You may have seen the passing blunder by Valdes versus Real Madrid, but this video shows how Barcelona continued to pass the ball back to Valdes and it shows how much of a valuable part the keeper is to maintaining possession. This is why we train with the feet at every practice! You as a keeper, should be an active part of your team's offense and in maintaining possession or as an outlet to clear/distribute the ball. Do not be afraid to be a part of your tesm's passing game!
http://www.youtube.com/watch?feature=player_embedded&v=3rjoqCZmlCM#!
Friday, February 24, 2012
Monday, December 26, 2011
Blodge's Blog: 2011 Fall All-Legder
Hi!
I hope all had a great Holiday and I wish everyone a fantastic 2012!
The Star Ledger (NJ newspaper) came out with its "2011 Fall Season All-Ledger Selections" in a recent Sunday edition. There were several ADI goalkeepers who received honors and they are listed below:
Boys:
Sam Polito: Bernards HS; 1st Team All-Group 2
3rd Team All-Somerset County
Matt Blanke: Delaware Valley HS; 3rd Team All-Group 2
1st Team All-West Jersey
Thomas Bull: St. Benedict's Prep; 1st Team All-Prep
Jake Schenk: Hunterdon Central HS; 3rd Team All-West Jersey
Justin Robertiello: Mendham HS; 3rd Team All-Morris County
Girls:
Casey Murphy: Bridgewater-Raritan HS; 2nd Team All-State
2nd Team All-Group 4
1st Team All-Somerset County
Faith Sugarman: Mendham HS; 1st Team All-Group 3
1st Team All-Morris County
Jillian McVicker: Metuchen HS; 1st Team All-Group 1
2nd Team All Middlesex County
Tori Gonzalez: Morristown Beard HS; 3rd Team All-Non Public
2nd Team All Morris County
Rachel Axt: Ridge HS; 2nd Team All-Somerset County
Jessica Weeder: North Hunterdon HS; 1st Team All-West Jersey
Melissa Barry: Sparta HS; 3rd Team All-West Jersey
Congratulations to all! We at ADI are proud to have the opportunity of working with you!
I hope all had a great Holiday and I wish everyone a fantastic 2012!
The Star Ledger (NJ newspaper) came out with its "2011 Fall Season All-Ledger Selections" in a recent Sunday edition. There were several ADI goalkeepers who received honors and they are listed below:
Boys:
Sam Polito: Bernards HS; 1st Team All-Group 2
3rd Team All-Somerset County
Matt Blanke: Delaware Valley HS; 3rd Team All-Group 2
1st Team All-West Jersey
Thomas Bull: St. Benedict's Prep; 1st Team All-Prep
Jake Schenk: Hunterdon Central HS; 3rd Team All-West Jersey
Justin Robertiello: Mendham HS; 3rd Team All-Morris County
Girls:
Casey Murphy: Bridgewater-Raritan HS; 2nd Team All-State
2nd Team All-Group 4
1st Team All-Somerset County
Faith Sugarman: Mendham HS; 1st Team All-Group 3
1st Team All-Morris County
Jillian McVicker: Metuchen HS; 1st Team All-Group 1
2nd Team All Middlesex County
Tori Gonzalez: Morristown Beard HS; 3rd Team All-Non Public
2nd Team All Morris County
Rachel Axt: Ridge HS; 2nd Team All-Somerset County
Jessica Weeder: North Hunterdon HS; 1st Team All-West Jersey
Melissa Barry: Sparta HS; 3rd Team All-West Jersey
Congratulations to all! We at ADI are proud to have the opportunity of working with you!
Thursday, December 15, 2011
Blodge's Blog: Training with the Pro's!
I tremendously enjoy teaching goalkeepers of all ages: the youngest with their eagerness to learn; the middle school keepers who want to perfect their techniques and who are learning to handle the transformation of their bodies into becoming athletes; and the high school keepers who want to be successful with their club teams, high school teams and who are preparing for college! All fulfilling work for me!
It is always an exceptional experience to have the opportunity of working with the pros! We are working with a couple professional keepers at ADI right now who have set their goals to be prepared for the 2012 MLS season.
It is great to work with athletes at this level because of their desire for perfection in all aspects of their training. Whether it is the touches with the feet, driving balls to targets, their footwork or the clean touches with their hands, the drive for perfection in their technique is an inspiration as a coach to help them achieve their goals.
I have learned that to help them at this point of preparation (they are in the initial stages of regaining their form), it is important to help them establish a rhythm in their movements, get their eyes back, and to bring a positive atmosphere to the training so their confidence builds.
As a coach, it drives me to be innovative, supportive and to discover ways to help them find their comfort zones. It is an enjoyable challenge as it forces me to be creative in my training.
I feel fortunate to have the opportunity to work with such high level athletes!
Blodge
It is always an exceptional experience to have the opportunity of working with the pros! We are working with a couple professional keepers at ADI right now who have set their goals to be prepared for the 2012 MLS season.
It is great to work with athletes at this level because of their desire for perfection in all aspects of their training. Whether it is the touches with the feet, driving balls to targets, their footwork or the clean touches with their hands, the drive for perfection in their technique is an inspiration as a coach to help them achieve their goals.
I have learned that to help them at this point of preparation (they are in the initial stages of regaining their form), it is important to help them establish a rhythm in their movements, get their eyes back, and to bring a positive atmosphere to the training so their confidence builds.
As a coach, it drives me to be innovative, supportive and to discover ways to help them find their comfort zones. It is an enjoyable challenge as it forces me to be creative in my training.
I feel fortunate to have the opportunity to work with such high level athletes!
Blodge
Monday, December 12, 2011
New Performance Conditioning Article on strength training by Mark Williams
PERFORMANCE
CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS
WWW.PERFORMANCECONDITION.COM/SOCCER
SOCCER
In-season High School
Strength Program for Soccer
Mark has been a highly respected strength and conditioning coach for over 10 years. Over the past
decade, Mark has worked with soccer athletes at all levels of the game from club to the professional level.
His high profile clientele includes such notables as Tim Howard (Goalkeeper of US National Team and
Everton FC), MLS athletes, Jon Conway and Juan Pablo Angel, Heather O’Reilly (WPS and US National
Team), Nikki Krzysik (WPS and US U23 National Team), and Karina LeBlanc, goalkeeper for the Canadian
Women’s National Team.
Mark was the strength and conditioning coach for the New York Metrostars (currently NY Red Bulls)
for three seasons, the WPS Champion NY/NJ Sky Blue in 2009.
Mark’s programs are offered one on one, in small groups, and to entire teams to effectively integrate
the ability to perform the skills of the sport for optimum performance and the avoidance of injuries. Mark
also provides second phase rehab programs for injured athletes preparing to return to play.
cannot stress enough how important strength training is for soccer players all year round. The
number reason to strength train is for injury prevention purposes followed closely by performance,
which ultimately go hand-in-hand. The most common excuse I hear is that soccer players cannot fit strength training
in during the season because of the demands of practice and games. Under these circumstances it can be difficult, but
there are 24 hours in a day and this program will only take 20 to 30 minutes twice a week to complete. Having said that, if you
cannot fit these workouts in, then you are the busiest player on the planet, or you are just making excuses. Please consult your physician
before beginning any exercise routine.
The following is an in-season strength schedule for the six to eight week period. The initial training phase of the program is
to develop and improve all players that need to correct muscle imbalances or need to improve overall limit strength. By combining
a developed strength base with explosive movements, it will train the players nervous system to recruit muscles faster thus making
the athlete powerful in all movement skills on the field.
In-Season Training Phase 1
Duration: 4 to 6 weeks
Training Days: 1 day a week for each workout
Goals: Develop Limit Strength/Correct Muscle Imbalances
Notes: Each exercise is represented by a letter. An exercise represented by the same letter denotes a superset. This means performing
one exercise right after the other with no rest. You can rest one to two days in between workouts.
Tempo Protocols: First number stands for the eccentric phase (lowering part of the movement), second number stands for the isometric
pause at the bottom of the movement, third number stands for the concentric movement (upward part of the movement),
fourth number stands for pause at the top of the movement.
Example: 2-1-x-1
Day 1 – Upper Body
INTI
ADV
Mark Williams
Exercise Reps Sets Rest Interval Tempo
A) Barbell Bench Press 8 3 90 sec 3-1-3-1
B) Negative Chins (Supinated Grip) 3 (15 sec) 2 120 sec 15-1-1-1
C) Standing DB Shoulder Press 10 3 90 sec 2-1-2-1
D) One Arm Rows (DB) 8 3 120 sec 3-1-3-1
E) Standing Side Lateral Raises 12 2 90 sec 5-1-1-1
F) DB Curls – Standing 10 3 90 sec 4-2-2-1
G) DB Tri – Extensions 8 3 90 sec 3-1-1-1
Exercise Reps Sets Rest Interval Tempo
A) DB Deadlift 8 4 120 sec 4-1-X-1
B) Step Ups 8 3 120 sec 2-1-1-1
C) Single Leg Squats 12 2 120 sec NA
D) Walking Lunges 15 lunges 3 120 sec 3-1-X-1
Exercise Reps Sets Rest Interval Tempo
A) DB Push Press 4 4 120 sec 1-1-X-1
B) DB Incline Bench Press 6 4 120 sec 2-1-X-1
*C1) Stationary Lunges (forward) 8 EL 3 none 2-1-1-1
C2) Stationary Lunges (to side) 8 EL 4 120 sec 3-1-1-1
D) Front Lat Pulldown 8 3 120 sec 2-1-2-1
E) Pushups (fast as you can) 20 4 120 sec X-1-X-1
Day 2 – Lower Body
Day 3 – Total Body
Key:
DB - Dumbbell
* For this exercise perform the stationary front lunge first, then on the same leg take a step out straight to the side keeping both feet
pointing straight ahead.
Net Links: Go to Mark’s websites at www.williamssoccer.com and www.adisportstraining.com for more information.
Exercise Descriptions:
Dumbbell Deadlift
Multi Joint Movement that works on the hip extensors
muscles (hips, low back, hamstrings)
• Feet outside shoulder width
• Push hips back
• Chest Up
• Head Up
Single Leg Squats – Dumbbell
Unilateral Movement. Great exercise to build ankle, knee and hip
stability.
• Majority of weight on front leg
• Front Foot Flat on ground
• Get as possible to ground with back knee
O
Chin Up
Upper body exercise when the hands are in a supinated position
and strengthens the back and arm muscles
• Go through a full range of motion
• Make sure chin gets over the bar at top of movement
• Make sure arms are locked out at the bottom of the movement
Standing Dumbbell Shoulder Press
Movement to increase shoulder and upper back muscles
• Lock arms out at top of movement
• Have dumbbells touch shoulders at bottom of
movement
Standing Side Laterals
Movement to increase strength medial shoulder muscles
• Keep arms slightly bent
• Have the dumbbells go to shoulder height at top of the movement
Step Up – Dumbbell
Unilateral Movement that concentrates on hip
extension. The leg works the same as when you
accelerate.
• Press heel of foot on the box on upward
movement
• Balance on the one foot and hold at the top of
the movement.
• Chest Up
• Head Up
Lat Pull Down Underhand Grip (Supinated Grip)
Upper body exercise when the hands are in a supinated position and strengthens the
back and arm muscles
• Go through a full range of motion
• Avoid excessive body lean backwards in pulling motion
• Return to starting position under control
DB Push Press
Explosive movement requiring full extension
at the ankle, knee and hip at top of the
movement.
• Bend at the ankle, knee and hip in downward
phase
• Fully extend ascending
• Lock out arms and legs at the top
Walking Lunges
Unilateral Movement. Great exercise to
build ankle, knee and hip stability.
• Step out while keeping the chest up
• Bend back leg as you step out
• Keep front foot flat on floor
Dumbbell Incline Press
Upper Body Movement that will place the most load on the upper body. A
pressing movement that you want to move the weight with speed off of your
chest.
• Elbow Tucked In
• Press Upward with Speed
• Lower the weight with control
Dumbbell Curls Palm Up
Arm movement to increase strength in biceps
• Go through a full range of motion
One Arm Rows
Movement to increase back muscles
• Keep arm tight against body throughout movement
• Drive the elbow back when pulling the are back
Barbell Bench Press
Upper Body Movement that will place the most load on the upper body. A pressing
movement that you want to move the weight with speed off of your chest.
• Elbow Tucked In
• Press Upward with Speed
• Lower the weight with control
CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS
WWW.PERFORMANCECONDITION.COM/SOCCER
SOCCER
In-season High School
Strength Program for Soccer
Mark has been a highly respected strength and conditioning coach for over 10 years. Over the past
decade, Mark has worked with soccer athletes at all levels of the game from club to the professional level.
His high profile clientele includes such notables as Tim Howard (Goalkeeper of US National Team and
Everton FC), MLS athletes, Jon Conway and Juan Pablo Angel, Heather O’Reilly (WPS and US National
Team), Nikki Krzysik (WPS and US U23 National Team), and Karina LeBlanc, goalkeeper for the Canadian
Women’s National Team.
Mark was the strength and conditioning coach for the New York Metrostars (currently NY Red Bulls)
for three seasons, the WPS Champion NY/NJ Sky Blue in 2009.
Mark’s programs are offered one on one, in small groups, and to entire teams to effectively integrate
the ability to perform the skills of the sport for optimum performance and the avoidance of injuries. Mark
also provides second phase rehab programs for injured athletes preparing to return to play.
cannot stress enough how important strength training is for soccer players all year round. The
number reason to strength train is for injury prevention purposes followed closely by performance,
which ultimately go hand-in-hand. The most common excuse I hear is that soccer players cannot fit strength training
in during the season because of the demands of practice and games. Under these circumstances it can be difficult, but
there are 24 hours in a day and this program will only take 20 to 30 minutes twice a week to complete. Having said that, if you
cannot fit these workouts in, then you are the busiest player on the planet, or you are just making excuses. Please consult your physician
before beginning any exercise routine.
The following is an in-season strength schedule for the six to eight week period. The initial training phase of the program is
to develop and improve all players that need to correct muscle imbalances or need to improve overall limit strength. By combining
a developed strength base with explosive movements, it will train the players nervous system to recruit muscles faster thus making
the athlete powerful in all movement skills on the field.
In-Season Training Phase 1
Duration: 4 to 6 weeks
Training Days: 1 day a week for each workout
Goals: Develop Limit Strength/Correct Muscle Imbalances
Notes: Each exercise is represented by a letter. An exercise represented by the same letter denotes a superset. This means performing
one exercise right after the other with no rest. You can rest one to two days in between workouts.
Tempo Protocols: First number stands for the eccentric phase (lowering part of the movement), second number stands for the isometric
pause at the bottom of the movement, third number stands for the concentric movement (upward part of the movement),
fourth number stands for pause at the top of the movement.
Example: 2-1-x-1
Day 1 – Upper Body
INTI
ADV
Mark Williams
Exercise Reps Sets Rest Interval Tempo
A) Barbell Bench Press 8 3 90 sec 3-1-3-1
B) Negative Chins (Supinated Grip) 3 (15 sec) 2 120 sec 15-1-1-1
C) Standing DB Shoulder Press 10 3 90 sec 2-1-2-1
D) One Arm Rows (DB) 8 3 120 sec 3-1-3-1
E) Standing Side Lateral Raises 12 2 90 sec 5-1-1-1
F) DB Curls – Standing 10 3 90 sec 4-2-2-1
G) DB Tri – Extensions 8 3 90 sec 3-1-1-1
Exercise Reps Sets Rest Interval Tempo
A) DB Deadlift 8 4 120 sec 4-1-X-1
B) Step Ups 8 3 120 sec 2-1-1-1
C) Single Leg Squats 12 2 120 sec NA
D) Walking Lunges 15 lunges 3 120 sec 3-1-X-1
Exercise Reps Sets Rest Interval Tempo
A) DB Push Press 4 4 120 sec 1-1-X-1
B) DB Incline Bench Press 6 4 120 sec 2-1-X-1
*C1) Stationary Lunges (forward) 8 EL 3 none 2-1-1-1
C2) Stationary Lunges (to side) 8 EL 4 120 sec 3-1-1-1
D) Front Lat Pulldown 8 3 120 sec 2-1-2-1
E) Pushups (fast as you can) 20 4 120 sec X-1-X-1
Day 2 – Lower Body
Day 3 – Total Body
Key:
DB - Dumbbell
* For this exercise perform the stationary front lunge first, then on the same leg take a step out straight to the side keeping both feet
pointing straight ahead.
Net Links: Go to Mark’s websites at www.williamssoccer.com and www.adisportstraining.com for more information.
Exercise Descriptions:
Dumbbell Deadlift
Multi Joint Movement that works on the hip extensors
muscles (hips, low back, hamstrings)
• Feet outside shoulder width
• Push hips back
• Chest Up
• Head Up
Single Leg Squats – Dumbbell
Unilateral Movement. Great exercise to build ankle, knee and hip
stability.
• Majority of weight on front leg
• Front Foot Flat on ground
• Get as possible to ground with back knee
O
Chin Up
Upper body exercise when the hands are in a supinated position
and strengthens the back and arm muscles
• Go through a full range of motion
• Make sure chin gets over the bar at top of movement
• Make sure arms are locked out at the bottom of the movement
Standing Dumbbell Shoulder Press
Movement to increase shoulder and upper back muscles
• Lock arms out at top of movement
• Have dumbbells touch shoulders at bottom of
movement
Standing Side Laterals
Movement to increase strength medial shoulder muscles
• Keep arms slightly bent
• Have the dumbbells go to shoulder height at top of the movement
Step Up – Dumbbell
Unilateral Movement that concentrates on hip
extension. The leg works the same as when you
accelerate.
• Press heel of foot on the box on upward
movement
• Balance on the one foot and hold at the top of
the movement.
• Chest Up
• Head Up
Lat Pull Down Underhand Grip (Supinated Grip)
Upper body exercise when the hands are in a supinated position and strengthens the
back and arm muscles
• Go through a full range of motion
• Avoid excessive body lean backwards in pulling motion
• Return to starting position under control
DB Push Press
Explosive movement requiring full extension
at the ankle, knee and hip at top of the
movement.
• Bend at the ankle, knee and hip in downward
phase
• Fully extend ascending
• Lock out arms and legs at the top
Walking Lunges
Unilateral Movement. Great exercise to
build ankle, knee and hip stability.
• Step out while keeping the chest up
• Bend back leg as you step out
• Keep front foot flat on floor
Dumbbell Incline Press
Upper Body Movement that will place the most load on the upper body. A
pressing movement that you want to move the weight with speed off of your
chest.
• Elbow Tucked In
• Press Upward with Speed
• Lower the weight with control
Dumbbell Curls Palm Up
Arm movement to increase strength in biceps
• Go through a full range of motion
One Arm Rows
Movement to increase back muscles
• Keep arm tight against body throughout movement
• Drive the elbow back when pulling the are back
Barbell Bench Press
Upper Body Movement that will place the most load on the upper body. A pressing
movement that you want to move the weight with speed off of your chest.
• Elbow Tucked In
• Press Upward with Speed
• Lower the weight with control
Wednesday, December 7, 2011
Wednesday, November 23, 2011
Blodge's Blog: Keeper Training with a Professional!
Good training session today with goalkeepers at ADI!
Billy Gaudette from the Montreal Impact was in the session and the other keepers who were there can take from the session a valuable lesson on how to approach your training. Billy is the ultimate professional, maintaining his level of intensity in his approach to his training and demanding perfection regardless of whomever else is in the group. If all you younger keepers would take the same approach, demanding nothing but the best from yourself in every aspect of your training and playing, then you all would reach your potential.
Billy Gaudette from the Montreal Impact was in the session and the other keepers who were there can take from the session a valuable lesson on how to approach your training. Billy is the ultimate professional, maintaining his level of intensity in his approach to his training and demanding perfection regardless of whomever else is in the group. If all you younger keepers would take the same approach, demanding nothing but the best from yourself in every aspect of your training and playing, then you all would reach your potential.
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