Quality of a man and player

Marco Pappa was acquired with a lot of questions about his ability to still play at this level. I believed in him, but at the beginning of the season, I instantly lost faith when he almost single handedly gave away the ball and the game with bad passing.

From that moment on, the coach has been using him off the bench and as a starter. But lately, and more importantly, he has used him in the final games off the bench. Pappa came on and scored the game winning goals - and in fact had the only shots of the game for the Sounders.

Here was his post game interview - and the thing I'm going to point out is his emphasis on "team."

Cheers -

SOUNDERS FC MIDFIELDER MARCO PAPPA

On celebrating today's victory:

We were expecting the champagne here, especially after 34 games in a row this season, we win the shield this was a big game for us for sure. Like I said before it's always good to win but the more important thing is the confidence of the team. Now it's coming to bigger games for playoffs so I can enjoy now, but also look forward to what is next."

On his first goal:

"I was expecting Oba to give me the ball so I'm happy he saw me. I was wide open and I scored. At the end of the day I was trying to score a goal and it's always good to score, but I'm more happy to see the group happy and this is a good game for the confidence of the players."

On team chemistry:

"After we have played together for many games, we know more of each other for sure...In general with the team we understand each other and today it worked. At the end of the game we got the result and that's the most important thing now we continue with this kind of mentality.

On playing as a substitute:

"I'm the kind of player that always likes to play, that's for sure. And I have to respect the coach's decision at the end of the day I come from the bench I want to do my best to show my heart and show I want to play. I'm happy not just for me, but I'm more happy for the team because we won the shield."

USA vs Portugal Thoughts

You can't help but be disappointed by the result of the USA game. 15 seconds from being the first team to qualify through in the Group of Death. It was heart break.

The things I like to point out in these write ups is what we talk about as a team. First, Just last week we worked on finishing and we spoke about where to shoot the ball when approaching the goal from a high angle. Look at Portugal's first goal:

I know that the whole thing is a gift from a missed clear - but notice how Nani attacks the space and then look at what Tim Howard covers. We said it, you go top shelf - or far and low. Nani hits top shelf.

Next, let's look at Jermaine Jones. We talked about how when we strike the ball, our desire is for the ball to bend around/away from the goalie and then go straight into the net. This strike is a perfect demonstration of that.

Players who have been on my team a while know that I say "any little touch" quite a bit. This is used to disrupt the play on defense, but also create chaos in the box on offense - a great way to wrong foot the keeper. In this case, Clint scores with his belly button.

First, note that this whole thing is started by DeAndre Yedlin getting to - where? The end line! To create a front foot finish opportunity. At worst, the Defense will conceed a corner, but instead, they couldn't clear the danger and the US is there to put in the go ahead goal.

I'll also note that Clint looks over his shoulder to check where the defender is to be sure he is on side. Watch for it. You hear me say "Head on a swivel." Be smart forwards, don't kill a goal by being in a poor position.

Last, I hate to say it because Bradley is an incredible player. But the goal that kept Portugal's hopes alive is a give away with less than 30 seconds to play. The ball goes to Bradley who gives a half hearted effort at winning. It turns over quickly to Portugal who gets a free 20 yard press up field before the ball swings wide to CR. Then the perfectly laid cross makes this a near impossible stop for the defense. Great service, great run, great finish. DANG!

Well, that's the group of Death for you.

I BELIEVE THAT WE WILL WIN!

Costa Rica Thoughts

For those that have played with my teams in the past, you'll know that I'm all about:

PLAY THE WAY YOU ARE FACING

So if you watch their first goal today, you'll see a winger getting to the end line and doing a nice Cruyff move that enables the player to take his time and make a good diagonal pass back. The first person totally had a chance to finish, but does a lovely dummy to allow the second player to finish.

I call this a FRONT FOOT FINISH. Because they are facing forward when they shoot.

So note, the winger is wide and getting to the end line, if he does, and gets the ball across without the Cruyff, he has three forwards inside the six to knock it home. But once he cuts it back, all three of those forwards end up in an offisides position.

So you have to ask the question, who is the winger playing the ball to? The answer is the midfield! So you have two midfielders with opportunities to finish by running from the edge/outside the 18 into the box, charging toward the goal and defense for that front foot finish.

Food for thought all you forwards and midfielders.

Cheers.

Dynamic Warm-up 6/10/2014

We do this rotation 2-3 times depending on the warm-up activity. The general flow is bottom of the body working up.

As a group, start on the End Line and progress toward the 18. All items are done 4 times (split 2 and 2 left/right). At the end of the stretch, sprint the remaining distance to the 18 and jog back. As a group, start the next excercise.

1. Rotate Ankles 
2. Toe Grabs/Toe Point 
3. Calf Hops with Headers
4. Long Lunges, high reach with each arm
5. Side Lunges
6. Squeeze knee to chest & "Open & Close the door"
7. Quads lunges 
8. Hip balance
9. Partner Leg Swings
10. 4x ____ Plank Climbers & Push-ups

Details:

1 - Rotate Ankles four times in each direction, right and left
2 - Bend at hips, keep quads parallel, but bend one knee (not the other), Pull up on the toe Four Count. Let go and push toe flat on the ground and lean away (Point to away from you). Couple steps between stretches.
3 - Two foot leap heading left/right/forward/backward
4 - Slow long steps, bring trailing knee to the ground. Work one elbow to the ground while the other arm reaches up. Then switch arms, then push back to standing. Do two with each leg
5 - Face sideline, extend out to Right side, squat down to right leg, push back to standing, Pivot 180 degrees. squat down to left leg and back up.  Repeat 2x each.
6 - March pulling knee to chest. Then stretch the knee to the side and back to the ground 1/2 the distance. Then pull knee up from side, squeeze to chest and down (alternate legs)
7 - Step right foot forward. Left knee to ground. Grab left ankle, Stretch quad by lowering hip toward ground.
8 - Hip Balance. Point hands in the air like a pencil. Bend at the waist lifting one leg keeping it straight and in line with your hands until you've made a "T". Hold for 2 count. Continue to bend both hands down to touch your toes. Two count. Left arm up for two count (and down) then right hand up for two count. Then return to standing. Do twice for each leg.
9 - partner Leg Swings 2 forward and back with each leg - 2 side to side with each leg. Look, Hold each others right shoulder while swinging the left leg, hold the others left should while swinging the right leg. That way you won't kick each other.
10 - 4x ___ - The blank is the week we are on. We are starting on 5. So we need to do (1) 5 Plank mountain climbers, (2) 5 regular push-ups, (3) 5 diamond push-ups, and (4) 5 wide push-ups. (Next week we fill in the blank with 6).

Spring Training Week 5

Summary

• Brush your teeth (Leg lifts/squats)
• Stretch the Hip Flexor for 2 minutes (See Week 1)
• Do your push-ups and planks (9+9+9+9)
• Shower on your toes
• Juggling and Touches

WATCH MORE SOCCER. If you watched the Sounders, you saw over 60% possession by the home side and some much improved 1-touch passing that created some great scoring opportunities. Also, I would love for you to watch how many twist off moves Ozzie Alonso does in a game. The other thing you can count is the number of right back passes.

Lastly, watch how the midfielders and forwards are ON THE LINE (not near it, but ON IT). I'm telling you guys how the professionals play. If you can do it now while you are young, you will have great habits for your future.

You can also watch any EPL game and see defensive shape like none other in the US. I would love to hear what you see. Tell me what you heard us coach and what you see coming out on the field.

TOUCHES

Juggling 

• Increase your count or your duration on juggling.

Touches
I came across this last week and used it at practice. If you run each of these moves for just 30 seconds, your dribbling WILL IMPROVE almost instantly. If you are a midfielder or forward, you should be doing these when you get to practice and at every dead ball moment during practice. I also recommend this as a pregame warm-up for you. If you remind your feet and legs the feel for the ball, you will have more success on the field.

• Pull-back, laces
• Pull-back, laces, Pull-back, in-step
• Toe, Heel, Toe Roll, push 
• Inside-Outside Roll, push
• Toe-tap, V-Back
• Tick-Tock, 180
• Pull Backs
• Inside Outside Right
• Inside Outside Left
• Tick-Tock, Scissors
• Roll-over, outside cut 
• Roll-over, Tick-tock

That's 12 touches, 30 seconds each. You can do these in your bedroom! 6 minutes plus transition time.

Spring Training Week 4

Summary

• Brush your teeth (Leg lifts/squats)
• Stretch the Hip Flexor for 2 minutes (See Week 1)
• Do your push-ups and planks (8+8+8+8)
• Shower on your toes
• Juggling and Turns

There is nothing new this week. Although, I would desire that you WATCH SOME SOCCER. The MLS season has started and there are some great things to see out there that aren't the goals. If you like to follow the Sounders, you can watch Osvaldo Alonso perform a little toe twist off multiple times per game. If you want to see combination passing, watch the highlights of both Vancouver and Seattle.

You can also watch any EPL game and see defensive shape like none other in the US. I would love to hear what you see. Tell me what you heard us coach and what you see coming out on the field.

Juggling 

• Increase your count or your duration on juggling.

Turns

•  Increase the time. Do it for two minutes straight. Maybe Three minutes
•  Tripple your turns on each cone. Especially the Cruyff. You fake, fake again, fake again. If you pull this off, the defender will hate you.
•  Set up three cones and change the move on each cone
• Add your favorite turns

Cheers.

Spring Training Week 3

Summary

• Brush your teeth
• Stretch the Hip Flexor for 2 minutes (See Week 1)
• Do your push-ups and planks (7+7+7+7)
• Shower on your toes 
• Juggling and Turns

Apologies. I was out of town Sunday & Monday. Didn't get caught up yesterday - so....

This week, I'm only adding turns. Still do your juggling - improve by count or time. Attempt to improve your juggling at least 10 minutes a day.

Turns

I'm going to go over four turns. Your job is to do them for one minute. That means I'm only adding 4-5 minutes to your routine. You can do it!

So - for each of these turns, throw a couple t-shirts down so you can get 2-3 touches between them. Maybe that's about 5 yards. You can do this in your room, in the yard, in the front entry way, wherever. Next, do each of the four turns below for one minute straight. On one side, use your left foot, on the other side, use your right foot.

Pull back - This is when you stop the ball with the sole of your foot and pull it in the opposite direction from which you were going. The important thing is that the ball is always visible to you. I like to say the eyes of your chest can see the ball (because your real eyes should be looking for the goal or a pass!).
Outside (little toe) - Literally, use your little toe to cut the ball away from its current path and back the way you came from. Ideally, you burst away from this move getting not only an awesome change of direction, but also a change of speed.
Cruyff - This one you are faking a cross or a shot. Get your arms big. Sell this fake. Watch the defender go the wrong way. Imagine it. Do it.
Blocking - Use this one to buy time. It puts your whole body between you and the defender. It is a stepover and a pivot combined into one.

For a greater challenge:

•  Increase the time. Do it for two minutes straight. Maybe Three minutes
•  Tripple your turns on each cone. Especially the Cruyff. You fake, fake again, fake again. If you pull this off, the defender will hate you.
•  Set up three cones and change the move on each cone
• Add your favorite turns

Cheers.

2014 Spring Training Week 2

Top to bottom, we are going to work on arms, core, and legs. We are going to try to keep it simple.

Summary

• Brush your teeth
• Stretch the Hip Flexor for 2 minutes (See Week 1)
• Do your push-ups and planks (6+6+6+6)
• Shower on your toes 
• Juggling

My kids were already complaining that two minutes of Hip Flexor stretches "hurt." I told them they might have stretched too far.

Look, if you are a week behind, that is OK. We aren't too far off the bump and I'm not trying to break anybody here. The goal is to do small things multiple times per day to improve muscle strength and stamina. So go back and read week 1. That will make sense out of the "Brush your teeth" and "Shower on your toes" comments.

The big thing I will encourage you on is to do your push-ups and planks 2-3 times a day. When you get up, before you shower, before washing your hands for meals, before you go to bed. Just make it a quick habit to drop down and knock out 15, now 18 good push ups. If you get behind on this, you won't be able to suddently do 45 good push-ups when soccer tryouts come around.

Juggling

The most important touch in soccer is your first touch. Too many times at our level of play, the ball hits our shins or feet and bounces three or four yards in front of us. Then, we turned a ball that was ours into a 50/50 ball with the other team. 

Juggling is one of the best ways to improve your first touch. Now, you don't have to get all tricked out and catch the ball between your knees and on the back of your neck and stuff. In fact, if catching the ball on the back of your neck during a game is a good way to get your head kicked. However, I have seen players move 20 and 30 yards juggling down field without the ball ever touching the ground.

Nagbe scored for Portland doing a nice bit of juggling, but I wouldn't highlight Portland here... So you'll have to take Maicon scoring for Inter Milan from about the same position with about the same result. Perhaps better in that he has to beat the defender and then execute the volley.

While this is all fun, the important thing is that when you get a hard pass, you can control it without the ball escaping from you.

Your Goal... Start with five touches just on your feet. After you can juggle comfortably with just five touches, increase your goal to ten. Don't be in a hurry. You want to have good clean touches. Do this for 10 minutes and then quit. Find another time during the day to try again. Just get consistent at whatever your number is. As you strengthen your muscles, you'll find you can juggle longer periods of time. So, eventually we'll switch from count goals to time goals.

Let me also encourage you to try all sides of your foot; inside, laces, outside and even your heel (although I would save this for much later). When you use the inside of your foot to juggle, you'll discover why a hackey-sack juggler can go for so long. There is a lot of control in the "cup" of your foot. 

Try it. Let me know how adding 10 minutes of juggling to your day changes your skills.

Cheers.

2014 Spring Training 1

You ready?
Top to bottom, we are going to work on arms, core, and legs. We are going to try to keep it simple.

Summary

• Brush your teeth
• Stretch the Hip Flexor for 2 minutes
• Do your push-ups and planks (5+5+5+5)
• Shower on your toes

Yesterday in Spring Training we marked the time it took to run to mid field. Most players were right around 7 seconds. Think of that like your 50 yard dash time.

Can you find a place to get your 50 yard dash time? Write it down. Then let's see if you can improve on that in the next month.

If you can't a soccer field, find a spot in the neighborhood that takes about 7 seconds to run. Maybe from the corner to a mailbox. In any case, get yourself a baseline.

Start trying these small things now because if you wait until tryouts, you will be behind. As the weeks go on, I'm going to swap things out with other things, including ball skills (Juggling!).

So get on it! Get ready! Challenge your parents! See who can stick to it more :). Don't turn on the TV (for movies, games or anything) until you knock out 5 minutes worth of exercise time.

Core
Last year, I told you to "brush your teeth" This is essentially two minute leg lifts. DO IT!

Core with Hip Flexor
If you want some variety, in the morning when you brush, just elevate the legs. In the evening when you brush, on your back, point your toes away from you, lift 10 inches off the ground and alternate pulling one knee up to your chest, then straighten and pull the other knee up to your chest.

Hip Flexor
First, sit on your duff and place your left ankle across your right knee. This would be a good leg to lean a book against and read. Now, roll onto that knee and put your head and hands on the ground. Now, without moving your left ankle from your knee, twist your body so your left heel can rest comfortably on the back or your left triceps. Now lift your legs off the ground. Slowly raise your head off the ground. You should now look something like this:

Do not try this at home.

OK I'm kidding. Keep it simple. Get on both knees with your toes pointed away from you. Bring your left foot up and place it flat in front of you so it is at a right angle (makes a square). Now, keeping your left foot flat on the ground, lean forward into it as far as you can. Hold it there for 20 seconds. relax, repeat 3x. Switch legs. 

Back Straight

You can do this standing as well, bring your knee up to your chest. Hold for 20 Seconds. This is a nice alternative that also works on balance. Make it tougher by being on your toes.

Push-ups with Plank Hip Flex Climbers

I'm starting back at the beginning. 5+5+5+5. Do yourself a favor and try really hard to keep your body level (no butts in the air, no knees on the ground). It's only 15 push-ups. 

• Do five regular push-ups
• Do five diamond push-ups
• Do five wide push-ups
• Do five (of each leg) Plank-Hip-Flex-Climbers

That is, do a front facing plank (elbows down, palms together, thumbs up, nose touching your thumbs)

Bring your Left knee up toward your arm pit (not your chest), then back. Repeat with Right knee.

Something like this:

Me as a kid ;)

Shower on your toes

Lastly, I'm trying to encourage you to be on your toes ALL THE TIME. Standing in a line? Be on your toes. Stirring something at the stove? Be on your toes. Cleaning the floor? Be on your toes. Flying your kite? Be on your toes. See if you can catch your parents standing around flat footed. See if they can catch you flat footed.

So! Taking a shower after practice? Be on your toes the entire time. This is particularly tough while washing your hair, but you can do it. You will build calf strength and balance through your legs and core.

So - brush your teeth and take showers. 

Cheers!

Well, time to start over again

This time around is going to be slightly different. I'm looking for three things.

Increase in burst speed. I'm looking to the hip flexors (think doubles, burpies, wall sits).
Improve first touch. I'm going to expect you are juggling your soccer ball.
Define your signature moves. You need to find the move that gets you a gap. A gap is enough time to shoot or pass.

I'll also challenge you to do your push-ups. I would like to see everybody at 45 push-ups by the time tryouts roll around. This is 15 normal + 15 diamond + 15 wide.

Here we go again... it's nearly tryouts!

Cheers.