Soccer Mastery and Resiliency Training

With all the recent new of ACL tears among female soccer players it's important to note the significance of strengthening your hamstrings.

One of the primary factors in ACL tears is the difference in strength between the quadriceps and hamstring muscles. The quadriceps are the large muscles on the front of the thigh, while the hamstrings are the muscles on the back of the thigh. The quadriceps and hamstrings work together to stabilize the knee joint, with the hamstrings playing a critical role in preventing ACL injuries.

When an athlete lands from a jump or makes a sudden change of direction, the hamstrings work to slow down the movement of the tibia (the lower leg bone),and prevent excessive forward movement of the knee joint. Weak hamstrings are unable to provide this stabilizing effect, leading to an increased risk of ACL injuries.

Hamstring strengthening exercises, such as hamstring curls, Romanian deadlifts, and Nordic curls, can help improve hamstring strength and reduce the risk of ACL injuries.

I learned a powerful message learned today! Check out our story to watch the full video. I'll add it to our mindset story list as well!

You CAN BELIEVE you'll win a game or score a goal, only because we cannot predict the future. But you CAN KNOW that you will try your best to win a game or score.

Now take this back to your training. Do you believe in your abilities, or do you know your abilities? It's said the difference between a pro and an amateur is a pro trains until they can't get it wrong, where an amateur trains only until they get it right.

Take an honest look at yourself and asses your strengths and weaknesses. What are you able to consistently do regardless of your circumstances? What are you only able to do on occasion? What do you really struggle to do?

Started training your strength and weaknesses until you KNOW them! Have them down to the point where you can do them without thinking. Have them down to the point where it becomes as easy as breathing while relaxing.

There is more to consider when picking a college to play! You may have always had the dream of playing at a certain college but have you considered if that school and their team is right for you?

Here is a few other things to consider:
1) Think about whether or not the coaches' style of teaching/coaching matches with what you need to play your best.
2) Does the style of play match how you like to play? Possession, quick transitions, kick and run?
3) Does the team culture match your desires? Uber competitive, family feel, or a mix.
4) Does that school actually need a player that plays your position? Ask if the coach see's you playing a new position? How do you feel about that?

Want to learn more about college recruiting and the things you should consider? Check out SMARTsoccerPDX.com for more!

Set aside time to plan out your week and the goals that you want to achieve.

Long-term goals can seem far away so to help keep yourself on track and motivated make sure you set short term. Then mark them off as you achieve them!

Here's an idea of how you can structure your training week. If, you are just getting started on training by yourselfthen work into this workout. Remember you want to want to achieve long-term success and avoid burnout.

Creating your weekly workout goals in advance can help you stay motivated and reach your long-term goals.

Are you getting the most of your workouts?

If you want to get faster, your Phosphagen energy system is what you are targeting! This may mean taking a longer rest than you are accustomed to. A 5 sec (about 30–40-yard sprint will require a 1 min to 1 min 40 sec rest to allow your body to fully recover. By allowing your body fully to recover between sprints you can completely activate your fast-twitch muscles, meaning you are getting the most out of your sprint training.

If you want to work on your sprint endurance (your ability to sprint at top speed, repetitively, in short time period, then you can shorten your rest period.

What player do you want to be?

Bad players don't take much seriously.

Average players take games seriously.

Good players take practice & games seriously.

Great players take academics, nutrition, warm-ups, individual work, weight room, conditioning, film, practice, and games seriously.

You can't control everything that happens in a game, but you can control how you react to it.

Balance Training can not only be used to rehabilitate ankle injuries but also to help prevent ankle and knee injuries that occur while playing.

So, have you added balance training into your routine yet?

5 Steps to build your confidence:

1. Work on your self-talk. Build yourself up and talk kindly to your self
2. Have positive body language. Stand tall and smile.
3. Give your 100% each day. Remember sometimes your 100% may be only 30% because of fatigue and sore muscles.
4. Find ways to improvise, adapt, and overcome.
5. Put in the work outside of team sessions. Confidence comes from doing as well.

“No one can make you feel inferior without your consent.” –Eleanor Roosevelt

Remember why you play the game, remember why your kids play the game!

"All this talk about what level teams are is silly.

Teams are made up of individual players.

Every player should be playing where they can get the maximum enjoyment and maximum development according to their desire and ability.

IMO the real question should be: Where is the right place for my child to play?

Get an honest, nonbiased evaluation from an expert in your community. Do some research, and ask around. Nearly every community has at least 1 person."

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