SOCCER. Names the specific muscles that soccer builds Lists soccer s overall health benefits

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1 1 SOCCER While participants play soccer, they are getting lots of health benefits. The information in this packet provides information about those benefits, from the muscles soccer develops to the way it makes people feel. This packet supplements what you will be doing during soccer. You do have to get participants to recognize that this activity is great for their physical and emotional health, but you can do that in the way that best works for your group and you. These materials offer lots of different ideas for incorporating the health components into your already fabulously planned session. Read the Facilitator s Guide in order to understand Frost Valley s physical activity initiative, to effectively use the materials in your session, and for ways to encourage physical activity among your participants in and out of camp. This chart, also featured in the Facilitator s Guide, highlights each of the sections in this module. This can guide you in selecting what to focus on during the session. Description Type of Activity Where It Fits within the Recommended Amount of Physical Activity Parts of Body Used Muscles Affected Health Benefits How It Makes You Feel Suggestions for Ways to Incorporate Some Fun Ideas Interesting Facts Evaluation Gives a profile of soccer s health benefits Explains how soccer is aerobic and anaerobic Points out where soccer fits within the recommended 60 minutes of daily exercise Names the parts of the body that soccer uses Names the specific muscles that soccer builds Lists soccer s overall health benefits Explains soccer s positive emotional benefits Day 1: Offers suggestions for introducing soccer s health benefits during the first day of the session Following Sessions: Gives lots of ideas for reinforcing participants knowledge of soccer s health benefits during the remaining sessions Offers ideas for games and other activities that build participant awareness of soccer s health benefits Generates interest in soccer Offers a modifiable questionnaire about participants views on soccer and whether they will continue playing beyond Frost Valley

2 2 DESCRIPTION Soccer (known as football in other nations) is considered to be the most popular sport in the world. It is an exciting game with global reach. And it is an ideal physical activity for fitness, health, strength, and endurance for players of all ages. Soccer, which has aerobic and anaerobic benefits, builds agility, endurance, and speed with its mix of movements, from running (It s said that the average soccer player runs about seven miles during a game!) to dodging the ball. Intermittent sprints are quite frequent, with players performing them around every 90 seconds. Players may also change directions nearly 1,000 times a match. Whether it is walking, jogging, or sprinting, some type of movement is always occurring i during a standard 90-minute game. The level of intensity and durations of these movements continuously varies. Because of this intense activity, soccer players must be fit and agile. Game moves like throw-ins (throwing the ball overhead) and using the chest to settle the ball increase coordination. Jumping, kicking, and moving side to side enhance the skills necessary for controlling the ball with all parts of the body. In soccer, the eyes get a good workout, too. Players have to track the movement of the ball, to estimate speed and distance, monitor other players, and use their peripheral vision while on the field. Soccer builds social skills and teamwork: Team members have to interact, communicate, and cooperate to work together strategically. Because of the game s quickness, the ever-changing plays, and the running and sprinting, players have to be on their toes and always mentally alert. One play can change a game s direction in a split second. In his article 7 Reasons Soccer is Essential for Kids, writer Jim Grove states: The ability to read the environment and respond with appropriate decisions is another element of physical literacy that is often overlooked. In the context of a sport such as soccer, it is deciding to pass the ball to a teammate running to open spaceor shooting at the goal when the goalkeeper is out of position. The game constantly creates fresh challenges that require players to gather information from their physical environment, analyze that information, and then execute an appropriate physical response. ii This international sport is pretty easy to learn, so people at all levels of athletic ability can play. And because it does not require a lot of equipment just a soccer ball it is a terrific recreational activity that can be played in many outdoor and even large indoor locations.

3 3 TYPE OF ACTIVITY: Aerobic and Anaerobic Soccer is an aerobic and anaerobic sport because it can be stop/start in its action, depending on how long the ball is in play. It s continuous as well, as the clock continues to run through each half and the play is constant. WHERE IT FITS WITHIN THE RECOMMENDED AMOUNT OF PHYSICAL ACTIVITY Soccer fulfills a portion of the aerobic component of the recommended 60 minutes of daily physical activity. It greatly enhances cardiovascular capacity. PARTS OF BODY USED Upper & lower legs Lungs Chest Arms Calves Back Thighs Hips MUSCLES AFFECTED (See Terms to Know on page 16 of the Facilitator s Guide) Abs (Abdominals) Heart Core Biceps Triceps Pelvic muscles Thigh muscles (anterior, posterior, adductors) Calf muscles Traps (Trapezius) Lats (Latissimusdorsi) Rhomboids Hip flexors Glutes (Gluteals) Quads (Quadriceps) Hamstrings Sternocleidomastoid (neck) Teres major (back) Gastrocnemius (calf) HEALTH BENEFITS Builds total body strength and stamina Increases agility Increases flexibility Enhances coordination Increases aerobic capacity and cardiovascular health Improves muscle tone Builds strength, flexibility and endurance Increases muscle and bone strength HOW IT MAKES YOU FEEL Bolsters self-confidence Enhances positive self-image Heightens alertness, persistence, and self-discipline Builds ability to be part of a team Improves concentration

4 4 SUGGESTIONS FOR WAYS TO INCORPORATE DAY 1 1. When introducing soccer, begin by asking participants: Who has played or plays soccer? What do you like about soccer? What do you do best when you play? Is soccer good exercise? Tell me why or why not. What parts of the body do you think get the most benefit from soccer? How does playing soccer make you feel? 2. Point out that soccer is a great physical activity that also makes you feel good in many ways. Build on what participants noted about its benefits. Share other benefits with the group. 3. As you model basic soccer moves and plays and participants observe or follow your lead, have them identify which parts of their bodies seem to be most affected by each movement. 4. Introduce a chart or journal that participants can use to log their soccer and fitness (physical and mental) progress during the session. During each game played during the course of the week, they can identify what parts of their bodies seem to have become stronger or more flexible and get the most impact/benefit, describe their feelings during soccer, and note what aspect of soccer they have improved in (sprinting, kicking, throwing, etc.). Alternatively, they can focus on improving a specific skill and strengthening the part of the body/the muscle most engaged during that play/movement. FOLLOWING SESSIONS 1. Have participants do different stretches for the entire body that will loosen them up, get them warmed up, and in some instances develop stability. Participants can tack this warm-up time onto their recommended 60 minutes of daily physical activity. See How to Do a Proper Youth Soccer Warm-Up, below. iii 2.Get participants engaged in some fun soccer games that build skills and teamwork. See Soccer Games iv below, for ideas. 3. After each session, encourage participants to participate in strengthening, stretching, and aerobic activities to improve either certain aspects of their soccer skills or their overall fitness for soccer.at the start of each session, ask participants questions like: What activity did you do? How long did you do it? With soccer and your other physical activities, do you think you did your 60 minutes worth of daily exercise?

5 5 How do you think this exercise/these exercises will help you improve your soccer skills? 4. In the final session, participants participate in a soccer game during which each player can showcase what he or she has learned and how he or she has developed strength, built endurance, etc. SOME FUN IDEAS 1. Encourage participants to try a new activity at camp and to compare it with soccer. 2. One way to measure the amount of daily physical activity is by counting the number of steps taken in a day. On average, there are 2,000 steps per mile (about 30 minutes of continuous activity). In soccer, the steps/mile calculation changes, because there is much running and sprinting. In recreational soccer, there are 144 steps per minute; in the competitive games, there are about 195 steps per minute. Have participants calculate how many minutes of soccer they have played in one day and the equivalent number of steps. There are recommended guidelines for the number of steps that provide moderate to intense physical activity and will add up to the recommended 60 minutes of daily activity. For young people, 9,000 steps is the magic number. Participants can chart the number of steps they have taken in a day, including swimming, general walking (using a pedometer), and other activities. Post the Step Conversion table on page 12 of the Facilitator s Guide for participants to see, and/or distribute it so they can refer to it at the end of each day. Have participants share their step rates, looking at increased activity, the effect on their bodies, etc. 3. A variation on step-based measurement of physical activity: 2,000 steps equals one mile; 10,000 steps is5 miles. Post the Mileage Conversion Chart on pages13-15 of the Facilitator s Guide for participants to see, and/or distribute it for them to refer to at the end of each day. Have participants share how many steps they took/miles they covered.

6 6 SOCCER:Interesting facts The United States has the most youth soccer players in the world. v Soccer is the second-most-popular youth sport in the U.S., after basketball. vi Pele (a world-famous soccer player) helped lead Brazil to the FIFA (Fédération Internationale de Football Association)World Cup championship at age 17. Pele, whose real name is Edson Arantes do Nascimento, is the only person to have won the World Cup three times as a player. He scored 1,281 goals in his professional career and is considered by many to be the greatest soccer player of all time. vii Reuben Courtney Noble-Lazarus (born August 16, 1993) is an English-born Grenadian professional footballer who plays as a striker or winger for Rochdale (England). On September 30,2008, at 15 years and 45 days old, he became the youngest player to debut in the English Football League, breaking the record previously established by Albert Geldard in1929. viii

7 7 EVALUATION 1. How FUN would you say soccer is? Choose the number that shows what you think. A lot of fun Pretty fun A little fun No fun How HEALTHY would you say soccer is? Choose the number that shows what you think. Very healthy Pretty healthy A little healthy Not healthy Which part of your body would you say got the best workout from soccer? o Legs o Hips o Calves o Arms &shoulders o Lower back o Buttocks o Heart o Lungs o Whole body 4. How often might you play soccer again at Frost Valley? Choose the number that shows what you think. Very often Pretty often Rarely Never How often might you play soccer after leaving Frost Valley? Choose the number that shows what you think. Often (every day) 3 Sometimes (once a week) 2 Not very often (once a month) 1 Hardly ever (once a year) 0

8 8 How to Do a Proper Youth Soccer Warm-Up (Source: The Greater Hazleton Pennsylvania Youth Soccer Association, U.S. Youth Soccer) A proper soccer warm-up helps the mind andbody perform at their best. Stretches improve flexibility, reduce the risk of injury, and can improve agility and speed. They typically take about 10 minutes for younger children and minutes for older children. Jog with the ball (dribble) or do other soccer exercises to get the muscles warm. Stretching should be done for a short time (3-10 seconds), and only to the point of feeling a stretch, not to the point of pain. It should be steady, without bouncing, and gradual, with the stretch increased on each repetition. Model proper form so participants can get the maximum benefit from stretching. Stretches should be done after playing soccer, too.typically, for soccer, the key areas to be stretched are the calves, hamstrings, thighs, groin, hips, lower back, shoulders, and neck. Whenever feasible, use a soccer ball when doingwarm-up exercises (for an average of 5-10 repetitions each, or other amount, depending on the participants and session time) like the following: Place the ball on the ground. Have players roll it with their fingers in a circle around their feet. They then move the ball through their legs and around their feet to form a figure eight. Players divide up into pairs and pass the ballback and forth overhead while standing back-to-back. Or they can alternate passing the ball through their legs and then overhead. Increase passing speed with each round. In pairs, players stand back-to-back with a ball between their backs. Theythen try to sit down while keeping the ball in place. In pairs, players stand face to face with a ball between their foreheads. They then lower themselves, keeping the ball in place, until they are on all fours. Have each player place the ball on the ground and hop over it, front to back and then side to side. Have players sit on the ground with the ball between their feet and do leg lifts, then sit-ups, while keeping the ball in place. They then place the ball between their knees and repeat the exercises. Finally, players can hold the ball to their chests and do crunches, with the ball reaching the knees.

9 9 General age group guidelines Ages 6-9 Warm-ups for this age group should be fun. And participants should use soccer balls for these exercises! A simple introduction to the practice can establish healthy habits, especially if these young people will be physically active. The stretching recommendations noted earlier work for this age group. Ages The warm-up sets the tone and pace of training for this age group. Pairing participants in this age group helps to develop teamwork and communication. Playing various forms of keep-away at the beginning of practice is a good, consistent way to begin, incorporating the four elements of soccer right away. Age 13 For this age group, fun is still important, but leaders can build fun into instruction with easy tactical exercises, such as practicing footwork and direction changes along with isolated technical activities. One way to combine the technical and the tactical is to have participants play keep-away with the steady reminder not to stop the ball. These are adolescents, growing fast and with changing bodies, so stretching is especially important. Rhythmic, integrated stretching is recommended and should be included in warm-up activities. It is often best done with participants in pairs or individually (rather than having everyone come together in a circle, for example). Cooling down for these players involves easy movements and light running, some talk, and more stretching. This is also a good time to reinforce habits such as drinking plenty of water. As they cool down,participants should replenish themselves with water. Players should drink water before, during and after soccer sessions. Ages 14and above When stretching, teach the proper names of the muscles, such as hamstrings, quadriceps, etc. (NOTE: This can be done with younger participants, too, if the instructor believes it is appropriate.) Get the participants blood flowing. Have them jog with the ball (dribble) or do other soccer activities to get the muscles warm. Keep this warm-up brief.

10 10 Here are stretching exercises that benefit 14 and up age group. (As noted earlier, an average set of repetitions numbers 5-10, but can be at an amount the instructor deems appropriate for his or her group). Participants can stretch their: Calf muscles by placing their hands down like a sprinter on the set command and keeping their heels on the ground. They can also do this stretch while leaning against a wall or tree. Hamstrings by lying flat on their backs and pulling one leg at a time gently toward their heads. They should pull as far as the leg will go. Quads by lying on their sides and pulling the top foot toward the buttocks, then switch sides. They can stretch the groin area by sitting, putting the soles of their shoes together, and gently pushing down on their knees with their elbows. Lower back by lying face down on the ground, hands palms down at their shoulders (as in a push-up position), and slowly pushing down on their hands to raise the top half of their bodies. (This is also an abdominal stretch and a back-strengthening exercise.) Add other stretches, including those for the upper body, the neck, the hips, etc., as desired. Other considerations: A warm-up may be shorter during hot weather. A warm-up should not only include adequate stretching, it should alsobe soccer-specific and should duplicate aspects of the game, such as dribbling, passing, and shooting. Goalkeepers (if the session is somewhat formally organized) should have a warm-up specific to the position that incorporates all relevant skills. Participants should stay warmed up during breaks in play; for example, they can stretch in place. Participants should not use too much energy or compete with one another during a warm-up.

11 11 Soccer Games Ball Tag Every player has a soccer ball. The players dribble and try to tag each other. But instead of touching other players with their hands, they must touch their feet or lower legs with their balls. Count touches within a specified timeframe. Blob Two players, without a ball and holding hands, are the blob. Theother players eachhavea ball. Players dribble, trying to keep their balls away from the blob, while the blob tries to kick them away. When the blob kicks away a ball, that player must give uphis or her ball and join hands with the blob. The last player withaball wins. Cone Soccer Players are paired, with one ball per pair. Each player has one cone or disc for a goal. The two players try to score against each other for a limited time. Then mix up the pairs and play again; no player should see the same opponent twice. Gates Split the group into two teams. The players on one team each have a ball.the other team s players spread out randomly within the grid, standing with their legs spread a little more than shoulder-width apart to represent gates. The players with balls dribble around the grid, trying to put their balls through as many gates as possible. Players should count the number of gates they put their balls through. The instructor or someone on each team can keep score. Play for two minutes; then have the teams switch roles. Keep-away Players are paired, with one ball per pair. One player starts withpossession of the ball, and the other tries to take it away. The player in possession of the ball at the end of one minute is the winner. The players trade places and play again; then the instructor can switch up partners. Roll Race Each player has a ball. Players start spread out shoulder to shoulder on a line. Players roll their balls with the soles of their feet for approximately 10 yards, turn, and repeat until they are back at the original line. This may be done using the inside or the outside of the feet. The first player to reach the line is the winner. Stuck in the Mud Designate one player as it. The other players each have a ball and begin dribbling while it tries to tag them. When tagged, a player picks up the ball and holds it overhead, spreads his or her legs wide, and stays stuck in the mud. Tagged players can be freed by another player with a nutmeg (it is in when a player kicks, rolls or throws the ball between an opponent's legs/feet. Players take turns being it. World Cup Divide players into teams of two. One player (or the instructor) is the goalkeeper, and is not on a team. Have each team pick a country to represent in the World Cup. Use half of the field and one ball. Have all the teams on the field to begin. Throw the ball into the middle of the playing area. Players begin the game. The object is to score on the goalkeeper. But each team is going up against other teams with the same mission. When the goalkeeper saves the ball, he or she punts it back into the middle of the playing area.

12 12 When a team scores, it leaves the game and gets ready for the next round. Play continues with the other teams until all but one team have scored. The team that doesn t score in that round is eliminated. The other teams go back onto the field for the second round. Play until all but two teams have been eliminated. Those two teams then face off in the World Cup Final. The team that scores first is the champion. Variations If there are a lot of players,you can pick two goalkeepers and use the entire field. This game can also be played with multiple balls. The maximum number of balls you can use is one less than the number of teams on the field.

13 13 ENDNOTES i Science of Soccer. The Advantages of High-Intensity Interval Training. [Internet - WWW, URL] 27 November ii Grove, Jim. 7 Reasons Soccer Is Essential for Kids [Internet - WWW, URL] reasons-soccer-is-essential-for-kids/, 16 June iii The Greater Hazleton Youth Soccer Association, How to Do a Proper Youth Soccer Warm-Up [Internet - WWW, URL] iv Coaching American Soccer.com, Soccer Fun Games v vi Ibid. vii Ibid. viii Wikipedia. Reuben Noble-Lazarus [Internet - WWW, URL] Lazarus.