End of season awards went to...
Managers Player - Ryan
Players Player - Will (Fenley)
Clubman - Jacob
Most Improved Player - Lewis
Top Scorer - Jorge (22 goals)
The end of season review is also published here.
Saturday, June 13, 2015
Tuesday, June 2, 2015
Keeping fit over the Summer
You don't get fit playing football you need to be fit to play football.....
Rebuild stamina
You need plenty of stamina to keep up with play, yell at the ref and ideally last the full 90 minutes. "Running is a quick, effective way of building leg strength and developing stamina," suggests Dan Fivey, personal trainer with Fitness First.
Start your pre-season sessions with a 20-minute run – three times a week.
Maintain a jogging pace and add 5-10 minutes each week until you can run for 60 minutes. Remember, speed is not crucial - go as slower if you like, just don't stop.
Put in power work
Leaping to meet a cross, jumping to catch one if you're in goal or simply skipping skyward as part of a show-off goal celebration all require power from your pins. "Plyometric exercises train your nerve and fast-muscle fibres for explosive bursts of pace and power," explains Tony Colbert, fitness trainer at Arsenal FC.
Perform plyometric sprints at least once a week. In a match you rarely sprint over distances greater than 12m. So set up a mark 6m away from your start point, then another 6m from the first one. This is your sprint course designed to replicate the dashes you'll do during a game (though without the comic on the touchline shouting 'Run, Forrest'). Start by lying flat on your stomach. Jump up and sprint forward to the 6m marker then back to the start. Turn and sprint to the 12m then return to the start. Repeat for 6 reps increasing each week.
Protect your weakest link
We mean the part of your Sunday soccer physique most prone to damage: your ankles. To strengthen your ankles against the 'landmine' divots local authority pitches are host to by performing Heel Raises. Stand with the balls of your feet on a step. Rise up on your toes – hold for a count of 10 – then gently lower your heels as far as you can. Repeat this 8-10 times, three times a week. As you progress try incorporating weights into this exercise.
Find the fittest
Once you've hooked up with the rest of the team for your first training session, Dan Fivey of Fitness First suggests you identify potential trouble spots with a series of fitness circuits. Use these exercises to spot that players are struggling with injury or a lack of fitness
Whole body: 30 seconds of Squat thrusts. Rest for 30 secs. Then 30 seconds of star jumps.
Upper body: 30 secs Press-ups. Rest. 30 secs upright row.
Lower body: 30 secs Lunges (follow a clock-face circuit). Rest. 30 secs static squat.
Core: 30 secs Sit ups. Rest. 30 secs holding the Plank position.
Restore some balance
"Balance training is vital, not only will it help you become more stable but it can improve your kicking, passing and tackling," says Nawal Gurung, sports fitness specialist with David Lloyd Leisure. Gurung suggests you: Stand on a level surface and raise one leg off of the ground and hold for 30 seconds. Repeat with the other leg. Balance training can be incorporated between rest periods when performing running drills. "It can be done anytime, when you're waiting for a bus or brushing your teeth and though you may look like a tool standing on one foot but your team-mates will thank you for the extra training you've put in."
This article taken from Mens Health and available online here... http://www.menshealth.co.uk/fitness/sports-training/score-get-fit-for-football-57804
LRFC Cougars Seeking New Players
Are you looking for a new team? This might be your lucky day!
The LRFC Cougars are looking for a couple of new players as they make their plans for next season playing in the Cheltenham Youth League U16's.
If you are interested please contact Marcus on 07973 659628.
Friendly V LRFC U18's - CANCELLED
Please note that due to a clash with a DoE weekend the proposed friendly on 20/21st June has been cancelled.
Subscribe to:
Posts (Atom)