Dear Striker Parents,

You have a great group of girls. Really. I know they probably gripe and get moody and perhaps are even disrespectful on occasion. It’s because they’re teens and you have provided a safe place at home for them to “let it all hang out.” They need this.

But on the field, they are nothing but pure gold. They are fun and interested, engaged and engaging. They work really hard. They support each other. They say thank you. They say this sincerely. They shake your hand, give you a high five. They laugh. They are serious about their soccer. Whether they win or lose is really  important to them, but not as important as knowing you are on the sidelines. Even I got the warm fuzzies when I came to a game. One said, “Now I feel loved.” Another stopped and waved, “Oh, hi!” Gotta love that.

I write this to you so you’ll get a glimpse of the best of these young women. Your young women. They don’t always wear these middle school years well. It’s a transitional time. When my girls were this age I found that I was especially grateful for the “other adults” in my kids’ lives: their teachers and administrators, their counselors, their coaches, even their friends’ level-headed parents. Whoever was there to “talk them off the ledge.” That, I figured out, is where most teens end up at one point or another. And you can’t blame them. It’s exciting out there, and you can’t beat the view.

But good kids don’t happen by accident. So, I’m just saying to you, “Well done.” Or in the vernacular, “Well played.” They appreciate all you are doing for them and the heart you have for them – even if they don’t say so. I got some of your thanks last week and I’m passing it along.

Athletics is such a great venue for kids, I think especially for girls, to learn about themselves. What they’re made of and what they can make, given some tools and some teammates.  They likely won’t know until later the value of this time for them, but I’m sure the day will come. Right now, they’re on their way to greatness in a hundred different ways.

I feel privileged to have had this time and I look forward to seeing them on the pitch and the practice field again in the near future.

Go Strikers!
Coach (Dr.) Wendy

Check out today’s Soccer Wire to read my article about the  ”leadership council” initiated by Head Women’s Soccer Coach Diane Drake. She has created and defined an environment where the cooperation natural to women plays host to internal accountability. This makes the team stronger and allows them to compete fully, not just as teammates but as friends.

That’s the best of the women’s game. Having teammates who will be honest and push each other to be better. For the good of the team. And the good of the game.

Do you have what it takes for college play?

Are you ready for big time soccer? Here is what Diane Drake, head women’s soccer coach at George Mason University, has to suggest to the player investigating the college soccer ranks.

1. Know the rules for contacting coaches and when they can contact you. You can contact college coaches with your interest or questions at any time. They must wait until September 1st of your junior year to email you. They can call you after July 1st of the summer between your junior and senior year.  Currently they are not allowed to text you, though they may be looking at your facebook page. Be sure it shows what you want them to see about you.
2. Coaches want to hear from the athlete not the parent. Except in rare circumstances you and not your parent should be initiating communication with coaches.
3. Coaches may miss you at a showcase tournament. If you are on a really top notch team, you may be missed.  If you’re on a not so top notch team, you may not even get to showcase tournaments. If so, it’s okay to send video to coaches at schools where you’re interested. But if you really want to make an impact, sign up for their elite/prospect camp in the Spring. If they like what they see, they’ll likely invite you to a more intensive summer camp where coaches and current players can get a sense of how you’d fit with the team.
4. You can’t fake a desire to play college ball and shouldn’t try. If you really have doubts, coaches can tell. Be sure about your desire to commit to the rigors of a college sports program. Coaches can’t afford to waste precious scholarship money on a player who isn’t going to stick with it. If you’re not sure, don’t take the opportunity from someone who would make the most of it.
5. Keep an open mind about the level of play that is right for you. Most colleges and universities offer varsity teams (with scholarship and walk-on athletes), club teams and intramural play. Failing to consider all your options may lead to poor decision-making, especially with all the changes that come with college. The demands, cost, time and competition level are important to consider. Find the right fit to balance your whole college experience.

Colleges are picky about who they select for their competitive teams. Only 5% of high school players reach the college varsity ranks. A mere one percent make it at a Division I school. If you have dreamed of playing in college, then do what it takes to be seen and evaluated. Even if you don’t go all the way, trust that all you have learned and worked toward in your youth soccer career has built a stronger, more resilient, perhaps even smarter you. And that will play well in any career path you choose.

Does she come alive on the field?

She’s always where the ball is. She’s aggressive. Nothing gets past her. Other players defer to her on the field. She scores 4 goals single-handedly. You cheer. You smile. She’s only six years old, but you are sure she’s headed for stardom. Should you be?

Diane Drake, head coach of the George Mason women’s soccer team, says “you can tell if a kid is athletic by their body type – if they tend to be muscular and athletic, with agility, balance, coordination at an early age of 6 or 7.” But, she advises,  ”You can’t really tell how they will develop until around age 13.” Passion, skill development, coachability have yet to be uncovered.

If they are physically gifted and show a desire to play competitively, encourage them to challenge themselves. Try out for the local travel team. “Cross-over” programs which give young kids a taste of the competitive game at 8 or 9 years old are becoming popular. See if they’re interested, then watch them grow into the game. If they are hungry to play and to learn more about playing, follow their lead. Investigate the opportunities available through travel clubs and your state youth soccer organizations or US Youth Soccer.

But keep checking  with your kid to be sure it is his or her decision whether to keep playing. Quitting mid-season is poor form, but at the end of each season, re-assess. Be sure to let them know it’s okay to keep playing, switch to a team that is a better fit or switch to a different sport or new activity. Letting them know means it has to be okay with you, the parent. All options have to be on the table.

Warning: Kids have radar and want to please. If they think you want them to stay on the travel team even though they sit on the bench and never play, they will tell you they want to stay. Keep yourself open to what they want, and beware of your body language that tells them what you want to hear. 

Next post: Part II – Parenting as Advocate and Not Agent in Youth Sports

Girls stop at nothing when the game is on the line.

Boys play differently than girls do, even at the top levels of the youth game. Take a couple minutes to watch this video from US Youth Soccer National League championship play.

It begins with boys games, then at about 4 minutes it shifts to the girls’. Watch how the girls are heavier on their feet. They come flying in with heavy leg and hip tackles. The boys are light, quick, and clean on their first touches. Does it surprise you that we see so many more serious knee injuries on the girls’ side?

Fit2Finish specializes in agility and plyometric training for female athletes. We help team coaches identify the physical challenges that are holding their teams back. Then we work on the dynamics of movement as part of their skills and sport training. Together we can bring the boys style of play to the girls side.

Your girls team can be lighter, quicker, more-skilled and in better control of their bodies. That’s a winning combination.

Does you running have this energy?

How’s the motivation coming? Somehow, things are easy to start. And when we see the finish line, they’re easy to finish. The problem comes in the middle. How do you stick to your training plan when you’re on down the road but don’t yet see the finish line? Here are 5 hints to help you maintain your motivation until race day.

1. Run early.  Studies show that people who work out early are 3 times more likely to stick with their routines than people who waited until late afternoon or evening.

2. Just get started. Instead of requiring the planned training for the day, make a 20 minute contract. Then roll out the door without any further expectations. You may find that once the juices get flowing you keep it up even longer than the days’ planned workout.

3. Change your routine. Find a new route. Take your dog. Bike or swim instead of running. Just keep it aerobic and give yourself full credit.

4. Keep a notepad next to your running schedule and record ideas, sensations, what you saw, a troubling issue that you chewed on, what you’re looking forward to, what you resolved. Take 5 minutes regularly to journal, draw or doodle here as soon as possible after your run.

5. Pick a partner. Nothing keeps you going better than a commitment to someone else who is pulling for you. Somehow, skipping your workout is a non-issue because you’ll have someone to answer to. And so will they.

Crossing the finish line has a glory all its own for every runner, not just the first.

Keep up the running. And pat yourself on the back. You’re doing great things for your mind, your body and your health. That’s how we all get to the finish line.

Here, in images, are stretches for the field. Remember to hold static stretches for 20-30 seconds to develop flexibility and fully stretch muscles which have been worked.

Hip flexor stretch: Be sure front knee goes no further than the big toe.

Hamstring stretch: Hip is pushed back, leg fully extended and toe up. Be sure both hips are "square" - that is, you're not leaning in.

Quadriceps stretch: Hips square, abdominals tight, pull heel toward glutes. Some like to hold hand in the air or put a finger on the belly button to remind the core to stay strong.

Quadriceps stretch (side-lying option): Support leg is slightly bent for balance. Keep torso straight and tummy tight. This fixes the pelvis in place to isolate anchor the stretch.

Achilles/Calf stretch: Be sure heel is pushed down to the ground and toe is pointed straight ahead. If heel cannot reach the ground, walk feet in and bend more at the waist.

Anterior shin stretch: Toe drags. Push laces toward the ground.

Inner thigh stretch: Use elbows to push thighs away for extra stretch.

Inner thigh stretch (alternative): Hands push from behind to intensify stretch. Added benefit - hamstring and calf can be stretched from this position.

Outer hip/piriformis stretch: I call this the "figure 4" stretch. Elbow pushes crossed knee away while extended leg is pulled in. Be sure hips are square.

Hamstring sit and reach stretch: Reach and hold toes to provide the best hamstring stretch. Can do one leg at a time or use a towel or band to pull.

As an exercise physiologist, I certainly believe running, strength and home programs are important to help kids get fit, but being fit yourself is essential. Much is said about the importance of mentoring players. We think of this as being a role model, setting an example in our behavior. Modeling fitness as a lifestyle may be the most long-lasting of behaviors we can model.

• Do you run warm ups with your players?
• Do you stretch with them after practice?
• Are you active on the field for drills and skills?
• Do you partner with them if there is an odd number of players?

All of these things show your players that you’re fit for the game. I found that at about 14 or 15 years old my players started to outrun me and outgun me. So be it. That is nature’s way. But they generally acted pleased when I was on their team for scrimmages, and they welcomed me even when I wasn’t faster, stronger or more skilled. I still played. And that’s the fun of it.

Maintaining the recommended weight is an expression of respect for our bodies.

Let’s face it. If you are an youth player, who are you going to take fitness advice from? The guy with the gut who lights up a cigarette as he pulls out of the parking lot or the one who carries his own bag of balls and walks with a spring in his step?

Bob Bradley, former head coach of the US Men’s National Team, now head coach of the Egyptian National team, is a great example. This NPR article emphasizes that he’s engaged with his players on the field and off, even though most don’t speak English. He has earned the respect of his players by embracing their people and their culture in spite of extremely difficult circumstances.

They tell me there’s an obesity epidemic rolling across this country. Let’s meet it with fitness, and let it begin with us. The kids are watching.

These young players are learning the dynamic warm up. Player in the foreground shows hamstring and core weakness as she needs arms to assist with pushing herself up.

I get this question a lot: should they stretch? YES
Follow up question: when and how? Before and after. Here’s how.

Before practice they should perform a dynamic warm up, moving the body parts to be used in a controlled and increasingly intense manner. That means: forward, backward, at angles, in rotations, at increasing pace and with increasing challenge. End with short sprints. I like to do this in partners who are released from the starting blocks in a peppered go…go…go. It’s very intimidating for the other team. See upcoming post for design of a dynamic warm up.

Especially if you are coaching girls, be sure your dynamic warm up includes the plyometric, agility  and hamstring strengthening activities – before practices and games. Get them moving right before they play. This will give them a head start toward preventing those, oh so prevalent, knee injuries. Insist on proper form. Warm up is an important part of game preparation; they need to do it well.

Stretching and chatting build team especially for girls

After the game, they need to return working muscles to their resting lengths. To do this, have them perform static stretching, hold each stretch for 20-30 seconds. You’re probably already huddling them for a post game chat. Have them stretch while you get whatever you need to say off your chest. They’re probably avoiding eye contact anyway – especially if it wasn’t a winning contest. Create a regular routine of stretches for them to go through post-game or post-practice.

There’s not just one correct set of stretches, but include the muscles/body parts most used – just like warm up. You can have them experiment with what position works best (standing, sitting, kneeling, lying). Conditions (like a wet or muddy field) may demand one over another. Form, again, is essential. Tension should be exerted along the line of the muscle just to the point of slight discomfort. No pain, no gain does not belong here.

Here’s a check list for your stretches:

hip flexor – front of thigh at hip (upper quad) *keep abdominals tight to stabilize pelvis
hip extensor – back of thigh at hip (upper hamstring)
hip abductor – outer thigh
hip adductor – inner thigh
quadriceps – front of thigh at knee
hamstring – back of thigh at knee
calf/achilles – back of ankle/heel *be sure heel and toe are aligned
shin/tibialis – front of ankle, laces down

Additionally, I recommend for more advanced players: gluteal, lower back, upper back, shoulders, triceps. Goal keepers, of course, require a more extensive set of stretches, using arms, shoulders, hands and torso.

Let’s think about that. First, picture the difference between carrying an alert toddler with arms wrapped around your neck. Then picture hoisting a squirming toddler or one who is sound asleep and falls completely lax. We used to call that “sack of potatoes.” You’d rather do the alert, not the sack, right? Don’t your legs have enough to do running your mileage without compensating for your uncooperative upper body at the same time?

Here are some core strengthening exercises demonstrated using a 65cm exercise ball.

Starting position. A smile is essential.

Abdominal curl up on the ball. Be sure neck stays relaxed and head back into hands.

The reverse curl begins with feet squeezing middle of the ball on each side.

Keeping abs tight and back pressed against the ground, legs squeeze and lift the ball.

Complete the exercise by passing the ball to your hands and raising it above your head. Remember to keep belly button pressed to the spine.

Begin plank or push up with tight abs and straight elbows.

Lower yourself down in push up position. Slide the ball toward your feet to make the exercise tougher.

With toes touching for balance, gently lift upper body in one unit to strengthen back extensor muscles. Lift slowly. Do NOT bounce or accelerate into arch of back.

For the really advanced: Kristin simulates swimming, with arm up opposed by opposite leg. Then alternates. Great core work and great for stability. Takes some practice!