Fife Coaching Academy

AEROBIC FOOTBALL TRAINING

As the rush of A.F.T. kicks in, it becomes clear that all preconceived notions of ball control have been eclipsed. Your senses have never been this alive, this acute. A mind-blowing explosion of movement and sound lie in wait at every touch and turn. Yet, no matter what obstacle crosses your path or how formidable the opponent, you simply laugh. Nothing can stand in your way once you've mastered A.F.T. Being fully comfortable with the ball is finally in your grasp.

"AFT is an outstanding resource for developing players at all levels. I would wholeheartedly endorse this football training program."

John Cooper

Academy Director of Football

Aerobic football Training is the first football training program to use Rhythm Precision. Rhythm Precision is the process of learning skills rhythmically, which brings player's football game as close to instinct as possible. Just as a musician learns to play theirr instrument without looking at the keys, this football training program teaches players to trust their foot skills to the point where it is not necessary to see the ball. Players gain that much confidence in themselves.

This football Training Program also combines fitness and plyometrics training work into one intense and fun workout. Most football training programs never address the importance of coordination, balance and rhythm. A.F.T. pushes a player to use all his football-necessary abilities at once.

Ball Control

Rhythm is the foundation of A.F.T. It is the soul of everything, including football. It is usually referred to as work rate, tempo or pace. They are all football terms that mean rhythm. A.F.T. brings this fundamental of football to the forefront of training. Most players have the vision of effortlessly gliding past wrong-footed defenders. A.F.T. can give them the ingredients to make these visions reality. Most dribbling skills are taught as mechanical and separate movements, This technique shows how they can be linked to become an artistic dance across the pitch.

Plyometrics Training

A.F.T. goes about building football skills by repetition of rudimentary movements that are key in football. It works to create uniformity between both legs by equal repetitions. Also through rhythmically learning, it is easier for players to adopt movements as second nature. Each specific movement serves to enhance a player's relationship with the ball. A.F.T. helps him or her understand body positioning, amount of weight needed to be exerted on the ball and personal strengths and weaknesses. The coaching is based on plyometrics training so it creates quick feet and eradicates the notion of being flat-footed. Also doing the exercises to music takes the mind off the workload and keeps the exercises fun.

A.F.T. Team Play

To play successful team football, players must work together. If a player moves to the ball at one pace and the passer gives the ball at another, the possibility for that play to be successful is lowered. A.F.T. encourages players to aggressively link their play together.

 

                                                                                                                                                    

  tips for tp health eating & physical activity for you               

 

Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.       

 

Balance your food choices - don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.

Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

 

Food Guide Pyramid

Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.

To make the most of the Pyramid, you need to know what counts as a serving.

Food Group: Vegetable
Serving Size: 1 cup raw, leafy vegetables, 1/2 cup cooked or chopped raw vegetables or 3/4 cup vegetable juice

Food Group: Bread
Serving Size: 1 slice bread, 1/2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1/2 cup cooked cereal, rice or pasta, or 5-6 small crackers

Food Group: Fruit
Serving Size: 1 medium piece of fruit, 1/2 cup mixed fruit or 3/4 cup fruit juice

Food Group: Milk
Serving Size: 1 cup milk or yogurt, 1-1/2 ounces natural cheese or 2 ounces process cheese

Food Group: Meat
Serving Size: 2-3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards.) Other foods which count as 1 ounce meat; 1/2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1/2 cup nuts

Lomond Colts players will have access to a Sports Nutrion expert . Who will advise on all aspects of pre, match & post match/training needs.

Why not offer this service to your club.

Contact John on 01592 745287.

 

FITNESS TRAINING

Push-ups
Place your hands about shoulder-width apart and keep your neck, back, hips, and knees in a straight line.  You rPlayerss can choose between three levels of push-ups: girls', boys', and push-ups with their feet elevated (the most advanced version).
Benefits
Strengthens the upper body to improve the footballing' ability to hold their own body weight running as well as others' in attackimh & defending.  It also helps to stabilize the torso during all sports.

Squats
Put your feet slightly more than shoulder-width apart and toes pointing forward.  While keeping your back straight, abs in, and chest up, begin descending making sure to not let your knees go past your toes.
Benefits
Helps to strengthen the lower body muscles for more power in sport.

 

Crunches
Lie on your back with both feet on the floor in a comfortable position, making sure your lower back touches the ground.  Place your arms behind your head or across your chest, and lift your back off of the floor by contracting your abs.  Keep your chin pointing up, and do not pull on the back of your head.
Benefits
Strengthens the abdominal muscles thus aiding in stabilizing the torso in all aspects of sport

Alternating Lunges
Start in a normal standing position.  Step forward with one leg to a lunge position, then push back to starting position and repeat with the other leg.  Make sure to keep your head and chest up and your knee and ankle aligned.  Do not let your knee extend over your toe.

  

                                                                                             

FIFE COACHING ACADEMY