GrassRoots Magazine Feb Issue 4

This Months Content First of all I’d like to thank Wilvale

Rangers Youth FC for sharing their story with us this month. It’s great to hear that this well run Community Club is providing a safe and enjoyable environment for over 300 children to play football. Established in 1991 Wilvale have grown quickly & now have 21 teams across various leagues in Essex. Wilvale recently took part in Kit Aid, donating their old kits to the Charity that recycles them & distributes to underprivileged children & adults in some of the world’s poorest countries.

Match Fit

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GR Remebers

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Wilvale Rangers Page 12 Youth F.C. Prostate F.C.

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Adult Leagues

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Youth Leagues

Page 23

Mates F.C.

Page 30

Notice Board

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Kit Aid

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Contact us at grassrootsmag@btinternet with any enquiries.

League Focus

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Good Luck

Farleigh’s

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Kit Aid have sent over 900,000 since 1998. Check out Kit aid at www.kitaid.net and find out how you can help & donate your once loved kits.

Thanks to everyone who continue to read & support Grassroots Magazine, we are always on the look out for any news, adverts & photo’s from your Clubs & Leagues.

The Grassroots Team

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MATCHFIT

EXPLAIN THE IMPORTANCE OF 4

MASTERING FUNCTIONAL MOVEMENTS

THE IMPORTANCE OF MASTERING FUNCTIONAL MOVEMENTS Good fundamental movement skills

are associated with health, wellbeing and high-

level sports performance. These movement skills are developed from childhood and become integrated in various movements which make up real life sporting movements.

A great way to regularly brush up on your functional movement technique is to include some of the exercises in your training and match day warm ups. Most people have heard of the RAMP warmup method (raise, activate, mobilise, potentiate), below we have provided a warm up example which follows the RAMP method and incorporates some of these key functional movements.

All sport specific movement patterns can be seen as an extension of good fundamental movement skills and this justifies their emphasis in strength and conditioning programmes. It’s not by chance that the best players in the world are all great movers.

By doing this you can ensure you’re perfecting these movements at least 2-3 times per week:

Having sound movement mechanics enables you to have greater balance, move faster and more gracefully, use energy more efficiently and perhaps most importantly be more resilient to injury thanks to a greater capacity to safely absorb and distribute force throughout the body.

EXAMPLES: • 5 mins low intensity cycling, jogging, rowing or skipping (has the added benefit of a plyometric stimulus).

• Dribbling with the ball at 50% intensity ensuring lots of changes of direction, stopstarts and using every part of both feet.

Ensuring sound movement mechanics before adding weight or resistance to the movement is of paramount importance. Performing movements such as the bodyweight squat with poor technique and then adding weight is a recipe for disaster in terms of further increasing injury risk and hindering the benefits which could come from performing the exercise with additional load in the first place.

Without mastering functional movement skills, your ability to perform athletic movements with stability, speed and precision will be affected, which could in turn determine the level of football you can achieve. The higher the level of football, the more athletic the players and the more complex movements they can perform well.

Think about Ronaldo’s stepovers, Zlatan’s overhead kicks or Messi’s pirouettes on the ball. It’s all made possible through sound movement mechanics along with possessing a vast catalogue of movement patterns that can be accessed in the blink of an eye.

This can best be developed in younger players by ensuring that they take part in a wide variety of sports which demand different types of movement. Specialising in one sport too early could limit the opportunity to acquire movement skills which will be required to make it to the highest level of the sport you want to specialise in.

Functional movement skills can be split into 4 categories: Movement, Manipulation, Stabilisation and Locomotion.

RAISE: Elevates body temperature, heart rate, respiration rate, blood flow and joint fluid viscosity.

ACTIVATE AND MOBILISE: Activate key muscle groups and mobilise joints and ranges of motion (ROM) used in the sporting activity.

EXAMPLES: • Lunges, single leg deadlifts, inchworms, bear crawls, overhead squats.

• Heel kicks, knees up, open/close gates, kick throughs, kickbacks, kicks across the body, lateral leg swings.

POTENTIATE: Increase the intensity of exercise to a point at which it feeds into the intensity of the training session or match they are about to perform. This could involve selecting activities which may contribute to a super-maximal effect and therefore increase performance via a post-activation potentiation (PAP) effect.

EXAMPLES: • Pogo jumps, box jumps, knee tuck jumps, skipping, lateral hop and holds.

• 20m sprints, sprints with changes of direction.

• Up for a header and sprint in different direction, up for a header and pause still upon landing before turning and sprinting, lay flat on the floor and press yourself up to standing before sprinting to a cone.

As you can see, the RAMP method provides a great structure that you can follow to ensure a thorough warm up for both pitch and gym work.

For match days and pitch sessions you should also incorporate multi-directional ball work through activities such as: • Pass and move • Rondo’s • Keep ball • Position specific work like shooting, heading and long/short ball passing and receiving

BREAKDOWN OF A SQUAT The first movement listed in the table above is the squat. This refers to the bodyweight version of the exercise. The reason this movement is first and valued so much is due to its multi-joint nature. By performing an overhead squat (squat with arms raised in the air), we can include all key joints of the body and use the exercise as a movement screen to identify common movement faults. You’ll find a video analysis of the overhead squat in the fitness section of the Matchfit Conditioning app.

COMMON OVERHEAD SQUATTING FAULTS • Heel comes off the floor = Foot and ankle mobility issue • Knees cave in = Knee stability issue • Lack of depth and tightness or pinching in the front of the hip = Hip mobility issue • Rounding of the lower back = Lumbar spine stability issue • Unable to extend through upper back = Thoracic spine mobility issue • Arms falling forwards = Shoulder mobility issue

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KEY POINT: An issue in any of the areas or movements listed above can have a knock-on effect throughout the body, limiting athletic performance and increasing injury risk. It’s worth mentioning that even if you’ve never really struggled with injuries, consider yourself very athletic and are already playing at a high level, identifying a weakness through the overhead squat movement screen and addressing it could unlock an even higher level of athleticism for you.

CLICK HERE TO FIND OUT MORE

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CLICK HERE TO FIND OUT MORE 7

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Remembers

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Founded in 1991, Wilvale Rangers FC is a local youth football team based in the Chelmer Village and Chancellor Park area of Chelmsford.

The club is an FA 2 Star Accredited Youth Football Club, providing nearly 300 children with structured Football. All Volunteers are FA qualified, DBS checked and Emergency Aid trained.

They run the club because they believe they have something really positive to pass onto the children, it is not just about winning football matches but helping children of all ages build the best possible foundation for the game. Through thoughtful training, with the onus on enjoyment as well as technique, they believe in building footballing teams as opposed to footballing individuals.

Wilvale is a community-based club with an inclusive policy. They do not exclude any child of any ability, age or gender from the club. The coaches aim to ensure that every child that attends training or matches has an opportunity to learn in a safe and fun environment. Wilvale are a not-for-profit organisation and every penny that is received is re-invested back into the club!

Currently their 21 teams play in the Blackwater & Dengie League and they have teams at various age groups from U16’s (Yr 11) all the way down through to U7’s (Yr 2) and then an U6 development squad (Yr 1 and R) who train only.

Please contact them via enquiries@wilvalerangers.co.uk for further details.

Club Sponsor

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FA Coaches Workshops

January saw the second in our series of coaches workshops for this season. Delivered by the brilliant Andy Crowl @EssexFA at our Chancellor Park Pavilion. It’s important as a club we invest in these workshops for all of us. It helps keep us all focussed on helping us help the kids enjoy their football. It aims to fill the gaps and answer questions that we all have around coaching, helping all our volunteers to continue on their coaching journey and we hope also sends a great message to parents/guardians around our ethos as a community club.

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Investing in our volunteers:-

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Latest Club News:KiTAid

“It’s more than just a shirt …”

Over the last couple of weeks a few helpers from our club went about the task of sorting and collating all the old kits Wilvale had that were kindly handed in off the back of our new Sponsors www.cooldownsolutions.co.uk Kit refresh at the beginning of the season.

At KiTAid they are a network of volunteers working with clubs and communities across the country to find a new home for your unwanted kit in areas of the world where football is loved, but participation is held back by lack of access to kit and equipment.

“The Wilvale Rangers Youth FC kit donation follows now over 940,000 items of kit donated since KiTAid’s formation in 1998.

And it takes the charity one step closer to the target for 1 million items of kit for this year’s 25th Anniversary.”

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“Football makes the world a better place. Your donation of kit today ensures others get to enjoy a special moment too when they get to wear your colours and though many miles away, they will know Wilvale Rangers Youth FC.“ Kit for Africa – KitAid distributes your old kit to the world poorest countries

Club RESPECT Champion

Each month we see nominations from across the club for role model players who have shown the club’s core values of respect and sportsmanship. This months champion was James Mcdaid in our U15’s team;

“James is only in his second season of

competitive football after coming from a rugby background and was thrown into Division 1 football from the off. His attitude is exemplary, never gives up and is always pushing himself and his teammates to get better in the right way.

He has total respect for his coaches and teammates, is very caring, always polite and is happy to be peacemaker whenever the situation arises. He is our gentle giant, never moans and always sees the positives in the things we do or have to do. Is also one of a handful that will always help clear up during and after sessions and we love him for all of that. Thank you James for all your efforts and understanding, never stop and keep on pushing.” #RESPECT

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Rewarding and Celebrating our Superstars:-

Where to Find Us & More Info:Competitive teams train midweek and Saturday mornings. Non competitive and Development squad train Saturday mornings. All situated at Chancellor Park, Chancellor Avenue, CM2 6WS. https://goo.gl/maps/Bm2mhessh98sguuy5 enquiries@wilvalerangers.co.uk https://www.facebook.com/Wilvale-Rangers-Football-Club107408812112041/

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MATES FC

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We are not your normal team, we believe in creating a bond, a family, a community, friendships is as important if not more important than the actual game itself. A good close happy team will create a better atmosphere and joined up approach than a team that is run on discipline and punishments. By adopting that thought process and working together to create respect and a bond and following the key points we should naturally not need to discipline.

Photography by Emma

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MATES FC SATURDAYS & SUNDAY TEAMS GAME ACTION!!

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football session, They are advertised in the Events Tab of the MATES FC Facebook page. We offer two `Play as you go` options:

A training/fitness session every Thursday at 9-10pm, Chelmer Park Astro, Beehive Lane, Chelmsford, Essex , CM2 8RL. Then we hold matches against other charity teams or an inhouse match every Saturday at Moulsham High School.

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League Focus

A Brief History of the Essex Olympian Football League

The Inaugural Season

The Essex Olympian Football League, as it was then known, was formed in 1966, at a meeting in the Saracens Head Public House Chelmsford, and, as the then President John W. Coward wrote in his forward to the first handbook, “This new League opens up the field of competition to teams from the Mid-Essex, Harlow and District, Southend and District and Parthenon Leagues.”

The Headquarters of the League were at “The Stadium” New Writtle Street, Chelmsford, the home of Chelmsford City Football Club.

Of the original thirteen clubs, Bishops Stortford Swifts, and Old Chelmsfordians are still with the League. It should also be noted that two of the founding Officers are also still with the League.

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The remaining founder member clubs were, Basildon and Pitsea, Billericay Town, Bowers United, Burnham Ramblers, Collier Row, Dorstel Press, Dunmow, Little Waltham and Sawbridgeworth.

Burnham Ramblers were the first League winners with Little Waltham finishing as runners-up.

Writtle made up for their poor league form by reaching the final of the League Cup, but were beaten by Bishops Stortford Swifts.

The League played its first representative match against an Epping Town XI and came away with a 2 – 1 victory.

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Grassroots Magazine is delighted to be supporting local charity, Farleigh Hospice. In each edition, we will be sharing with you their latest news along with upcoming events that you can get involved in!

Farleigh Hospice has been a cornerstone of our local community since 1982 when, following the death of a lady called Audrey Appleton from cancer, her friends Glenda Lance and Dr Gill Collier launched an appeal to establish hospice services in and around Chelmsford.

Since its creation later that same year, Farleigh has provided hospice care to thousands of people affected by life-limiting illnesses and bereavement across mid Essex. The hospice, which is celebrating its 40th birthday this year, continues to help people to live as actively as possible from the point of diagnosis to the end of their lives, by providing physical and emotional care, free of charge.

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Grassroots is proud to be supporting Farleigh Hospice

As a charity, Farleigh relies on the generosity of the local community to raise the £6 million it needs every year to care and support those who rely on its services. One of the ways that Farleigh engages with the community is through the range of fundraising events it organises throughout the year, which are listed on its website -

www.farleighhospice.org/events Here we take a look at some of the exciting events coming up… the Annual Quiz, Sponsored Doggy Walk and Autumn Shopping Extravaganza!

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