GrassRoots Magazine June 24 Issue 20

Castle Point Rangers

Launch their first Ladies team & are looking for players.

Team Message

With the 23/24 season now officially closed many of us are already starting to plan for the new season. Social media is full of requests for friendlies, players & spaces to be filled in various tournaments.

This season has been 1 to remember for many Essex clubs including Romford FC winning the FA Vase at Wembley & Braintree Town gaining promotion via the play-offs. For some just getting to the end of the season may have been a success.

Congratulations to Chelmsford City Women’s who enjoyed a league winning campaign which will now see them playing in the Eastern Region Women’s Football League Division 1 South. We have followed the team closely this season having sponsored Kaci Crook & will continue to sponsor her for the 24/25 season.

We also Sponsored Broomfield U13 Lions & they also had a great season finishing 3rd & also making a Cup final appearance.

Finally Good Luck to England at Euro 24!!

It’s Coming home!

The Grassroots Team

If you would like to feature your Club, please email us at: grassrootsmag@btinternet.com

Thank you and goodbye…..

The trustees, committee members, players and parents at Broomfield Football Club would like to say a huge thank you to Lee Sterland for his invaluable contribution over the last 10 years.

When one of Lee's neighbours asked him to help coach his youth team at Broomfield 10 years ago, Lee couldn't refuse. We are talking about a football man through and through who at the time had about 40 years' experience of playing competitive grassroots football and coaching youngsters at Chelmsford City. Lee played for many clubs including Park Avenue, Chelmsford City, Stanway Rovers, Melbourne United and Writtle FC and collected many league titles and cup winner’s medals along the way.

A year or so later, the club needed to appoint a Head Coach / Football Development Officer and the committee realised that there was one outstanding candidate for the job. Lee took some gentle persuading but agreed to take on this position to help drive the club forward. At this time Broomfield had 17 teams comprising 13 boy’s teams and 4 men’s teams. With the help of Lee's many contacts in the football community we quickly had an Over 45 Veterans team up and running (with Lee marshalling the defence!) and a group of young girls training at the club. Within a couple of years, Lee had Broomfield set up as a Wildcats Centre for Girls Football - a national FA initiative to drive growth in the female game. The boy’s side of the club also continued to grow strongly, and team numbers doubled over the next five years. As female football at the club became more established, Lee brought in Paul Goss as Head of Girls Football, and he also played an integral role in developing this side of the club. Thanks to Paul's and Lee's efforts, Broomfield now has 11 girl’s teams and a ladies’ team. We also have an Over 35s team and a pandisabled Soccability group training on a Friday evening.

Lee also organised several Macmillan coffee mornings at the football club and helped raise thousands of pounds for the cancer charity. He continued to train the Wildcats and was an active Broomfield committee member until the end of April when he finally decided to step aside to allow more time for family, work and, of course, football commitmentsLee's playing days are not over as he now plays walking football - and very successfully, having recently been selected for the England Over 50's walking football team!

Lee, everyone at the club is hugely grateful for all you have done in helping to drive the club forward and for getting girls and women’s football firmly established in Broomfield. It wouldn't have happened without you. Don't be a stranger and we all wish you the best of luck with your England career.

What’s new?

Respect Marshalls……

From the start of next season Broomfield FC is introducing the role of 'Respect Marshalls' at all our home youth games as part of a wider club led initiative towards taking a zerotolerance approach to inappropriate behaviour from spectators at our home games.

Jo Sears, the Child Welfare Officer of Broomfield FC is the driving force behind this. Jo launched this idea to the BFC coaches, parent reps & parents with EFA attendance on Sat 11th May. The roll-out of the Respect Marshalls is primarily to support the referee, team manager and coaches in promoting the Football Association's Respect agenda and to remind parents and spectators of their responsibilities to adhere to Broomfield FC’s codes of conduct.

The Respect Marshall role will be undertaken by parents/carers who are ordinarily spectating and supporting their child's game. Respect Marshalls are only responsible for the behaviour of home supporters and should not be come into conflict with others. They will be there to remind all spectators that this is a youth game and to escalate any issues to the Team Manager / Coach or Referee to address. Respect Marshalls will wear an identifiable high-vis vest which includes key messages as a reminder to spectators at a youth football game - see picture. Respect Marshalls will receive the full support of the club and be rewarded with a free refreshment on match days as a thank you.

The Safeguarding Team at Essex FA have welcomed Broomfield FCs initiative and will be monitoring the impact of the Respect Marshalls closely so they can share positive messages with other Essex Clubs and Football Leagues. It is our ambition that visiting teams and players coming to Broomfield FC know and understand our zero-tolerance approach to bad behaviour on the touchlines for the good of all so football can be enjoyed by young players in a safe and fun environment.

G.A.M.E.

The expectations of the Respect Marshall’s role can be Identified using the acronym G.A.M.E.

This means the following:

G is for Greet: The Referee, Manager / Coach, Respect Marshallsfrom both teams and Assistant Refereeswill meet before kickoff. (Respect Marshalls will be identifiable by the high-vis vest.)

A is for Acknowledge: The Referee will explain the levels of behaviour they expect from everyone (including spectators). The Referee should outline action they will take if there is unacceptable behaviour taking into account BroomfieldFCs protocols on this, including asking spectators to leave. The Respect Marshall from each team should then remind their respective parent / spectator group of these expectations.

M is for Monitor: Respect Marshallsshould then monitor their spectators.They should not come into conflict with anyone but if comfortable they should remind spectators of the level of acceptable behaviour.

E is for Escalate: If you feel uncomfortablewith a situation, then this should be raised with the Team Manager / Coach or brought to the attention of the Referee.It is up to these officials to then manage the situation appropriately. ClubOfficials present on match days may also be the route for escalation.

We launched the RESPECT MARSHALL initiativeon Saturday 11th May and had attendance from the EFA who came and supported the event. See pics….

www.facebook.com/fcbroomfield

www.facebook/broomfield.girlsfootball

www.broomfield.fc.com

grassroots magazine

We are a new team who are goingto be joining the Brentwood CommunityLeaguefor the upcoming 2024/25season.

We recognise that locally there is a shortage of spaces for young players to establish ed teams and we want to address this problem and give young players in 14 range a chance to join our team and help us take on the Brentwood community league for 2024/25 season .

AFC Brentwood was started by our award-winning founders who previously managed to set up Autistic FC a one-of-a-kind club which created an inclusive team where children can take part in football training matches and be part of a growing club.

Though we are closely affiliated, AFC Brentwood is a separate mainstream team who are signed up for the local league, ready to go.

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Your unwanted kit & equipment can find a new home with KitAid

Sharing your unwanted kit, and spreading smiles for the love of the game, is your gift to people who love the game but whose participation is held back by lack of access to kit & equipment.

Over 1 million items of kit & equipment have been shared with others over KitAid’s first 25 years. Just 4 months into this, the 26th year, the figure has passed, 1,050,000 items. Kit & equipment is going out to some of the most vulnerable communities in the world. KitAid supports a range of Charity partners whose projects on the ground range across orphanages, education & employment programmes and health projects protecting vulnerable people from harm (illness, domestic violence & FGM).

We all know the joy of our first shirt or proper kit but magnify that 10-fold and you get some idea of the difference your kit donation can make.

Your donation and support makes a difference and has a real impact through the projects with which KitAid work. For instance, the Friends of Mulanje Orphans (FOMO), a project supporting 2,000 orphans in Mulanje, Malawi have had two young people join the u15 international team and one into the u17 team. But it is not just about success on the football field, your donation brings confidence, motivation and joy to so many, and it is no exaggeration that in some circumstances, with a football shirt, you are doubling someone's wardrobe. Recent work has also included support for projects like Laughter Africa in Sierra Leone, supporting Street Kids. The project provides mobile health facilities for street children, shelter and training projects. One young woman who has faced in her life unimaginable horrors, has through it all been helped into gaining employment qualifications and whose passion for football has led her into the Sierra Leone Women's Premier League.

So, if you are planning a kit change shortly don't let your old kit and equipment go to waste - donate it to KitAid and give it a new life where it will be massively appreciated and make a huge impact - 'it's more than just a shirt.’

You can check us out on 'X' @KitAid or on the web at http://www.kiaid.net If you have a kit donation for us to collect now or in the future you can email us at kitaidcharity@gmail.com or contact our local KitAid volunteer at barrie.2014@yahoo.co.uk

Wilvale Rangers colours now being worn proudly in Zambia

Boxing Up

A key part of the kit distribution process for donated kit, is 'Boxing Up.' It is a fun activity, when volunteers from across the country get together in Hatfield, Hertfordshire to sort and organise the kit donations into the boxes that will be transferred to projects around the world.

The process involves a storeroom being cleared of kit to a main hall where it is sorted into 15 shirts (including goalkeeper shirt), shorts and socks (where available).

Trinity FC shirts out for sorting

Trinity FC kit starting to be boxed up

Equipment is organised for shipping too, items from plastic cones to footballs, and from boots to Samba goals.

The value of having the kit donations sorted in one place on one day is that kits can be made up, with like coloured shirts, shorts, socks and goalkeeper top if they were otherwise falling short of numbers for a full kit. Nothing is left behind. Those donations that do not match up to full kits, become a part of a 'lucky dip' where they still get to go to projects, for the need is so great that the smallest donation of kit & equipment will still find a new home.

The completed boxes are collected by KitAid's registered charity partners who have actual projects operating on the ground around the world. So whilst all the sorting into boxes is done by volunteers the partners manage the shipping and distribution of kit to their projects on the ground.

KitAid has of course costs for storage, publicity and provides some limited sponsorship for projects running football tournaments supporting the development of the game and encouraging greater levels of participation.

Runwell Sports FC - 26th May fundraising match & family fun day.

A huge thank you is due to Runwell Sports FC for another generous initiative in support of the KitAid cause. Over the late May Bank Holiday Weekend, the Club organised a highly successful fundraising effort for KitAid, bringing back together old friends to play in a veteran’s match and the enjoyment of a family fun day.

A competitive game ensued played in a great spirit - home strip v away strip. Tied at full-time 2-2, the home strip came out winners following a penalty shootout.

It was a special day all-round - fun and laughter across the generations with friends coming together for a great cause. A fundraising effort to help people we may never meet, but whom we now know will share a little bit of that fun and laughter too when they receive the benefit of the Club's work on a super day in the beautiful setting of Runwell Sports FC.

KitAid's thanks go to Jason Emery (Chairman), the Club Committee, players and families across the local community that came together to make the day such a success. A magnificent £545 was raised due to people’s generosity. This represents a big boost to KitAid funds and ensures the work continues spreading smiles for the love of the game.

Match Soccer Football 4

All is an Essex based Footballing School run and managed by head coaches Paul and Dan who are based primarily in Bicknacre, Essex.

Born through an initial and continuing partnership with the grassroots club, Danbury and Bicknacre Youth Football Club, they provide early years coaching for local 3 to 6-year-olds and offer a unique pathway for their graduatesto progress into the club to begin their journey into grassroots mini soccer.

Paul and Dan, as well as their team of young coaches, hold a strong belief and ethos in ensuring all of their sessions are fun, enjoyable and inclusive for all regardless of age or ability. Through this they have graduated 3 successful teams into the club with a further 2 teams ready to go from this coming September.

They have seen the school grow from offering the early year’s pathway into also hosting successful and popular holiday camps throughout the calendar year for studentsfrom 4 to 11 years old. The team also offer Birthday Parties, 1:1 Coaching and most recently have established an Advanced Development Centre session in Maldon on Friday Evenings, aimed at players from 6 to 11 years old who want additional coaching for further development but with no pressure on performance.

Both Paul and Dan are hugely proud of the success they have had through Match Soccer and with Danbury and Bicknacre FC both on and off the football pitch, their passion for seeing all of the boys and girls they coach grow and develop whilst ensuring the progress is deep rooted in enjoyment is evident and visible in the feedback and endorsements they have received.

Some great feedback from some of our Parents

Thank you to team Match Soccer for another fantastic football camp George loved it!

Simply the best soccer camp my kids have ever been to. Lynsey

Unlike other camps my kids have come home asking when the next one is!! Michelle

It was lovely to see such a blend of boys and girls having so much fun on Friday, I haven’t watched before, but the laughter was infectious! Andy

My son has been attending MS for 3 years and each camp he has made new friends, he now has such a wide group of friends across all ages, he loves it!! Issac

Having been involved in kids' football for 15 years I have never seen coaches that have the kids so engaged, it’s amazing and the kids love it. Wendy

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LEAGUES LOCAL ADULT

LEAGUES LOCAL YOUTH

CASTLE POINT RANGERS

Castle Point Rangers, founded in 2020, have now launched our first Ladies team looking for players, training is Sunday mornings at John Burrows Playing fields in Hadleigh 10:00 (until the seasonstarts and Monday Evenings at Seevic College in Benfleet8-9 pm on the artificial pitch.

If interested contact us on our social’s

Twitter/X : (2) Castle Point Rangers (@CP__Rangers) / X

Insta : Castle Point Rangers (@castlepointrangers)

We play in the Essex Women’s County League; games are played on Sunday afternoons at 2pm

FA

COACHING DISABLED FOOTBALLERSWORKSHOP SUCCESS

Providing the Best Experience for Players with a Disability

Nine coaches working with players with a disability attended the Essex County FA’s Coaching Disabled Footballers Workshop delivered by FA Disability Coach Mentor, Adrian Smith, to help them understand how to support their players to enjoy the best possible football experience.

The free face-to-face, practical CPD (Continuing Professional Development) workshop took place on Monday 20th May at Broomfield FC in Chelmsford, focusing on some of the main elements of coaching disabled footballers. The attendees, who were all from mainstream or Soccability clubs, have been linked-up with Adrian so they can receive coach mentoring at their clubs, specific for disability football coaches.

The topics covered included the Activity Inclusion Module (AIM) and using the ‘STEP’ Principle to bring transformational coaching to life. STEP stands for Space, Task, Equipment and People. By adjusting these four elements, coaches, teachers and players themselves can make activities more inclusive, challenging or accessible, ensuring that every individual is engaged and learning. The workshop qualified for two accredited FA CPD hours and the outcomes include:

o developing a better understanding of coaching in disability football

o understanding what good coaching looks like for disabled players

o considerationof adaptations to coaching practices to meet players’ needs

Essex County FA Inclusion Development Officer, Milly Morgan, found the course very beneficial, commenting: “Supporting coaches to feel confident when providing inclusive environments for both mainstream and Soccability football is a key priority for us. This was the perfect opportunity for anyone who may support players on the pitch to learn and develop their knowledge of adapting the game and including all players.”

Visit Home - Essex FA to learn more about coaching disabled footballers, or to find out more about Soccability in Essex. You can also interact with @EssexCountyFA on Twitter/X and search for the ‘EssexFootball’ page on Facebook.

THE GREATER GAME: INSPIRING 12-16sTO IMPROVE THEIR HEALTH

Accessible Football-Inspired Games for Young People

The Football Association are rolling out a national ‘The Greater Game’ campaign focused on inspiring 12-16-year-olds, and their families, to improve their health and wellbeing by making at least one extra healthier action per week.

Central to the campaign is a grassroots programme, co-created with the Official Health & Wellbeing Partner of FA Grassroots Football, Nuffield Health, which focuses on four key elements: moving well; thinking well, eating well; sleeping well. Fellow founding partner, M&S Food, will be focusing on the ‘eating well’ element.

The pilot grassroots programme, launched in 2023, saw 186 teams take part, with participating clubs noticing a positive impact across all elements. As a result, it is now being rolled out nationally, with an ambition of onboarding clubs across all 50 County FAs, including Essex. This is supported by FA research of 1,800 nationally representative 12-16-year-olds in the UK, revealing that almost a third (31%) do not believe regular exercise is necessary.

The programme will roll out with a focus on the moving well element as The FA launches ‘Drops’, an accessible football-inspired game for young people. To play, the game requires three friends, six bottles and a ball and it’s designed to be easily played on a regular basis to inspire young people to be more physically active and move more in a fun way.

England stars including Ollie Watkins, Jessica Park and Gino King from the England men’s, women’s and para teams feature in a launch film. The focus of The Greater Game is to inspire this age group to move more to not only reap the benefits for their physical health, but for their mental health too. Further research found that over half (52%) of young people have experienced a mental health problem in the last year.

The programme provides practical tips and techniques to support making healthier choices across all elements (Move, Think, Eat, Sleep), with over a third of 12-16-year-olds claiming they do not feel the need to sleep more than nine hours - the recommended time to aid development in young people. Only 14% say they manage to do so every day.

The Greater Game ambassador and former England international, Jill Scott, commented: “I’m a huge believer in the importance of being active, not just through football, but throughout your everyday life. What’s important about The FA’s Greater Game campaign is that it educates young people on the benefits of a healthier lifestyle, whilst providing them with the tips and tools to go out and put that into practice.”

GRASSROOTS HEROES RECEIVE LONG SERVICE AWARDS

Ten-Year Mementoes Presented at Women’s Cup Final

Many of the Essex County FA’s Ten-Year Long Service Award winners received mementoes pitchside before the recent BBC Essex Women’s Cup Final at Dagenham & Redbridge FC.

The County FA were pleased to welcome special guests from the grassroots football community and thank these dedicated individuals for their commitment to supporting, developing and facilitating football, enabling children and adults to enjoy their football journeys. The grassroots heroes received a round of applause as Essex County FA Director, Sheryl MacRae, presented awards to:

Jim Beaumont (Dagenham United FC)

Ernie Franklin (South-East Essex Primary Mini-Soccer League)

Lee Markwick (Referee)

Tracey Richardson (FC Redwing)

Steve Richardson (FC Redwing)

Karen Rothon (Dagenham United FC)

Brian Taylor (Referee)

Hashtag United beat Billericay Town 7-2 in the final on Thursday 11th April at the London Borough of Barking & Dagenham Stadium. Also receiving Ten-Year Awards in 2024 are:

Steven Abbott (Fairfax Saxons FC)

David Bird (Academy Soccer YFC)

Michelle Bird (Academy Soccer YFC)

Alfie Debono (Basildon Referees Association)

Tom Eede (Rochford Town Sports & Social FC)

Robert Giles (Referee)

Colin Jopling (FC Redwing)

Steve Kemp (Corinthians FC)

Charlie Roberts (Thurrock Referees Association)

Terry Scudder (Hawkwell Athletic FC)

Jack J Smith (Concord Rangers FC)

Paul Stratton (Basildon Referees Association)

Lana Gillard, Essex County FA Football Development Officer, was delighted to recognise the winners, commenting: “It’s always a positive time of year when we get to present awards to deserving volunteers. There are countless individuals who should be highlighted across the county, so we’re thrilled to give local volunteers the praise they deserve.”

If you’d like to join the team and become a volunteer in grassroots Essex football, visit Volunteers - Essex FA to find out more. You can also interact with @EssexCountyFA on Twitter/X and search for ‘EssexFootball’ on Facebook.

ESSEX FA

CUP FINAL WINNERS & RUNNERS UP

Cup Winners Runners – Up

BBC Essex Senior Cup

Redbridge FC Colchester United

Essex Saturday Premier Cup Rayleigh Town Brightlingsea Town

Essex Saturday Junior Cup Thorpe Athletic Fairlop Rovers

Essex Saturday Junior Trophy Haver Town Collier Row

Essex Saturday Veterans Cup Rouge Blackmore

Essex Veterans Trophy

Essex Sunday Premier Cup

Essex Sunday Junior Cup

Essex Sunday Junior Trophy

Harold Hill Over 45's

Herongate Athletic Over 45's

Hatch Lane Fryerns

Rayleigh Chadfleet United

Swan Lounge Bridge Street Hearts

Essex Sunday Veterans Cup Vincitori Corinthians

BBC Essex Womans Cup

Essex Womans Trophy

Essex Pelly U18 Cup

Essex Cassels U16 Cup

Essex Andrew U14 Cup

Essex Cordell U13 Cup

Essex U13 Trophy

Essex U12 Cup

Essex U18 Girls Cup

Essex U16 Girls Cup

Essex U14 Girls Cup

Essex U12 Girls Cup

Hashtag United Women Billericay Town Women

Billericay Town

Development Stanway Rovers

Billericay Town Takeley

Billericay Town Concord Rangers

Walthamstow Grays Athletic

Ilford Takeley

Harlow Town River Hawk Osprey

Hannakins Farm Black Frenford Pumas

Leigh Ramblers Braintree Hornets

Bowers & Pitsea Aveley

Brentwood Lionesses Hutton Lionesses

Billericay Town Blue Evolution

Grassroots gives back

Grassroots Magazine is committed to giving back to grassroots football and we are excited to sponsor a talented young player Kaci Crook & an equally talented youth team in Broomfield Lions U13’s for this season.

Football Fitness Club

Staying Fit During the Football OffSeason: The Key to Year-Round Excellence

As the final whistle blows and the football seasondraws to a close, it's tempting for players to hang up their boots and take a well-deserved break. However, the off-season is not just a time for rest; it's also a crucial period for maintaining and enhancing your fitness levels. Here’s why staying fit during the football close seasonis essential for every player:

1. MaintainingPhysical Condition

Football is a physically demanding sport that requires peak physical condition. During the season, players are conditioned to perform at their best. Letting this fitness level drop significantly in the off-season means starting from scratch when the new season begins. By maintaining a regular fitness routine, players can keep their cardiovascular fitness, muscle strength,and endurance at a high level, ensuring they are ready to hit the ground running when training resumes.

2. Preventing Injuries

One of the biggest risks of taking a complete break from physical activity is the increased likelihood of injuries when returning to the game. Muscles, tendons, and ligaments can become deconditioned and more susceptible to strains and sprains. Engaging in regular, varied physical activity during the off-season helps to keep the body resilient and less prone to injuries, thus ensuring a smoother transition back to full training and competitive play

3. Improving Performance

The off-season is an excellent opportunity to work on areas that need improvement. Whether it's increasing strength, enhancing flexibility, or focusing on speed and agility, a tailored fitness regime can address individual weaknesses. This proactive approach not only helps in personal development but also contributes to overall team performance. Players who return to the new season fitter and stronger set a positive example and elevate the team’s standards.

Physical fitness is closely linked to mental well-being. Regular exercise releases endorphins, which help in reducing stress, anxiety, and depression. The off-season can be mentally challenging for players accustomed to the high-energy environment of the regular season. Maintaining a fitness routine provides structure, purpose, and a sense of accomplishment, helping players stay mentally sharp and motivated.

5. Building Healthy Habits

The off-season is a great time to build and reinforce healthy habits that can be carried into the regular season. This includes nutrition, sleep, and recovery routines that support overall well-being. Developing these habits during the offseason makes it easier to integrate them into the demanding schedule of the football season, leading to sustained health and performance benefits.

6. Versatility and Cross-Training

Engaging in different types of physical activities during the off-season can be beneficial. Cross-training with activities like swimming, cycling, or even yoga can improve overall fitness and target different muscle groups that aren’t typically used during football. This versatility not only keeps training interesting but also enhances overall athleticism.

7. Setting and Achieving Goals

The off-season provides a unique opportunity to set specific, measurable, attainable, relevant, and time-bound (SMART) fitness goals. Whether it's running a certain distance within a time frame, lifting a specific weight, or mastering a new skill, these goals keep players focused and driven. Achieving these goals can provide a sense of accomplishment and confidence that carries over into the new season.

Conclusion

Staying fit during the football close season is not just about maintaining physical condition; it's about preparing the mind and body for future challenges. By keeping up with fitness routines, preventing injuries, improving performance, and building healthy habits, players can ensure they return to the field stronger and more resilient. The off-season is not a time to rest on your laurels but a time to lay the groundwork for success in the coming season. Embrace it, and you’ll see the benefits when the next whistle blows

you are

EURO 2024

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EXPLAIN KEY STRETCHES FOR ENHANCED PERFORMANCE

KEY STRETCHES FOR ENHANCED PERFORMANCE

Stretching to enhance your football performance needn’t involve hours of gymnastic bending and flexing. With just a little focused effort on the key muscle groups you can boost your performance on the pitch and help to prevent injuries.

The key areas are:

• Calves

• Hip flexors

• Hamstrings

CALF STRETCHES

The calves consist of two muscles: the gastrocnemius and soleus. The gastrocnemius originates above the knee, the soleus below the knee and both insert into the Achilles tendon. Having two different points of origin means that two different stretches are needed to stretch the calf muscles effectively

STRAIGHT-LEG STRETCH FOR THE GASTROCNEMIUS:

• Stand on a step with a banister or wall to hold onto for balance

• Place the ball of one foot on the edge of the step so that the heel is free to drop towards the floor

• Push the heel as low as possible to create the stretch, maintaining a straight leg

• Hold for around 1 minute, building up to 2 minutes, continuing to increase the stretch by dropping the heel lower if possible

• Switch legs to repeat the stretch

BENT-LEG STRETCH FOR THE SOLEUS:

• Stand facing a wall, about arms-length from it

• Drop down into a double-leg quarter-squat position (slight bend in both knees)

• Step forward with one leg, keeping the heel of the rear leg on the floor

• Using your hands on the wall for support, drive your weight forward over the front leg knee to create a stretch in the rear leg calf (soleus)

• Hold for 1 minute, building up to 2 minutes, keeping the heel of the stretching leg on the floor throughout

• Switch legs to repeat the stretch

Flexible calves are essential for good dorsiflexion, this is the ability to pull your toes up from the ground in a standing position. Dorsiflexion is a key movement in sprinting and running in football, allowing you to strike the ground and use stored elastic energy within the lower leg and ankle to run faster and more efficiently. The more efficiently you run, the more energy you have in reserve for later in the game.

HIP FLEXOR STRETCHES

Tightness in the hip flexors (often the result of long periods spent sitting down) can affect your pelvic position, leading to anterior pelvic tilt and lower back pain. Tightness in this muscle group can also prevent you from hitting a good figure-4 position when you run (picture an Olympic sprinter with a strong, upright posture and a high knee lift that brings the thigh in line with the waist). From this position, you’re able to hit the ground hard with every stride, creating a huge driving force. Think of your foot as a hammer and the ground as a nail; you’re able to hit the nail harder when the hammer comes in from a distance compared to keeping the hammer close to the nail.

HALF-KNEEL HIP FLEXOR STRETCH:

• Kneel on the floor, then place one foot on the floor in front of you (as if in a lunge position but with your back knee still on the floor)

• Using your glute muscles, push the hip of the kneeling leg (rear leg) forward to feel the stretch in the hip flexor muscles (front of hip)

• Elongate your spine and maintain good posture by putting your hands up over your head (or rotate your hips inward towards the front leg to increase the stretch)

• Hold for 1 minute, building up to 2 minutes, gradually increasing the stretch if possible

• Switch legs to repeat the stretch

To advance this stretch (only if your hip flexors are not excessively tight), elevate your back foot on a bench to move into a couch stretch.

HAMSTRING STRETCH

The hamstrings are one of the most commonly injured muscle groups in football with both weakness and tightness increasing the risk of injury.

This can be done as a double-leg or single-leg stretch.

• Sit on the floor with your legs straight out in front of you

• Bend forwards from your hips and extend your arms along the outside of your legs (or one leg at a time)

• Keep your legs straight (avoid bending your knees) and focus on lowering your chest towards the floor

• Hold each stretch for 1 minute, building up to 2 minutes

STAY RELAXED

For any stretch to be effective, your body needs to be able to relax into it. Many of the stretches that used to be seen in football involved your body remaining active, the standing hamstring stretch for example. If your body is having to work to keep you in a standing position, your muscles are unable to relax and benefit from the stretch being performed.

Deep breathing (diaphragmatic breathing) can also help to create a relaxed state for stretching. Focus on breathing in through your nose and out through mouth, trying to make your belly button move out and away from your spine as you inhale and then relax back into place as you exhale.

Stretching to enhance your performance need only take 10-15 minutes on a regular basis, especially at times when you become aware of tightness in your muscles. Whenever you have a small block of time, perhaps after training or after sitting in the car for a long period, take the time to relax into all or some of the above stretches. A little effort on a regular basis will go a long way towards keeping you performing at your best on the pitch and injury free throughout the year.

FINAL WHISTLE

BY PAUL SMITH

Hello All,

So, we have come to the end if another season already got my preseason friendlies in talk about no rest for the wicked!

The junior game will change where certain ages will not be able to head the ball and throw ins will be replaced by a dribble on.

I see the logic but realistically how often even at adult football do you head a ball in a game three/four?

The powers that be should look at academies and the professional game where headers are practised during each weekly training session, prevention is the cure and all that but let's be realistic it will never be banned in the professional game.

The Euros are almost upon us more hype no doubt more VAR controversy I was not surprised that the premier league clubs voted to keep it better the devil you know.

I agree with potentially the decision to be explained by the match official to the crowd although think the incident should be kept off any big screens in stadiums. I recently refereed a game in a sold-out stadium and did not give a free kick and a potential red card it was on screen in ten seconds for all to see!!

Luckily, it was a charity match so no harm done but that could affect an official’s decision making for the remainder of the game.

So, all that remains to say is it's been a hell of a season 232 games a few new grounds ticked off and now a well needed 3week break!!

Enjoy the Beach

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Chris Berry Media

"Chris Berry Media, Freelance Videographer & Editor available to hire in the. I specialise in all things nonleague, with 6 years of football media experience, and I'm looking to help promote teams at all levels! I'm based in Essex, but I am willing to travel for the right opportunity.

If you want your game filmed and a highlights package, put together afterwards, then please get in touch by emailing cberrymedia@gmail.com or text 07447 458405" https://twitter.com/messages/media/1716932374142083238

grassroots magazine

Grassroots is proud to be supporting Farleigh Hospice

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.

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 websitewww.farleighhospice.org/events