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COLLEGIANNEWS.COM
September 11, 2013
Sports Men’s Soccer Team Finding Their Groove Photo of Richard Mealey by Sergio Jewell
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We are a group of young lads, we have a lot to work on tactically, we’ve got to shape on how we work off the ball as well as when we have it. We have to get stronger in that aspect, so we will continue to work on that over the next few weeks.
-Richard Mealey
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England native still thinks there are a few things the Jaguars have to work on before they can compete with teams like Darton. “One thing we have to work on going forward is our play in front of the goal or in other words, finishing,” said Mealey. As of right now the Jags are leading the GCAA starting defender Richard Mealey thinks the with 75 shots, but have only team is coming along nicely. scored 18 times, averaging “The team is getting along 3.8 points per game. very well,” said Mealey." The undefeated Darton The group has clicked Cavaliers are averaging 5.0 a very quickly. A lot of game. “Our game in front of the lads workout together in the goal is what we have to their spare time improve on.” Nonetheless, Mealey and it’s helped with the team’s thinks the team is off to a good start. “I think we’ve had chemistry.” The Bordon, a fairly good start.”
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and FITNESS Section
Exercising Properly is Vital to Getting the Most out of a Workout. By Sergio Jewell
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Collegian Staff
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Men's Soccer starting defender and team captain
he Jaguar men’s soccer team (21-1) feels they’re beginning to find their groove after a convincing 7-1 win against St. Louis community college. Team captain and
he human body is a complicated piece of machinery. If you haven’t done anything as strenuous or physically demanding as a workout in a while, your muscles may be a little “rusty.” Even those who visit the gym moderately need to use techniques before and after workouts to help keep their muscles loose. These techniques are called “warming up” and “cooling down” and are just
By Sergio Jewell & Julian Toro
Collegian Staff
as important as the workout itself. Skipping these steps can nullify most of the hard work you put into the gym, tightening your muscles and range of motion which could lead to injury. Warm ups and cool downs help provide your body stability and support and can also accelerate the healing of muscle soreness experienced after a workout. The time needed to warm up properly should be five to 10 minutes. Make it a priority
“We didn’t get our first win until we played Andrew College (Aug. 27), but we’ve have been getting better and better and the attitude of the boys has improved.” The Jaguars traveled for their last two matches — at Andrew College in Cuthbert on Sept. 7 and at University of South Carolina-Salkahatchie in Allendale, S.C., on Sept. 10. They host Spartanburg Methodist College in their next home match on Saturday, Sept. 14, at 2 p.m. One thing to note about this team is that they will set out to improve every game. “Every team has room to improve,” said Mealey.
to target all the major areas such as the hips, thighs, chest, calves, glutes and shoulders. A quick jog on the treadmill will target the majority of the muscles located in the lower body. For the upper body, ask the assistants in the gym to help demonstrate stretches that loosen that area. A proper warm up exercise and stretching routine will increase the elasticity and flexibility of your tendons and ligaments. The routine also helps with the lubrication of your joints so you won’t have to deal with any embarrassing bone “popping” during exercise. After the workout is complete, many leave the gym and head home without a proper cooling down period. Cooling down is probably the most skipped regimen of a workout. As a matter of fact, a workout isn’t “full” unless you cool down. It’s essentially the same routine as a warm up, but it provides different
benefits for the body. At the end of a workout, your heart rate and body temperature tends to be a little high. You’re struggling to catch your breath and your muscles have tightened from the activity. A cool down helps your heart rate to slow down allowing the blood to properly redistribute itself. It also helps to reduce the dizzy spells, relax your muscles and increase the range of movement. Similar to the warm up, a cool down should last about five to 10 minutes depending on the vigorousness of the workout. Start with a light jog or walking for a few minutes. Remember to keep your arms low and swing them slowly by your side as you do so. When finished, stretch all the muscles that were targeted in your workout. Each stretch should be held for at least 30 seconds.
Contributor
2013
THE TEAM No.
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Name
Bryan Sanchez Kyle Johnston Evans Ikpeoha Kioki Hutchings Brayan Rodriguez Devin Pope Oumar Mbodj Pedro Perez Eduardo Soto Guevara Yusef Seodi Brandom Garcia Kevin Naranjo Roberto Chavarria TJ Carter Bryan Espinal Alejandro Mendez Diego Fagundez Luke Nonyane Richard Mealey Carlos Casarubias Jordan Dunston David Vanderbloemen A. Jhovany Contreras Arash Niknejad Mark Brown Mauro Ayala
Warm up • Helps keep muscles loose and flexible • Helps to lubricate the joints • Slowly increases your heart rate in preparation of a workout • Minimizes potential muscle tears and injuries
Cool down • Helps to get your muscles back loose after a workout • Lowers your body temperature and heart rate. • Redistributes the flow of blood back to the heart. • Eliminates the dizziness felt after strenuous activity