Stop Eating Foods Which Claim to be Healthy but are Really Only Slowing You Down.
It is an unfortunate truth that although many foods claim to be good for you, they are not giving you all of the facts. When you are selecting the foods you want to eat be sure to read the labels; many of those that you would think would be nutritious are actually packed with empty calories. White bread is the most classic example of this; it is much less nutritious than its whole wheat counterparts, yet it claims to be a healthy part of any complete diet.
When you go grocery shopping, take the time to read the labels on the foods you buy. As was mentioned above, stay away from anything that has a high sugar and/or salt content (sugar leads to foods being highly fattening, and excessive sodium with have a negative effect on your blood pressure and your body electrolytes). Steer clear of juices, unless they are freshly squeezed; most juices possess massive quantities of sugar. Unless you drink your coffee black try to stay away from that as well; the cream and sugar you had to your coffee can add calories to your diet very quickly.
In addition to sugar and salt it is important to check the fat content on the meat you eat. Lean meats are often more expensive to purchase but are infinitely healthier for you. Stick to fresh fruits and veggies rather than their pre-packaged counterparts (again, these are high in sugar and sodium-are you beginning to notice a trend here?). The short story is that any type of preservative is going to be much worse for your body than eating the food in its natural state.
…and like a machine, in order to perform with maximum efficiency it is necessary for all of its pieces to be in prime operating condition. This means that when you are in training for having the physical body you want to become, you are going to have to exercise your entire body, not just those parts that you are going to be using while interacting with the exercise.
Think of it this way. When you don’t exercise your muscles properly your body begins to accumulate fat; your metabolism is slowing down, and your body is incapable of processing the foods you eat in the manner that it must to keep your systems up and running. As a result of the fat accumulating in your body your organs begin to have a harder time fulfilling their function; your lungs will find it more difficult to breathe, your heart will have a harder time pumping your blood, your circulation will suffer and your extremities may not be able to receive all of the nutrient-rich oxygenated blood that they need in order to work properly. In that case, you may gain more weight or having difficulties in doing such works.
As an end result of these processes you will find that your body tires more quickly and you do not have the endurance you previously possessed. In addition, you will find that you have much less energy on the whole due to the slower rate of your metabolism, which will make accomplishing daily chores a trial. You may also find that your body’s hormone levels have changed in order to compensate for your decreased metabolism, resulting in an increased risk of depression and generalcrankiness- all because you forgot that all ofthe body’s systems work together and you chose to only exercise a specific part.
In order to prevent falling victim to this unfortunate occurrence, be sure that you have a well established workout plan that works all of your body’s systems, as well as a diet heavy in various foods and liquids that will help your body to flush out its toxins and not have to work quite so hard to keep working throughout the day. Yes, perhaps this is a case of beating a dead horse; after all, you have already seen the importance of regular exercise and a healthy diet in helping your body get into top condition; however, it is important enough that it really cannot be overemphasized.
All right, First of all you should know the secrets to getting your body into shape or being physically fit, so that it is not hard to do these stuffs. Now let’s touch upon some basic skills that you are going to need to have when you step out onto the field. Most of these skills will be “formally” taught to you when you begin to practice with your team; however, most of these are fundamental components of the game and therefore will require your skills to be as finely honed as possible.
Lesson #1: Dribbling
Dribbling is the fundamental method of moving the soccer ball from one end of the field to the other, and you will spend more time on the field dribbling the ball than you will doing virtually anything else. Obviously, this is a skill you are going to need to develop very carefully. Dribbling a soccer ball is much more difficult than dribbling a basketball by simple virtue of the fact that you are not allowed to use your hands. You are therefore going to need to maintain perfect control of the ball using only your feet while running as quickly as possible, keeping an eye out for members of the opposing team and scouting for your own teammates so that you know where to pass the ball to should you need to do so. Obviously, this means that you are not going to have a great deal of attention to spare for your dribbling technique!
Fortunately, dribbling competently is an easy skill to master. All you need is a regulation sized soccer ball, an open field and a little bit of time. The trick is to tap the ball from one foot to the other using your instep so that you essentially are keeping the ball in between your legs as you travel down the field; pushing the ball too far ahead of you will result in the ball being free and available for any member of the opposing team that happens to feel like picking it up, while not pushing it far enough of you will inevitably trip you up and cause the ball to drop back behind you. Attempt to only push the ball as far forward as your running stride; this will prepare you for when you are stuck in a pack of players. If you happen to be moving down a relatively free field you are going to be able to send the ball a little farther forward; however, kicking the ball out in front of you is the easy part.
Again, be sure to focus on only allowing your instep to touch the ball while you are dribbling. It is often very tempting to allow the front of your foot to connect, as this is the part that is most readily available when you are running; however, kicking the ball with the front or top of your foot will only serve to push it out of your reach. You will have virtually no control over where it goes or what it does. As learning to run while dribbling a ball between your insteps can be an interesting and generally undignified event, it is best if you initially practice this skill when you do not have an audience; that way, when you are in front of your peers you will be able to display at least a little bit of competence and save yourself from the inevitable ribbing that comes along with displaying any lack of proficiency on the playing field.
Lesson #2-Drop Kicking
Okay, this is probably not a skill you are going to have to spend a great deal of time learning to master. Chances are that at some point in your misspent youth you managed to drop-kick a ball off of your front porch onto the roof of your house (or through the neighbor’s back window) and therefore have already had some experience. If you have not, this skill is also a relatively easy one to master; however, if you should ever find yourself in the position of guarding the goal it is going to be vital that you know how to properly place your drop kick to ensure that it is in prime position for your team to pick it up and carry it back down the field.
The single most important thing you need to know about drop kicking is that you need to ensure that the ball connects with the top of your foot, near the toes but not on top of the toes. That will enable it to have the strongest forward momentum while at the same time attaining some height. Precisely how much height is directly relevant to where the ball is when it meets your foot; kicking the ball closer to the ground will result in more forward momentum but not as much height, while kicking the ball nearer to the waist will give you plenty of height but not a great deal of momentum. The trick is to learn to place your kicks, so you are going to want to give this a try at several angles to determine precisely how much distance you can get from each connecting position. That said, as a general rule you are going to want to make your drop kick at an approximate 45 degree angle from the ground, approximately level with your knee. That allows you to get a fairly decent forward thrust on the ball while at the same time controlling its height and trajectory. If the two paragraphs you just read make you feel as though you are reading Greek don’t worry; once you actually start putting some of these basic skills into practice it will all make perfect sense.
Lesson 3: The Throw In
If you are familiar with the game of soccer in any way, shape or form then you are fully aware that much like basketball or football the game must be played within the designated playing field. If the ball should happen to go out of the playing field it will automatically go to the other team, who will have to right to throw the ball back into play. This is one of very few exceptions to the “no-hands” rule of soccer, and it is a very valuable asset because it allows the team that has control of the ball to determine exactly where it is going to go; they can completely change the direction of the game by gaining custody of the ball and sending it back into their territory.
Although you may have images dancing in your head of grabbing the ball in one hand and hurling it down the field like an ancient Greek Olympian, the proper method of throwing a soccer ball back into play is vastly different from the way you would throw any other ball. You hold the ball in both hands, fingertips in the middle and palms facing out, draw it back behind your head and then give it a two handed toss to your nearest available teammate. Be aware that, much like in basketball, you are going to have a member of the opposing team directly in your face while you are attempting to throw the ball; however, as they are not allowed to use their hands (and will actually earn a penalty if one of their hands happens to come into contact with the ball while attempting to block your throw) you stand a very good chance of making contact with one of your own.
The key element to a successful throw in is power. Although they cannot use their hands the opposing team has no other limitations on the methods they can use to gain control of the ball, and so you are going to have to make sure that the ball goes up in the air, yet too high to successfully block it with their chest and too low to make a reasonable attempt at blocking it with their head. You are also going to want to put some “oomph” on it; throwing a soccer ball is not as easy as you would think, and if you are attempting to get it to travel long distances you’re going to need to be able to put some muscle behind it (another reason to hit the gym to work on your arm muscles regularly).
Lesson 4: Chest and Head Blocks
As we mentioned before, using your hands is completely off limits when you’re playing soccer; however, that is quite literally the only part of your body that you are not allowed to use. With that in mind we’ll give you a brief introduction to the use of your chest and head when you are playing the game.
Using your chest to block the ball is a simple matter. As you might imagine, you use your chest to block balls that are coming at you at too great a height to get a hold of with your knees but not quite high enough to hit with your head, and it is a great way to divert what would otherwise be a penalty for touching the ball with your hands (every once in a while the ball comes at you at just such an angle that you virtually have no choice). Simply spread your arms wide to the sides in the same manner as you would if you were being searched by a police officer to ensure that they are safely out of the way and center your chest around the ball.
It is vitally important that when you are taking a ball to the chest you place it appropriately. The proper place to stop a soccer ball with your chest is smack dab in the middle of the breastbone. Ladies, this is approximately where the uppermost portion of your cleavage is, and if you want to prevent a great deal of discomfort you’ll be sure that you place the ball appropriately. This is equally important for both sexes, however; at the bottom of your breast bone you have a tiny extension of bone known as the xiphoid process, and although this bone has generally hardened by the time you reach adulthood it is still far more easily damaged that the rest of your sternum. A well placed ball or a poorly placed kick could result in this bone fracturing off and puncturing a lung, so it is essential that you ensure this is not the part of your body you are willingly offering up for target practice.
A chest block is precisely what it sounds like-a block. Its entire purpose is to stop the ball’s forward motion and restore it to your control (ideally the ball will drop down between your feet after it strikes your chest). A head block, on the other hand, serves to not only stop the forward motion of the ball but to send it on another trajectory as well. Ideally you would use your head to stop a ball that was flying through the air at a level even to or higher than your forehead-attempting to squat down to get your head under a ball is possible, but generally not very comfortable.
As with the chest block it is very important that you ensure that the ball connects with your head in just the right point. You want to hit it using the broad portion of your forehead between your eyes; any higher and you will not be able to use your neck muscles to connect with the ball and change its trajectory (the ball will simply bounce off the top of your head), any lower and you will find yourself sporting a bloody and possibly broken bone for the remainder of the day. The trick is to draw your neck back just slightly, then get your head moving forward before it meets the ball so that you can use the your forehead and the ball’s own momentum to change its course.
Lesson 5: Passing
Along with dribbling, passing is going to be the single most important skill you will need to master in order to succeed at soccer. Out on the field a team’s strength lies in its ability to present to the other team a single united front; the offense is nothing without the defense there to back them up if the other team breaks through their line, and the defense can’t do very much without the offense there to help them move the ball out of their territory as quickly as possible. Since teamwork is such a vital part of soccer success there is going to be no room for showboating out on the field; one single person is not going to be guaranteed to be able to take the ball into the goal at any given point in time. You are going to have to be able to work with your teammates.
You are probably sitting there thinking, “What’s so hard about kicking a ball to someone else?” The difficulty with proper passing is not getting it to the other person, it’s maintaining control of the ball so that it goes precisely where you want it to go. Picture this: You are standing on the field, you have control of the ball and you are headed for your goal. The next thing you know you are rushed by four members of the opposing team. You need to get rid of the ball and you need to do it quickly; however, you can barely make out the other players on your team. You hear a shout, and a quick glance to the diagonal off of your shoulder reveals one of your own open and ready to receive the pass. The only problem with this picture is that you are going to have to slide it past two of their defense.
In this situation, which is going to be all too common when you get out on the field, you are going to have to hit a very small target while ensuring that the ball is traveling along a clean, smooth path at a speed high enough to ensure that it will be out of your custody before the other team has time to register what you have done-and you are going to have to do all of this while simultaneously running down the field, dribbling the ball and
dodging your opponents.
Fortunately, the fact that you are already dribbling means that you are in the perfect position to pass the ball. Since you are already dribbling the ball off of your instep anyway, you always want to pass using your instep as well. Again, using the top of your foot will give you a little more distance, but your instep provides you with more control. You will be able to target your teammate and pass the ball without ever having to relinquish control.
When you practice passing at home be sure that you are practicing using the proper form. Choose a target off of any angle of your body and use the instep of the opposite foot to propel the ball. For example, if you were attempting to make a pass to a teammate who was at an immediate diagonal to your right as you were in the example above you would use the instep of your left foot to make the pass. If your teammate is directly to your left you would use the instep of your right foot to slide the ball on over. Using the opposing foot allows you to maintain your balance and your forward propulsion while making the pass, which will allow you to keep control of the ball at all times until it leaves your possession and may temporarily disorient the opposition focusing on you.
Lesson 6: The Heel Kick
Of course, all of this is fine if you happen to be passing to someone who is ahead of you or directly even with you, but what do you do when you need to pass behind you? This situation will happen quite frequently on the field, particularly if you happen to be charging into a solid wall of opposition with your teammates flanking out behind you. Passing in this situation is considerably more difficult than its more straightforward counterpart; however, it can be done.
To pass a ball backwards, simply step over the ball and kick it using the heel of your foot to drop it back behind you. This is going to be a move that you are going to need to practice a great deal, because keeping you balance while performing the short stop and reverse kick that you are going to need is very difficult. If you are not careful you will wind up sitting crosslegged in the middle of the field with absolutely no idea how you got there. Prior to making your kick be sure that all of your weight has been shifted and balanced onto your other foot, which should be positioned in front of its side of the ball in order to help you maintain control and protect the ball from your opposition; it may help to practice sprinting down the field (or across your lawn) and then making a sudden stop and performing a reverse kick. Once you get the hang of it, performing this move at high velocities will be a piece of cake.
Lesson 7: The Outside Kick
All right, obviously you can’t learn all that you need to know about playing soccer here; we would be here all day! So we’ll make this your last lesson in elementary soccer maneuvers. Sometimes you will need to make a pass or change direction and there will be no easy way to do so using the instep of your foot; you will have to leave the ball exposed and vulnerable this way, opening the door for the other team to come in and take control. Since the name of the game in soccer is to keep control of your ball at all costs this is obviously something you want to avoid; therefore, what you are going to want to do is what is known as a cross-over move.
This move is precisely what it sounds like. What you are going to do is stop your forward momentum, bring the foot on the side of the direction that you want the ball to go across your other foot and give the ball a tap with the outside of your foot. Now, instead of using your instep to push the ball forward you are using the exterior portion of your foot to push the ball sideways, and since your leg will be directly in front of it the ball will be protected from your competition. Again, the major risk in this move is losing your balance and falling (in a most undignified manner) on the field at your opponents’ feet and getting a cleat ,to the nose for your trouble, so it would be a very good idea to be sure that you have perfected this move before you take it out onto the field.
Lesson 8: Perseverance
Lastly, you will never learn all these stuffs if you don’t have dedication and perseverance to learn and excel in the world of soccer. We idolized superstar football players, but we don’t totally see what are their sacrifices to achieve that goals.
So, to be able to achieve that dream you have. Be sure to start it with your self. Because no matter what big is your dream, if you don’t do something. It will always stay as a dream.
We have already harped on the necessity of a proper workout routine and the dangers of a sedentary lifestyle, so there is no sense going into a great amount of detail concerning this topic. Suffice it to say that in order for it to be able to operate as efficiently as possible and continue to grow in strength, endurance and flexibility it is necessary for the body to be exercised at least once a day, preferably for thirty minutes to an hour. Try to establish a regular exercise routine you can live with; over-exerting yourself is going to result in both an unwillingness to continue on (and who can blame you when you are pushing yourself far beyond your capabilities?) and the need for an extended period of rest between workouts while the body recovers from the damage inflicted upon it.
In addition, try to regularly “shake up” your daily exercise routine. Although exercising every day is both healthy and necessary, doing the exact same thing every day will result in both you and your body becoming bored with it, which means that you are going to be less likely to workout and your body will receive fewer benefits when you do. Throw in a little variety; go bicycling one day and ice skating the next, then take the following day off from your cardiovascular routine to pay a visit to the weight room. This way you’re never at a loss for things to do and you and your body will be able to anticipate your workout with as much enjoyment as possible.
Although eating healthy and exercising regularly (and properly) will go a long way towards helping you to get fit, none of that is going to do you any good if you continue practicing those lifestyle habits which are going to negatively impact your health. If you do not participate in any of the following please forgive us for preaching to the choir; if you do, however, you are going to need to make some changes as soon as possible or you will be undoing all of your own hard work.
• Drinking. Although a little bit of alcohol never hurt anyone, alcohol in excess causes damage to the liver and contributes to the body’s fat stores. If you regularly go out and get drunk or have three or four beers every night with dinner (beer is a high calorie beverage) you are going to need to make some changes. Substitute water or tea for the beer (coffee if you must) and stay home if you cannot go out without drinking. Remember, your primary objective is to get your body fit as quickly as possible, and it cannot do that if it is constantly forced to concentrate its energy on filtering the alcohol from your system.
• Smoking. You have no doubt heard it all of your life, but we’ll say it again; smoking is extremely harmful on your lungs and has a strong negative effect on your lungs’ capacity for oxygen intake. Although you may not feel these effects throughout the course of your daily activities they will become all too apparent when it comes time to spend ninety minutes running across a soccer field, and the last thing you want to have to do is come out of a game and sit on the sidelines while you attempt to get your breath back because you couldn’t beat the habit.
There are a number of resources available on the market to help smokers to stop smoking, including a number of drugs in pill, patch and gum form that will help you to wean your body off of its nicotine intake so that the cravings are not so strong that you go running back. Talk to your doctor about the program that is right for you.
• Allowing diseases to go untreated. If you have a chronic condition such as diabetes or asthma it is vitally important that you take all available measures to make sure that the disease is being treated to the best of your ability. There are many people with these conditions who frequently forget to take their medication or deliberately partake in foods and activities they shouldn’t that are going to be detrimental to their health due to their condition but brush it off with the argument that a little won’t hurt. When you are playing soccer you are placing an enormous amount of strain on your body, and those conditions which weren’t a “big deal” back when you weren’t playing sports are suddenly going to start exerting a greater effect on your body. If you have not been properly caring for them the end results may be sufficient to cause your body to effectively break down, at best resulting in time spent warming the bench and at worst causing you to spend a couple of days underneath the hawk-like eyes of a nurse at your local hospital who would put Frau (Austin Powers) to shame.
• A sedentary lifestyle. What is a sedentary lifestyle? It’s one where you do not participate in a great deal of activity, and consequently your metabolism isn’t up to speed. When you are simply going about your daily routine this is going to result in fat accumulating on your body; however, when you are participating in a sport it is going to mean that it will be much harder and require a much longer length of time for your body to get into shape than if you were constantly up and around, cleaning your home or taking a walk around the block. Suggestions for an exercise regime were given above; remember, it is going to take more than simply walking into a soccer practice to get you fit and ready to play.
• An unhealthy diet. Again, suggestions for a healthy diet are given above. Remember that every time you place something unhealthy into your body you are making it that much harder for it to perform its natural functions. The idea behind eating is to help your body perform at its top capacity, not to slow it down.
Cardiovascular Exercises is one of the most important types of physical activity that our body must engage in. It is an exercise that raises our capability to keep our muscles in shape that we must need to move them that may raises your heart rate and makes them stronger and stronger make a more efficient and healthy body. Many different types of cardio exist, and you can mix and match different varieties to get the most benefit from your workout regimen.
Moving on from the build-up of your arms and legs, you are also going to want to ensure that your body is receiving a full cardiovascular workout on a regular basis in order to help the body to receive and process oxygen through its various systems as efficiently as possible during periods of high activity. The good news is that there are numerous activities in which you can participate that are considered to be primarily cardiovascular in nature and are extremely enjoyable; in fact, for many of them you do not even have to tell your mind that it is exercising!
Before we get to the list, however, let us briefly touch on precisely how often you should give your body a cardiovascular workout, simply because once you read down through the list you are probably going to be wondering to yourself exactly why it is that a special section should be made just for cardio- workouts. Quite simply put, although running every day will provide an adequate workout your body will quickly become bored with the activity, and it will cease to have such a strong effect on the systems. If you were attempting to lose weight this would result in a decreased number of calories being burned; since you are attempting to shore up your cardiovascular system the end result is that the system eventually reaches equilibrium, the point at which the exercise no longer has any effect on it. Since you want your cardiovascular system to continue to grow in efficiency you need to stir the pot up a little bit by throwing in an extra half hour of exercise three days a week on top of running on a daily basis.
Cardiovascular exercises recommended for athletes by physicians are:
• Swimming (this will provide you with a fabulous full body workout, helping to tone the muscles in the arms and legs as well as build up cardiovascular strength)
• Riding a bike (this is strongly recommended in conjunction with regular training runs for crosscountry and triathlon athletes, as it serves to build up the thigh and calf muscles)
• Horseback riding
• Playing a sport (such as soccer, basketball or tennis)
• Skating (either ice or roller)
• Jumping rope
• Jumping on a trampoline
• Anything else you do that causes your heart rate to rise!
You do not necessarily have to stick to this list; this is just to get you started. As a general rule, if there is any activity that you do that causes your heart rate to rise and you to break a sweat it is probably cardiovascular in nature and will have a positive effect on your system, resulting in increased efficiency and a higher level of fitness.
Now that we have discussed your fitness regime, let us take a moment to evaluate your eating habits as well. If you have ever attempted to lose weight you are well aware that getting enough exercise is only half the battle to getting your body in tip top shape; you must take your diet into consideration as well if you hope to achieve maximum results. The same can be said of preparing your body for soccer; the foods you eat are just as important in getting your body prepared as the amount of exercise you participate in. The foods you should avoid are very simple, and they have probably been drilled into you since childhood. Try to steer clear of:
Foods that are high in fat
Empty calories Foods with a high caloric content that do not really provide your body with much nutrition, such as butter and white bread.
Junk food Unfortunately, if you are going to attempt to turn your body into a machine on the soccer field there are some things which are going to have to be sacrificed, and your sugar addiction is among them. Chocolate, ice cream, fruity candies, Twinkies, pies, cakes and anything else that falls into this category should be avoided as strenuously as possible. Potato chips and other greasy, salty snacks fall into this category as well. As a general rule, if you’re dying for a snack while you’re in training take the time to reach for some vegetables. They are easily metabolized by the body and provide a much more nutritious “munchies” than their high calorie counterparts.
Any type of fast food, regardless of how nutritious it ispurported to be, is not going to be nearly as good for you as the real thing. It may take you a little longer at night to complete your nightly routine, but in the end it the rewards will be worth the effort.
Foods which have been processed or fried Contain a vast number of ingredients other than those at its core. You want to keep your diet as pure as is possible in today’s society.
Foods which have sugar listed as its primary ingredient This does not necessarily apply solely to cookies and candies. This includes items such as high fructose corn syrup, lactose, maltose…anything with an –ose on the end is probably some form of sugar. Manufacturers often use these ingredients in their preservatives, artificial flavorings and gels. Read the label if you are unsure if a product has a high sugar content.
Foods which have been cooked in oil
Many oils are high in transfats, which are extraordinarily bad for you and are going to negatively impact your quest to get into shape.
Sugary drinks, such as juice and soda These are essentially empty calories, and the sugar you are consuming will only serve to make you even thirstier.
Although you are probably lamenting the loss of some of your favorite foods after reading through the list above, don’t lose heart; there are still plenty of things on the “approved” list, and once you have gotten yourself in shape and broken the addiction to those unhealthy items which shall not be named you can reintroduce them into your diet in very small quantities (for example, a single chocolate chip cookie probably isn’t going to hurt you, but eating an entire pack isn’t going to do you any good).
Now that you know what you shouldn’t eat, let’s take a look at what you should. A healthy diet is a diet rich in the following ingredients:
Vegetables, particularly green ones
Salad is excellent for you, as is
broccoli; just remember to go easy on the dressing.
Lean meats such as chicken, fish and low-fat steak
(try to avoid canned fruits and vegetables; the former are high in sugar and the latter high in sodium)
Water Even though iced tea is low in calories it is high in caffeine, something you should also try to avoid while you’re in training. Drinking water regularly provides a second benefit as well; your body’s levels of hydration are a critical factor in determining how well you perform on the field. Muscles which have been dehydrated, even slightly, are going to cramp faster and tire more easily than muscles whose cells have maintained their high water content.
A general rule in any form of athletics (but particularly one where you are going to be running around out-of-doors for any length of time) is that if you are thirsty you are too late. Your body is already dehydrated enough to begin to cause complications. Try to drink water consistently throughout the day, whether you are thirsty or not. Keep a sports bottle with you at all times; freezing the water inside the bottle overnight will help to keep it cold and refreshing, since youwill have a constant supply of ice. Just be sure to drink a big glass of water when you first get up in the morning to help get you over that “hump” where the ice is just beginning to melt. (Freezing a bottle of water, then taking it out of the freezer about an hour before game time will help to ensure that you have a cold liquid available to you the entire time you are on the field).
Although it probably is not something you focus on with regularity, if you are unsure as to whether or not your body is properly hydrated take the time to examine your urine each time you go to the bathroom. Urine contains certain substances which serve to give it its traditional yellow hue; when these substances are undiluted the urine will appear to be darkly colored. The principle is that you want your body to be as hydrated as possible, thereby expelling excess fluids in greater amounts and strongly diluting other substances in your urine, giving your urine a clear color. Short story: if you go to the bathroom and your urine is yellow, you need to drink more water.
Fortified cereals Try to steer clear of those which are high in sugar (sorry, Lucky Charms still aren’t on the list of approved food intake while you are attempting to get your body in shape); however, Raisin Bran, Total, Special K and other related cereals are extremely healthy, keeping your body stocked up on the nutrients it needs to survive.
Milk and other dairy products
Carbohydrates It is essential that you carefully monitor your daily intake of carbohydrates, however; although carbs are the part of your diet that provide your body with the all-important energy that you are going to need to keep up once you set foot on that field, if you do not use up the calories in your carbs they are going to settle in and become fat (you’ve no doubt heard people say that the spaghetti they ate went straight to their hips and dismissed it as foolishness; there actually is a ring of truth to this statement).
WHAT you need to do to ensure that you are as prepared as you could
possibly be the first time you step out onto that field.
(For reference sake, we are going to assume that the reason you want to prepare yourself for soccer is so that you can be ready when you go up against competition for a spot on the team for the very first time. We realize that this may not necessarily be the case; there are a number of leagues that do not require that their players audition, and if you happen to play for one of these leagues it doesn’t matter; the information we are going to relay below is going to apply just as accurately to your situation as well.)
In order to prepare yourself to play soccer you are going to have to
build a fitness regime based upon ten key elements:
1) You are going to need to build up the strength and endurance of your
leg and arm muscles in order to ensure that they will not falter
halfway through a game and send you sprawling on your face on the
field with exhaustion.
2) You are going to need to improve your cardiovascular conditioning,
making it easier for your body to get the oxygen it needs to keep
going and preventing you from becoming tired too quickly.
3) You are going to need to learn what foods to eat and which foods
should be avoided in the interest of helping you to bulk up your
muscles and decrease the fat content of your body, making it easier
for you to increase your metabolism and get in shape.
4) You will need to eliminate all habits which are negatively affecting
your health from your lifestyle.
5) You will have to establish a firm work-out routine that works all of your body’s systems to their maximum capabilities.
6) You will need to stop eating certain foods that are touted as being
healthy for you but are actually only serving to exert a negative effect
on your body’s well being.
7) Throughout the course of your fitness training you will discover that
all of your body’s systems are interrelated, and why it is therefore
essential that you discover how to achieve the best results from each
one to help you to perform at your best when you get out on the
8) Of course, there’s more to getting fit to play soccer than simply
getting fit. You need to know how to play as well! We’ll give you a
list of easy soccer related drills that will help you to become
comfortable with the ball and your role on the playing field so that
you will be prepared when you walk in on that first day.
9) As sports related injuries are incredibly common, particularly when
you are playing a contact sport like soccer which focuses primarily
on a single location on your body, we will briefly touch on the
subject of injuries, playing while injured and how to rehabilitate an
injury to help you get out on the field as quickly as possible, and
10) The single most important part of playing any sport is to make it fun,
and that includes your workouts as well! We’ll show you a couple of
zany activities which will help you to get in shape while enjoying
yourself at the same time.
The Great South Athletic Conference (GSAC) was an intercollegiate athletic conference affiliated with the NCAA’s Division III. Member institutions were located nationwide, but was originally based in the southeastern United States.
It was founded in 1999 as a group of National Collegiate Athletic Association (NCAA) Division III member institutions from the Southeast with similar academic and athletic interests.
Charter members included Fisk University, LaGrange College, Maryville College, Piedmont College and Stillman College. In 2002, Huntingdon College and women’s colleges Agnes Scott College and Wesleyan College were granted membership. In 2003, Spelman College and Wesleyan (Ga.) were admitted to the GSAC on a provisional basis and given full membership status in 2005. Salem College, a women’s school in Winston-Salem, North Carolina, became the conference’s eighth member for the 2009-10 season. Covenant College, located on top of Lookout Mountain in northwest Georgia, joined the conference in Spring 2010 and began playing in Fall 2010, while completing its requirements for NCAA Division III provisional status.
Stillman, a charter member, dropped out of the conference following the 2001-02 season, now currently competing in the NCAA Division II Southern Intercollegiate Athletic Conference (SIAC); while Fisk, another charter member, dropped out of the conference following the 2005-06 season, to compete in the Gulf Coast Athletic Conference (GCAC) of the National Association of Intercollegiate Athletics (NAIA).
Three schools (also charter members of the GSAC) left for the USA South Athletic Conference beginning with the 2012-13 season: Piedmont, LaGrange and Maryville. Pine Manor College and Trinity Washington University joined the conference in the 2012-13 season to replace those schools. Due to the lack of men’s athletic programs in the GSAC, the conference stopped sponsoring men’s sports championships at the end of the 2011-12 season.
On May 10, 2012, Covenant College and Huntingdon College announced plans to leave the Great South and join USA South Athletic Conference beginning in the 2013-14 season. In the 2012-13 season, the Covenant and Huntingdon women’s sports competed as full members of the GSAC, while their men’s sports competed as NCAA Division III independents.
On November 1, 2012, Spelman College announced that they will be dropping all intercollegiate sports at the end of the 2012-13 academic year.
On January 14, 2013, the GSAC announced that Mills College, Finlandia University, and the University of Maine at Presque Isle will join the GSAC in 2013-14. Finlandia and Maine-Presque Isle are co-educational colleges. The women’s sports will join the GSAC, while the men’s sports at the two schools will remain Division III Independents.
On May 6, 2015, the USA South Athletic Conference announced that Agnes Scott College, Salem College, and Wesleyan College will be leaving the GSAC and joining the USA South beginning in the 2016-2017 season.
On June 11, 2015, the GSAC announced that Mount Mary University and UC Santa Cruz would be joining the conference in women’s soccer, volleyball, women’s basketball, softball (Mount Mary only) and tennis (UC Santa Cruz only). The move was made effective immediately. Both schools were formerly affiliate members, playing tennis in the GSAC since 2013.
Following the move of Agnes Scott, Salem, and Wesleyan to the USA South, the GSAC dissoved in the summer of 2016. The GSAC held its last conference championships in April, 2016.
Check the full details of GSAC history and member schools in Wikipedia thru this link.
The International Olympic Committee (IOC) promotes women in sports in an effort to increase participation in the games as well recognition of the well being of women and girls in sports at all levels of sports and different structures within sports.
This is consistent with the Olympic charter which promotes equality within sports of men and women by including both genders in these competitions.
The IOC as well as the International Federations (IFS) and National Olympic Committees (NOCs) have been committed to the mandates of this Olympic charter. Multiple measures have been taken toward increasing the participation of women at governing and administrative levels as well as training and education toward women in sport and the supporting administrative structures.
Since 1991, all new sports asking to be included in the Olympic program must feature women’s events. The 2012 Olympic Games in London were the first Olympics where every participating country included female athletes. They were also the first Olympics in which women competed in all sports in the program. Women have competed in the Olympics since 1900, following an all-male Games in 1896.
According to The International Olympic Committee’s List of Women’s Sports , these were the following years every new woman’s sport was introduced.
The first women’s sports were in 1900, which were tennis and golf.
The next 3 Olympics added archery (1904), tennis and figure skating (1908), and swimming (1912).
The next sports were not added until twelve-sixteen years later, fencing (1924) and gymnastics (1928).
The second winter sport added to women’s sport was alpine skiing in 1936.
Another long twelve to sixteen years later, canoeing was added in 1948 and equestrian sports in 1952.
Two Olympics following, speed skating was added to the games in 1960. The following Olympics volleyball and luge were added in 1964; rowing, basketball, and handball were added in 1976; field hockey was added in 1980; shooting and cycling were introduced in 1984.
The next two Olympic terms included 6 more women’s sports, tennis, table tennis, sailing in 1988 and badminton, judo, biathlon in 1992. In 1996, football and softball; in 1998, curling and ice hockey; in 2000, weightlifting, penthalon, taekwondo, and triathlon, in 2002, bobsleighing was added; in 2004, wrestling; in 2008, BMX.
The last updated women’s sports included in the Olympic games according to the IOC are boxing (2012) and ski jumping (2014).