Week 11

Wow, I missed weeks 8, 9, and 10!! That was enough time to see Spain completely eliminated from the Champions League play. Who'd of thought that it would be all Germany? I guess they are going to be legitimate contenders for the World Cup again. Should we be surprised that it was Spain & Germany in the final four?

Well, week 8 was great - that's when I took four of those indestructible soccer balls to Nicaragua. THANK YOU for supporting that effort. They were a hit. They play a lot like a normal ball, and yet they were soft enough for other playground purposes, including VOLLEYBALL! But they used them for basketball, water sports, four square, soccer, dodge ball, and other playground games for younger ages. It was really cool. And so long as they aren't stolen, we know they will be in use for a long time. Thanks again.

OK - so week 8, 9, 10 we increased our push-ups to 12, 13, and 14. That means we are at 15+15+15 this week 45 Push-ups! Woo hooo! If we keep this up until June (five more weeks when practices start) then 60 pushups won't be a problem for any of you right?!

My top tips for tryouts:

1) Juggle your ball every day between now and tryouts. Don't stop until you achieve your personal goal. Maybe it's 10 with one foot. Maybe its 20 with both. Increase your goal every day.

2) Wall passes. Do wall passes in groups of 100 with both feet. Any wall. Try to vary your distances (2.5 -5 yards away)

3) If you haven't taken shots on a big goal for a while, get to a park while the weather is nice and do it.

4) Being in shape for tryouts really helps. I know many of you have been playing indoor or other sports. This is great. If you are out of shape (can't run for 90 minutes in the sun) it may be too late. Be cautious about training too hard before tryouts. You're likely to pull a muscle and then you're in worse shape.

5) Water. Our own son was dehydrated this last weekend. Bring plenty of water. (Sunscreen too for that matter).

6) Work your tail off at tryouts. Don't ever assume that you've done enough. Last year two players made the selection by doing something that stood out in the last five minutes of tryouts. That's 185 minutes of evaluation before the scale tipped. Who has it at the end? Who is making that positive impact on the field all day long?

Week 7 - Work Harder

My only thought this week is that we are good enough to go further that we did last year. We can be better! But it takes work. These athletes get it. (Note, I don't ascribe to ALL these comments):
http://www.youtube.com/watch?v=lsSC2vx7zFQ#t=2m43s

Name the original voice of this speech:
http://www.youtube.com/watch?v=ieJCC_Nsf_A

hint

I'll be out all next week, so don't forget to increase your push ups to 12+12+12.


I'll be leading youth from our church in a town near Managua Nicaragua. Solomon and I are in charge of the large game activities for a 5th and 6th grade VBS event.

You can monitor us on the trip here: http://nicayouthteam2013.wordpress.com/

Thank you for those who have given to this project (The soccer balls and T-shirts). I don't recall if I showed how you could donate on-line and receive a tax deductible receipt. http://www.nsb.org/online-giving/

Select the Student Nicaragua Team option. You'll then need to do a quick setup of typical user name, email and password. It then has a list of members in the team. You can select Solomon or me by name.

Fitness

11+11+11 on the push ups.
5 Colton Bras - this is the max until the season starts.
BRUSH YOUR TEETH (2 minutes of leg lifts or wall sits)

The challenge

SHOWERING - yes I want you to shower. Don't let the heel of your feet touch the shower floor. This should do a few things. First, you'll be on your toes the entire shower. It will work your calf muscles while strengthening your support muscles around you ankles. Second, it will increase your balance - especially if you close your eyes. Last, you will save water because you will want to end the pain as quickly as possible. And saving water is a good thing, right?

Running 

Mix sprints and distance.

Sprints

3x per week (Sprint out, walk back, get ready, go again)
3x50 yard sprints
(your age)x 20 yard sprints

Distance

2x per week
Minimum 1 mile
Maximum 3 miles

Week 6 - You better keep up

The time is getting closer to tryouts. I hope you are still using your isoccer account. I can see some players are increasing in skill while others are ... slow.

http://www.isoccer.org
U11 our team number: 755740

U13 our team number:  753615

Listen, this article from their site points to some of the reasons we need to work on soccer outside of practice. If you like the Karate Kid (original) then you can appreciate the small steps it takes to improve your skills with time.

But just as important are the lessons from Bergkamp and every professional player I've ever talked to. It boils down to practice, practice and practice. If you want to get better, you put in more time than the other guys. Look at RGIII. Look at Russel Wilson (who forced the trade of a perfectly good quarter back in Matt Flynn).


Check out the new shower challenge below.
Cheers,
rt

Russel hot from playing. Flynn cold from watching.

Fitness

10+10+10 on the push ups.
5 Colton Bras - this is the max until the season starts.
BRUSH YOUR TEETH (2 minutes of leg lifts or wall sits)

A new challenge

SHOWERING - yes I want you to shower. I have a new challenge for you: Don't let the heel of your feet touch the shower floor. This should do a few things. First, you'll be on your toes the entire shower. It will work your calf muscles while strengthening your support muscles around you ankles. Second, it will increase your balance - especially if you close your eyes. Last, you will save water because you will want to end the pain as quickly as possible. And saving water is a good thing, right?

Running 

Mix sprints and distance.

Sprints

3x per week (Sprint out, walk back, get ready, go again)
3x50 yard sprints
(your age)x 20 yard sprints

Distance

2x per week
Minimum 1 mile
Maximum 3 miles

Week 4 & 5 - Now I'm really behind

Hey - this is the last week for POPS soccer. See if you can make it to Perrigo on Tuesday & Thursday between 4:00 and  5:30. It's mostly scrimmage. Just fun.

Week 4 - up the push up count to 8+8+8

Whoops It's week 5 and it is nearly tryouts!

Up the push up count to 9+9+9 - we are half way there! (Ideally, we will be able to do 20+20+20 at the start of the season.

So, this week my emphasis has been on defense. We all know players on our team that really stick a tackle. The trick often is how you approach the tackle that makes the difference. I have a video this week of some professional slide tackles and you'll note that there are several tackles in the box where they clear the ball and wipe out the man. When you hear me say "ball first" this is the kind of determination I'm talking about:

Ball First!
When you are defending, focus on getting your foot to the ball! Keep your balance centered, and tackle with your whole body through the ball.
Ball First!
When you are running down a player, when you see the moment you can attack the ball, take it!
Ball First!
Play the game as if the opposing player doesn't exist. Play the ball as if they aren't going to win it, because you know YOU are going to win it.

Now go do some 10-20 yard sprints to make sure you win it this year!

Cheers.

Fitness

9+9+9 on the push ups.
5 Colton Bras - this is the max until the season starts.
BRUSH YOUR TEETH (2 minutes of leg lifts)
- alternatively, if you don't want to lay down sit against the bath room wall with your knees bent at a 90 degree angle while you brush.

Running 

Mix sprints and distance. I would love for you to do sprints three times a week and distance (up to three miles) twice a week.

So take some time, start from a standing "balanced and ready" position.
Sprint 10 20 yards, walk back.
repeat until you reach your age.

By the way, it's Easter week.

Again, I work with both Junior High and Senior High students at Northshore (on the border of Bothell and Kirkland). If you don't do the God thing, I get that. So does our church. It's a place everybody can fit in.

If your ask, most people don't do the football thing, but they still end up at a Superbowl party once a year.

My point is, Easter is kind of like the Superbowl for most churches. If you want to check a place out, now is the time to walk in and walk out and not be put under pressure. Our church expects around 3000 visitors this coming Sunday. They've made five service times. If you are looking for a church or are just curious, check it out. http://www.nsb.org/news/easter-at-northshore/

Week 3 - ACK I'm behind

Two things to think about. First, short distance sprint speed. Second, shooting.

If you look out there, we have a new Sounder named Yedlin. He is the fastest Sounder on the team in the 10 yard run. Yup, 10 yards. #2 on the team is predictably, Alonso.

Think of how many times you need to run a SHORT DISTANCE in soccer. If you were just a little quicker, you could get to the ball before the other guy. If you were just a bit quicker, you could get separation from the defender and get a clear shot on goal.

Second, you miss 100% of the shots you don't take. I can't help but feel frustration at the Sounders as they have started this season. Here's why. In order to score goals, you have to shoot. The Sounders play a possession style of soccer. They play by the same rule we do, if we have the ball, the other team cannot score. However, there is a point where we need to "make it dangerous."

Last year, we had a couple players that could do this. Montero, EJ, Caskey and Estrada to name a few. The year before we had Zakuani and Neagle (yes Neagle). They would attack the goal (make it dangerous) draw defenders and THEN decide to shoot or pass.

But when Zakuani and Estrada came back from injury, both would get to the corner of the 18 and turn tail. Meaning, rather than go at the defense and make it dangerous, they would pull it back and pass to midfield, and eventually back to our defense. Where did the fire go?

So as I watched our first two games of the year, and as we prepare for Portland, I just want you to WATCH and see how these former shooters play. Do they "go at him" (the defense) or do they pull up and look for a better chance.

As further evidence of the issue, I point to the Tigres game. We were D-U-N done. We were down two goals to zero and who opens up the scoring? Defense. At some point, SOMEBODY had to start shooting. And it was the DEFENSE that got it done from 30-35 yards.

See, the other problem that we have at the moment is only having one attacker. FOUR defenders are going to eat up one attacker. It is next to impossible for EJ to score on his own. He HAS to have someone else draw defenders in order for him to get quality scoring chances.

SO YOU!! Are you going to be that second person that is willing to take shots? Are you going to "make it dangerous" or "Go at him!"?  What move are you working on that you can beat any defender with? Inside outside SHOT!

Fitness

7+7+7 on the push ups. That's only one more than last week. So if you are doing them every day, this should be a piece of cake.
4 colton bras
BRUSH YOUR TEETH (2 minutes of leg lifts)
- alternatively, if you don't want to lay down sit against the bath room wall with your knees bent at a 90 degree angle while you brush.

Running:
Nathan and Jesse are doing well on their distance runs. Now try some sprints.

So take some time, start from a standing "balanced and ready" position.
Sprint 10 yards, walk back.
repeat until you reach your age.

I would love to see you post your times.
Have a great week!

Week 2 - Don't get behind

Fitness Lesson from Montreal

This last week I there was an interesting pregame article between Montreal and the Sounders. It was the two supporters groups having an interview. For perspective, last year, Montreal was an expansion team. They didn't make the playoffs. They were notorious for becoming completely ineffective in the later stages of the games.

Read some of the comments.

Let me summarize... they sacked their fitness coach.

So now fast forward. This loser team just handed the Sounders their first loss on opening day since the Sounders went to MLS. The article says the fitness is a night and day difference.
All right - this week, I still want you to work on your iSoccer skills. I'm seeing some numbers going up. So nice job you guys that are doing it.

Fitness

6+6+6 on the push ups. That's only one more than last week. So if you are doing them every day, this should be a piece of cake.
4 colton bras
BRUSH YOUR TEETH (2 minutes of leg lifts)
- alternatively, if you don't want to lay down sit against the bath room wall with your knees bent at a 90 degree angle while you brush.
Start your mile times. I would love to see you post your times.
Have a great week!

Week 1 - Warming Up

The core is everything. Let's start there.

The core helps with balance, strength, leverage, and durability. It helps stabilize your back and hips. Your core helps with your power shots, your jumps, your headers and even (or especially) your throw ins.

Simple step #1 Brush your teeth for 2 minutes! You don't have to watch this entire video - but if an overweight dude like me can do it for 2 minutes - so can you.

Next is strength in the arms. If you follow this blog week after week, then by the time tryouts roll around you'll be able to do 60 perfect pushups like its no big deal.

So 5+5+5. Five, five and five. Five normal push ups, five diamond push ups, and five wide push ups.

Do three Colton Bras.

And if you are on iSoccer, run through the foundations. Otherwise, let me know so I can get you on there. I want you to have good ball skills when you show up!

Cheers.

2013 Getting Started all over again

All I can say is that it is nearly tryouts! Here's the deal, I want you to be ready to work hard the moment you show up in May for tryouts.

I'm going to try to post something weekly that you CAN do. I want you to focus on doing some daily tasks. If you spend just five minutes, you will be ready to show me you worked in the off season.

So I don't want to get caught on tryouts again. I'm looking to have one scrimmage going on and then about six drills set up around the other field. This will include juggling, sprint speed, endurance speed, shooting, passing, dribbling, and tackling. So if you are set in all these areas, then you're golden for next season.

So here's what I hope to do. I'll post a blog that suggests a workout. If I can, I'll post me (and or Nate) doing the workout to demonstrate it.

Until then, start juggling your soccer ball. The goal is to be able to comfortably do 10 in a row by the end of the week. If you can do that already, then 10 using just your feet. Don't quit until you've reached your goal. Then train every day with your ball.

After all it's nearly tryouts.