stretch all parts of your body. · Warm up gently with the ball. · Increase your speed when warmed up. · Warm down after the game/training session.

As we learned last week, the originally scheduled game for 18 May, which we had rescheduled and played 5 May, was never rebooked to another team. So we had a park and a referee crew available to us. Having been unable to find and opponent, we chose to use the opportunity to play a full-on 9v9 inter-squad scrimmage. Referee, linesmen, 35 minute halves. Crazy coach on the sideline. The whole sha-bang. A real match in every respect. This turned into one of the most entertaining matches of the season. The match struck a fantastic balance between a good-natured friendly exuding ultimate goodwill, and full-on determination & serious competition. Each side clearly was playing to win. And each side’s determination brought out the best in the other. I made a choice not to keep stats or film this match, but the quality of play was quite high and conspicuous on both sides. Good passing, combination work and attacking play were strong both ways. I didn’t count shots, but certainly keepers for both sides (Melissa Anderson, Jessica Munson & Alyssa Zarski) all faced more shots in this scrimmage than in any of our previous matches. Wide play and good crossing anchored excellent attacking play both ways. As it turns out, I am almost more pleased we had the opportunity to play this inter-squad match than if we had found another team to play. Certainly, every player got the same work and competition that as any other match could have provided. On top of that, this scrimmage showed me a lot about the work ethic and character of this team. It would have been very easy for this whole morning to degenerate into a silly exercise of kicking the ball around just because you decided it wasn’t a “real game”. I believe that with many teams that is exactly what would have happened. But instead, you approached it with every bit of seriousness and fighting spirit as any other match I have watched you play. It is a demonstration of the reasons you are having a successful season. We have our fun to be sure. But you balance that fun with real work and take full advantage of your opportunities to learn and develop. Rochester Pride, you do great justice to your team motto “We Train Harder!” Also I’d like to take a moment to thank Jordan McAdory from coach Norberto’s Clash team who generously accepted my invite to play the inter-squad scrimmage as a guest. Jordan played a fine game demonstrating excellent individual skills and a good sense of field vision and team play as well. She earned the praise and respect of the full team - as expressed by team captain, Tenealle Tenwolde, who said to me after the game, “coach, we decided she should stay with us the rest of the season. She belongs here for sure.” As for me, I have been impressed with her the last 2 years she has played against us. And I am furthermore impressed by the way she settled in and blended so quickly and so well with the team. And she has certainly earned my thanks and respect as well. Thanks Jordan! OK, girls. 2 weeks until our next match now. We will work a bit on marking & tracking and continue to try to polish our set pieces and restarts. Also, I think we will dedicate 1 or 2 sessions exclusively to 1v1 & 2v2 work to put some focus back onto the “small battles” that make up the “big game”. Great job this weekend.

The setting for our Sunday match was exactly the opposite of Saturday. Gray, wet, rainy, drizzly, muddy, messy, slippery. But here’s the thing: [1] it was Mother’s Day (can't disappoint mom); and [2] we LOVE gray, wet, rainy, drizzly, muddy, messy, slippery. That is when we have the most fun playing this game. And so, despite opposite conditions to Saturday, the results remained the same. Once again displaying the quality passing, communication, individual skills, team cohesion, stingy defense and relentless attack this team is making it’s trademark, Pride fashioned a 38 shot performance en route to a 6-0 victory. Brilliant crossing account for the recent increase in the scoring. This makes sense as quality crosses will provide your teammate with quality finishing opportunities – which is proving to be the case. And, also becoming a clear Pride trait, the wealth was very evenly spread amongst the entire team. Five different players scored today’s six goals. And for the second consecutive match, the 1st goal of the game was scored by that players’ 1st goal of the season. Yesterday Julia accomplished this feat. Today is was Rebecca Heck finishing a quality serve from Alyssa Zarski. Also scoring her 1st goal of the season was Tenealle Tenwolde. All in all, a brilliant weekend. Quality stuff Pride. We now have a bit of a break before our next match. As you know, the Warren Youth Soccer Tournament has been cancelled this year so not only do we have Memorial Day weekend off, but we now also have next weekend off. (I have been trying to schedule an interim match, but no success yet and it's looking less and less likely to come off). So lets re-engage our efforts to quality training and commit to ourselves and each other not to become lazy, cocky, or complacent because of past performances. There is no such thing as standing still - there is only forward and backward. Either we are moving forward and getting better, or we are sliding backward and losing our edge. Lets move forward – together! Goalkeepers: Melissa Anderson, Jessica Munson Goals: Rebecca Heck 5th min (Alyssa Zarski, Tenealle Tenwolde) Julia Musialowski, 8th min (Tenealle Tenwolde) Tenealle Tenwolde, 37th min (Brittany Sparks) Lindita Ivezaj, 39th min (Chelsea McGee) Lindita Ivezaj, 45th min Sandi D'Alimonte, 52nd min (direct free kick) Shots recorded: 38 Corner Kicks: 13

Pride put it together beautifully this weekend. The first came on an absolutely gorgeous morning Saturday. As the team began to arrive, the grass was still silver with morning dew, the sky was blue, the air was brisk and clean, and the only other sound besides us were the morning songs of the birds. An hour later the serenity of this picture perfect tranquility gave way to a picture perfect performance. Insightful passing, constant communication, use of the full field and unyeilding pressure on the goal all combined for a thoroughly impressive show.The seven goals were spread out among 6 different players including the 1st tallies of the year for Julia Musialowski and Kelsey Van Maele. Also nearly notching her first goal was Jessica Munson who provided two brilliant finishes in the 52nd and 57th minutes but was called offside (one highly questionable) both times. Don’t worry, Jess. You keep making great plays like that, the results will take care of themselves. Well done everybody. Goalkeepers: Melissa Anderson, Alyssa Zarski Goals: Julia Musialowski 3rd min (Megan Stevens) Sandi D'Alimonte, 21st min Sara Driscoll, 24th min (Lindita Ivezaj, Kelly Noren) Sandi D'Alimonte, 26th min (Lisa Zelenak) Karen Anderson, 34th min (Kelly Noren, Lindita Ivezaj) Kelsey Van Maele, 39th min Chelsea McGee, 60th min (Tenealle Tenwolde, Lisa Zelenak) Shots recorded: 36 Corner Kicks: 2