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Coach's Corner
Contents:
All moves are described for the right foot and assume you are dribbling forward. Instructions for the left foot can be achieved by swapping "right" with "left" in all steps. Also, each move can be used to move the ball in any direction by changing how your foot directs the ball at the end of the move. For the basic moves, there are only directions used in the following instructions: forward, backward, right and left.
BECHENBAUR:
1. Pull the ball backwards with the outside of your right foot while pivoting towards the balls movement on your left foot. (The ball is grabbed by the right foot by pointing your toe away from your left foot and hooking the front of the ball with the outside of your foot.)
CAUTION: Always pivot towards the ball so that you can maintain visual and physical contact at all times.
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CONTI:
1. Pull the ball backwards with the sole (or outside of your toe) of your right foot while pivoting towards the ball movement on your left foot.
CAUTION: Always pivot towards the ball so that you can maintain visual and physical contact at all times.
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CRUYFF:
1. Fake a shot at your opponent using your right foot. This fake should be a complete shot except you will stop your leg's motion just before you touch the ball. Your right foot should be behind and slightly to the right side of the ball at the end of this fake.
2. Move your right foot around the front of the ball and pull the ball backwards with the inside of your right foot. Your toe should be pointed towards your left foot.
3. As you pull the ball backwards, direct it behind your left leg while you begin to pivot to the left on your left foot.
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LITTBARSKI:
1. Stop the ball's forward movement by touching the top of the ball with your right foot.
2. After the touch, step forward with the right foot.
3. Twist your body counterclockwise while bringing your left foot over the ball.
4. Push the ball backwards with the outside of the left foot.
CAUTION: In Step 2, make sure you leave enough room for your left foot between the ball and your right foot.
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MATTHEWS:
1. Drag the right foot across the back of the ball from right to left until it is between your left foot and the ball.
2. Push the ball right with the outside of the right foot.
CAUTION: The movement of the right foot should be performed in one motion without taking a step with your right foot.
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FAKE MATTHEWS:
1. Drag the right foot across the back of the ball from right to left until it is between your left foot and the ball.
2. Drag the right foot back across the back of the ball from left to right to fake a Matthews and step.
3. Bring your left foot between the ball and your right foot.
4. Push the ball left with the outside of the left foot.
CAUTION: The movement of the right foot should be performed in one motion without taking a step with your right foot.
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MARADONNA:
1. Stop the ball with your right foot.
2. While your right foot is on the ball hop and spin your body in the air as you take your right foot off the ball.
3. While your body is in the air and it is facing the opposite direction as in Step 1, pull the ball backwards with your left foot.
4. Step down with your right foot and complete your spin to face the same direction as in Step 1.
CAUTION: The movement of the right foot should be performed in one motion without taking a step with your right foot.
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PUSKAS:
1. Pull the ball backwards with the sole of your right foot. Keep pulling the ball backwards until your toe touches the floor and the ball touches the laces of your shoe. Your toe will be pointed down to the floor.
2. With your toe still pointed towards the floor, move your right foot between the ball and your left foot.
3. Push the ball to the right using the laces of your right foot.
CAUTION: The ball should be under your right knee after Step 1 is complete.
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RIVELINO:
1. Step over the ball with your right foot. Your legs should be crossed at this point.
2. Take a small half step with your left foot. Keep this foot behind and to the left of your right foot.
3. Bring your right foot back and push the ball right with the outside of the foot.
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RUMMENIGGER:
1. Make a body fake by lunging to the left of the ball with your left foot.
2. Bring the right foot over between the ball and your left foot.
3. Push the ball to the right using the outside of your right foot.
CAUTION: Your fake should be sharp and quick to get your opponent to react to your movements.
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DOUBLE RUMMENIGGER:
1. Make a body fake by lunging to the left of the ball with your left foot.
2. Make a body fake by lunging to the right of the ball with your right foot.
3. Bring the left foot over between the ball and your right foot.
4. Push the ball to the left using the outside of your left foot.
CAUTION: Your fakes should be sharp and quick to get your opponent to react to your movements.
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SCISSORS:
1. With the ball in front of your left foot, draw a circle with your left foot counterclockwise around the ball and set your left foot on the floor to the left of the ball.
2. Bring the right foot over between the ball and your left foot.
3. Push the ball to the right using the outside of your left foot.
CAUTION: In Step 1 make sure you leave enough room for your right foot between the ball and your left foot.
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DOUBLE SCISSORS:
1. With the ball in front of your left foot, draw a circle with your left foot counterclockwise around the ball and set your left foot on the floor to the left of the ball.
2. Bring the right foot over between the ball and your left foot.
3. Draw another circle with your right foot clockwise around the ball and set your right foot on the floor to the right of the ball.
4. Bring the left foot over between the ball and your right foot.
5. Push the ball to the left using the outside of your left foot.
CAUTION: In Step 1, make sure you leave enough room for your right foot between the ball and your left foot.
CAUTION: In Step 3, make sure you leave enough room for your left foot between the ball and your right foot.
SportsMedicineSystems,lnc
Nancy Clark.MS.RD
CARBOHYDRATE LOADING: Tips for Endurance Athletes
For 2 to 3 days prior to a marathon, triathlon or any endurance event that lasts for more than 90 minutes of hard exercise, you should superfuel your muscles by eating a hearty amount of carbohydrate-rich foods. About 60 to 70% of your calories (3 to 5 grams carb/Ib body weight) should come from grain foods (pasta, rice. cereal), fruits, juices and vegetables. Include small amounts of protein to protect your muscles, but limit fatty foods.
· Be sure to choose low fat carbohydrates. When selecting your diet, carefully choose high carbohydrate foods, not high fat foods. The two often come together, such as butter on potato and cream in ice cream.
Best choices (highest In carbs): Poorer choices (lower In carbs): Spaghetti and pasta meals with tomato sauce Pizza and pasta meals with lots of meat and cheese Rice, potato, yams, stuffing . without butter, gravy French fries, fried rice, buttery potato Lentils, chili with beans, split pea soup Meals with lots of meat or cheese Bread, muffins, bagels - plain or with jam Donuts, croissants, danish pastry French toast, pancakes, cereal Eggs, omelets and breakfast meats Jam, jelly, honey, syrup Butter, margarine, cream cheese Fruit- bananas, pineapple, raisins, figs Cookies, chips, high fat snacks Apple crisp, date squares, fig newtons Desserts made with lots of butter Juices - apple, grape, apricot, orange Beer, wine, alcohol (dehydrating effect) Blenderized fruit and juice drinks Milk shakes, frappes Sherbert, sorbet, frozen yogurt Ice cream - especially gourmet brands · Exercise less. In addition to eating a high carbohydrate diet, you should exercise less to rest your muscles and allow them the opportunity to stock-up on carbs. The week prior to the event, gradually taper off your exercise, so that you are training only 20 minutes two and three days prior to the event: nothing the day before. Eliminate any last minute endurance training: you will simply fatigue yourself at a time when rest would be more beneficial.
· Eat reasonably. To avoid getting fat due to the reduced amount of exercise, eat reasonably, not gluttonously. Focus on carbohydrates, with small amounts of lean protein (to protect your muscles) and minimal amounts of fat. If you have carbo-loaded correctly, you will gain weight--water-weight (not fat-weight). For every one gram of carbohydrate you store in your muscles as glycogen, you also store three grams of water. This water becomes available to you during exercise and helps to prevent dehydration.
· Drink extra fluids. Lack of fluids can seriously hurt your health and performance. Prevent dehydration by drinking water and juice when you carbo-load; limit alcohol (which has a dehydrating effect). You should be urinating frequency; the urine should be very light colored like lemonade, not dark like apple cider.extra
· Eat a prevent breakfast. The food you eat the days before the event will fuel your muscles. The food you eat the morning of the event helps maintain a normal blood sugar level to fuel your brain and help you think clearly. Eat a comfortable meal 1 to 4 hours prior, such as 400 to 800 calories of oatmeal, cereal, yogurt, or whatever you normally eat prior to training sessions. Don't try unfamiliar foods that might upset your stomach or digest poorly.For fluids the morning of the event, drink at least three glasses of water, sports drink, or juice up to two hours before the start. (The kidneys will process this liquid in about 90 minutes, allowing time to empty the bladder pre-event.) Drink one to two glasses of water or sports drink as tolerated 5 to 10 minutes before the start.
· During the event drink on a schedule. Plan to drink 6 to 8 ounces every 20 minutes. Because you need both fluid (to prevent dehydration) and about 60 grams (240 calories) carbohydrate/hour (to enhance stamina), sports drinks or water + solid carbohydrates (banana, sports bars, hard candy) are good choices during the event.
· After the event, refuel with carbohydrates, Enjoy the victory dinner, keeping in mind that your muscles need carbohydrates to refuel, as well as sodium, potassium and other electrolytes. Feed them wholesome foods-oranges, bananas, juices, yogurt, fig newtons, potatoes, pasta, pretzels--just as you did prior to the event. Add salt if you crave it. Drink plenty of non-alcoholic fluids until your urine is a dear color.
4,000 PEOPLE A YEAR DIE FROM IT
You can help prevent it from happening to one of your players, parents or spectators.
FLUID REPLACEMENT
· A normal person requires eight 8oz. glasses of water per day during moderate temperatures when not exercising
· During exercise the demand for hydration is much higher
When you become thirsty you are already 2% dehydrated, at 9-12% you are in serious trouble
A. Pre-exercise
Consume 13 to 20 oz. of water 15-20 minutes before activity
B. During exercise
Consume 4-8 oz. of water every 10-20 minutes during activity
C. Post-exercise
Continue to consume water in regular intervals A measuring guide - urine should be clear
STAY OUT OF SUN AND IN COOL ENVIRONMENTS
· Stay in cool environments whenever possible
A. hotel rooms
B. indoor malls
C. restaurants
PLAYERS SHOULD BE WELL RESTED
· utilize frequent substitutions
· make players rest and relax during down times
· swimming is not considered rest
WHEN IN THE SUN OR OUTSIDE TRY TO STAY AS COOL AS POSSIBLE
· avoid direct sunlight when possible
· wear loose fitting clothing
· cool moist towels for rapid cooling
