Become the Best

A TOOL FOR DEVELOPMENT WITHIN THE BEAUTIFUL GAME

JUNE 2018

PLAYER DEVELOPMENT

HOW TO BECOME THE BEST How can you reach new levels of your game and become one of the best?

DEVELOPING YOUR CONFIDENCE ON AND OFF THE PITCH

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STRENGTH AND CONDITIONING

Contents Page 3 - Welcome Page 4 - This Month's Latest Drills Page 5-8 - Becoming the Best Page 9-10 - Strength and Conditioning Page 11-12 - The Lunge, Strength and Conditioning Workout Page 13 - Player and Coach Development Page 14-19 - Develop your Commitment Page 20 - Shooting with Power, or Placement?

Page 21 - Follow us on Social Media

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WELCOME! This month we have the greatest footballing spectacle of them all, the World Cup! The very best players in the world will all converge to represent their respective countries. This is the biggest moment in many of these players' careers. We'll look at how they have become the best, and how you can take similar steps to greatness.

In addition to this, we've got Sports Psychology and Strength and Conditioning to help you reach the next levels in your game.

Enjoy the read and let's look forward to a fantastic six weeks of football. 3

THIS MONTH'S LATEST DRILLS Develop your game with these latest drills, designed to give you technical development that you can work on in your own time.

Watch Here:Â Developing your first touch Ball Control Practices Juggling techniques and training

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BECOMING THE BEST

By Elliott Everson

It may seem like a simple statement, something that we all want, but becoming the best takes in a lot of factors, not just your performance on the pitch.

There have been many players in the past who are fantastic on the pitch, however, their longevity has been short due to a number of situations.

How can you become the best and stay there?

The aim should be to put yourself in the best possible position to succeed, on and off the pitch.

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Becoming the best can have different meanings for each person. Some may want to be the best out of their group of friends or team. Others may want to be the best in their school, league, or County. Some players have goals of being the best at the elite level in the sport.

For each person, the goal may be different, but to become the best and reach your goal there is one key factor: Work.

Set yourself goals that you would like to achieve and then work as hard as you can to achieve them. The very best players in the world are relentless in their efforts to succeed.

It is common to hear of Cristiano Ronaldo arriving two hours before training to practise to improve his game. You wouldn't think that he would need to do any extra practice, especially as he is one of the greatest players ever. He has, however, set himself some individual goals and he is incredibly determined to get there, never forgetting that hard work will take him to levels that he hasn't achieved before.

If the very best players in the world realise that hard work is a necessity, then make sure to take that in to your training. It can quite often be underestimated, but nothing beats hard work in getting you toward your goals.

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Putting in the extra hours of practice on your own are hugely important to your development as a player.

Improving your game through individual training is crucial, but there are also other factors that will hugely benefit your development.

Over the past 20 years sports science has increased the understanding of the benefits of nutrition within football.

Players must refuel their body with protein to repair their muscles and carbohydrate to provide energy. The very best players refuel with a very healthy diet, giving them the right preparation to succeed.

Think of your body as a car. If you use the wrong fuel it won't function properly.

Eating and drinking incorrectly can leave you feeling sluggish, slow to the ball and lacking in energy. Make sure to refuel correctly and you will feel revitalised and at the top of your game.

Former England International, Gary Stevens, worked incredibly hard at his game and realised that determination and living the right lifestyle were hugely important. However, you can still do what seems like everything correctly, yet encounter rejection.

Rejection is incredibly difficult and hard to take, it can leave you feeling down and lacking in confidence.

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Rejection can hit hard, and it is incredibly common in sports. Many talented players are rejected by a club, or representative side and take it as the end of their opportunities.

To become the best you must believe in your abilities and understand rejection is something that will happen in all walks of life.

This isn't the case, football is a game of opinions. Coaches may see potential in one player but not the other. Another coach, however, may see huge potential in that player who was previously overlooked.

It doesn't mean the end of your dreams, it can actually be used as a motivational tool to push you on to the next level in your game.

As soon as you can realise that rejection is not actually an ending, but the next step to success, then you will be able to persevere and have a much higher chance of reaching your goals.

Gary was rejected by Ipswich Town at the age of 16. Soon to be England Manager, Sir Bobby Robson gave Gary the bad news. "I broke down in tears when the then Manager, Bobby Robson, explained the club's decision" said Gary.

This rejection happens to many footballers and can be life-changing, but Gary responded in the perfect manner: "Within a couple of days I started to use the club's decision as motivation.

I rolled up my sleeves, went on trial at Brighton & Hove Albion FC and gained an apprenticeship there. Ironically, within 18 months, I had forced my way into the first team and my debut was against Bobby Robson's Ipswich Town. Bobby subsequently became the England Manager and picked me to play for my country!" explained Gary.

There are many challenges ahead in your search to become the best. Setting yourself manageable goals will help you stay on path and help you keep focus in some more challenging times.

Setting an overall goal helps you focus on the bigger picture. To achieve that bigger goal you will need to succeed in a number of areas, so set yourself small goals that act as steps to the final goal. Focus all the way, ensuring that you do not let any potential rejection get in your way, preventing you from achieving what you set out to do.

It's a tough challenge but, if you work hard enough, you will place yourself in the best position to receive many opportunities.

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STRENGTH AND CONDITIONING

With George Lyons, former member of Sports Science at Crystal Palace.

With former experience in strength and conditioning at Crystal Palace, Charlton Athletic and Stevenage Borough, George can take your game to the next level, with professional strength and conditioning training.

Strength and conditioning is extremely beneficial during the off-season and George is on hand to give us the best professional advice.

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George currently works providing fitness training and advice to individuals within the game. In addition to this, he is also a semi-professional footballer, giving him great insight and knowledge in the game.

We asked George what he felt was the most crucial aspect of conditioning training now that the season has finished, aiming to help you in your preparations.

"Now that the football season has finished, as well as making the most of the time off, this is the biggest window of opportunity to increase strength. Being stronger is not just a case of lifting more weight, it is training your body to be able to withstand the heavy loads that you will encounter during pre-season. Particularly for younger footballers or scholar level players, there may be opportunities where you will be training with full-time professionals who will be far more physically developed. It is important that young pros are able to “hold their own� in this environment and compete to their optimum level of performance. Beginning strength training now will allow you to do this, whilst increasing your physical robustness, which will in return reduce injury risk, improve movement competencies and allow you to hit the ground running once pre-season fitness work starts" said George.

"Players should look to gain strength in upper and lower body muscle groups, along with core stability and core strength, creating a solid base on which to build upon. The length of a programme can be on-going. It will need adjusting once pre-season training begins and matches start. If you were to start today, you could look at a periodised programme consisting of around three to five sessions per week, depending on your level of experience. If you are new, early sessions will not be of great intensity and will focus more on your ability to squat, lunge, hinge, push, pull, brace and rotate. A sixweek program would be long enough for a coach to monitor improvements and make sure you feel comfortable doing the strength training and feel happy in a gym environment. " To help you with your training, George will continue to provide us with different exercises that will strengthen your lower and upper body, giving you the strength, power and injury prevention practices that we all need.

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Strength & Conditioning Training The Lunge The Lunge helps promote co-ordination and works triple flexion, in other words, three areas of the body. If these three areas all work together you will develop more muscles and motor units.

George takes you through the steps of the lunge, ensuring that you develop the movement correctly and efficiently, giving you optimal training. Â

Follow George:

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Step 1 Holding two weights either side of your body. Use light weights initially to develop the correct technique.

Step 2 Step forwards with a wide step, an upright stance while keeping your heel on the floor.

Key Points A wide step.

Upright stance at the bottom of the lunge.

Do not move body weight over the knee.

Keep your heel on the floor.

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Player & Coach Development Welcome to our player and coach development.

Here you will find recommended products and tools that we think can benefit you in your game.

Click on the links below to view the products, from Amazon, that will assist you in your development: Click Here to view on Amazon, Coach Development - Gary Curneen, Position Specific Training

Player Development tool, the Kickmaster Close Control Trainer.

Perfect for practice with the weaker foot. Click here to view on Amazon.

QuickPlay football goal - Quick assemble, great for individual practice and training sessions. Click here for the Amazon offer.

Deliberate Soccer Practice: 50 Defending Football Exercises to Improve Decision Making. Click here to view the product on Amazon.

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COMMITMENT

BY SPORTS PYSCHOTHERAPIST, TREVOR GRAY

Our very own Sports Psychotherapist and Ultimate Athlete's Trevor Gray, guides us through Commitment, the first of the seven C's that will help you on and off the pitch.

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The Seven C’s The first C to look at is Commitment, as it is the basis of everything! Commitment is essential if we want to succeed.

“A willingness to give your time and energy to something” Commitment goes beyond making a decision - it is a promise. It’s a mindset for maximum effort. In football terms this means not only putting in maximum quantity of effort - but also maximum quality.

It means going beyond just being there.

When we think of quantity of effort we often think of things like: • 100%, nothing less • Making runs • Tracking back • Support play • Re-focusing after goals or setbacks • Playing through tiredness or pain.

In order to focus on maximum quality of effort and commitment we need to look at: • Consistency • Positioning • Tackling • Closing down opposition • Working as a team, not just individuals

A great way to improve commitment is to work on preparing for your training and matches properly, placing you in the right mindset to concentrate on working hard without worrying about other parts of your game.

Commitment is about you getting ready to perform at your best. Without being fully committed you will not get the most out of your potential - so go for it!

Trevor Gray, Sports Performance Coach and Psychotherapist at Ultimate Athlete. www.trevorgraytherapy.co.uk www.ultimateathlete.co.uk

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Tips to Improve Your Preparation To improve your commitment you need to prepare. Trevor gives us some great pointers to help you in becoming committed and mentally ready.

Good preparation means getting these things ready: Kit and Equipment Clean kit - Boots - what type? - astroturf, trainers, soft ground, hard ground... Shin pads - Tracksuit - Gloves (if it’s cold) Hat (for warm-up if it’s cold) - Goalkeeper - check gloves, peaked hat Diet Energy food - Don’t eat closer than two hours before kickoff - Fruit, sweets - Eat a meal as soon as possible after match.

Hydration Drinks - make sure you have plenty before playing but not too much that you need to keep going to the toilet - Halftime - drink little but often - After the match make sure you drink plenty - replace water, electrolytes (salt, potassium).

Time Management - Get to training and matches on time (at least) - Get there early if you can - Keep relaxed - Having extra time helps get you focused.

Rest - Get enough sleep - at least eight hours a night - Relax before match - Relax after match Warming Up - Wear suitable kit - Get switched on - This is the time to prepare body and mind - Concentrate on team bonding

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CRISTIANO RONALDO has won four Champions League winner’s medals in the last five years, and is arguably the best footballer the world has ever seen.

Here’s what he has to say about Commitment: “In my mind I’m always the best, not just this year, I’m always the best.

It’s not about the money - it’s about the passion.

You have to work - I do it every day. That is why I’m at the top level for many, many years - because I do extra outside the pitch.I like to put myself under pressure, to see what I can do.

I give 100%, that is what I love to do. I try to be the best, like always. I want more and more, I still have many years to play football, I want to win more.I try to do my best every season. If I work hard, I’m better at my job.

Talent without working hard is nothing. Without sacrifice you cannot win anything - I gave unbelievable sacrifice.

Am I the best footballer in the world right now?

I think so, yes."

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Think about how you can improve your performance in your next match: Are you putting in 100% effort?

Are you tracking back?

Are you making runs to support your team-mates?

Is your work-rate the highest level it can be?

Is your positioning correct for the team?

Are you consistent all game long?

Think about how you can improve your preparation for your next match: Is your kit ready the day before?

What food are you eating before the match?

Have you got drinks for the match?

Are you leaving enough time to get there?

Are you resting the night before?

Are you ready for the warm-up?

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CONTACT TREVOR FOR SPORTS PERFORMANCE AND PSYCHOTHERAPY

Trevor has a huge wealth of knowledge and can help you and your team-mates take the next step in your game.

Contact Trevor, here:

www.trevorgraytherapy.co.uk trevor@ultimateathlete.co.uk www.ultimateathlete.co.uk

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Shooting with Power, or Placement? Most players have their own preference, some choosing to shoot with power, while others use the inside of their foot to place the ball into the corner of the goal.

Which is better and how do you decide?

Typically, the inside of the foot will provide more of an accurate finish, allowing you to be precise in where you put the ball. Using the inside of the foot allows for a greater surface area to make contact with the ball, giving you increased accuracy. However, this can make it more difficult to generate power. Striking the ball with your laces can give you more power but also less accuracy. Which part of the foot do you use?

It is down to personal choice but the general rule of thumb should be to use the inside of your foot when inside the penalty area, enhancing accuracy, especially when you are closer to goal with less power needed. If you are outside of the area, then a more beneficial shot may be to use your shoe laces. Aim to strike the ball on target, with a clean connection, and you will have a very good chance of worrying the goalkeeper. Top midfielders like Paul Scholes and Steven Gerrard used to strike powerfully on the laces, whereas a striker such as Thierry Henry or Sergio Aguero would aim to be calm in front of goal, with a composed side-footed finish.

The choice is yours, but remember, more accuracy comes from the inside of your foot, and more power from the laces. Practise both and you will develop a great range of shooting to have when you are in front of goal, giving you greater chance of hitting the back of the net.

Check out the drills below to show you how to finish with your shoe laces, and side foot.

Click here to practise shooting with the laces.........

Click here to view finishing with the side-foot...........

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