How to take Free-Kicks

Direct free kicks are the most dangerous things to a goalkeeper. But most people just waste a good chance by missing the target.Free kicks can win and lose games, Learning how to take a free kick can be pivotal to a team's chances of success, and there is nothing more satisfying than bending the ball over the wall into the back of the net.Free-kicks are given so you have an advantage over your opponents - make sure your players are prepared to make the most of them.  Lots of practice is the secret to taking a successful free kick.

The Basics

Planning Your Shot

You have many options, but only a few of them lead to a goal. I recommend you hit the ball in the other top corner from where the keeper is standing. Hitting the ball in the top corner is the hardest area for the keeper to save. You can score from the bottom corner, but the keeper has more of a chance to save the shot. Hit it as close to the post as you can, as the keeper will be afraid of hurting themselves by diving on the post.

Plan the way you hit the Ball

There is two ways: A curve shot and a driven shot. A curve shot is putting spin on the ball, therefore it will curve in a direction. A driven shot is just blasting the ball straight to goal. I prefer curve shots as it fools the keeper, as they will dive one way but the ball will go the other way.

Take a run-up and try to bend backwards while placing your non-kicking foot aside the ball.Then kick the ball with instep of your foot.This will add more curve to the ball.

Shoot

Don't be afraid to miss: Just take a chance and go for goal. But remember, accuracy is more important than power. If you don't hit the target you're not going to score.

The Pro Level

Curl Shots between 18-25 Yards

Place the ball on the spot. Make sure the valve is pointing towards you, as it is the hardest part of the ball.

Take 5 to 7 spaces back.

FOR LEFT FOOTERS: Line up slightly left of the ball.

FOR RIGHT FOOTERS: Line up slightly right of the ball.

Run on your toes at medium pace, then when you're halfway from the ball and your starting position, gradually get faster.

Your last step has to be fast and long.

When you shoot, place your non-kicking foot about ten inches away. Your non-kicking leg has to be as firm as possible.

When you're about to kick the ball, bring your kicking leg as far back as possible, and shoot.Aim for the top corners, and put curl on the ball. Curl shots are perfect for accuracy and placement. For this type of free kick, the outside of the boot is better, as doing an inside of the foot shot means that you are going to change your body position and that mucks up your shot.

Driven Shots longer than 25 Yards

This is the same setup as for a curl shot.

Place the ball on the spot. Make sure the valve is pointing towards you, as it is the hardest part of the ball.

This time, take 10 to 12 spaces back, as you need more power.

This time, you are going to use your laces and shoot straight in the middle of the ball to make the ball go straight.

Aim for the top corners. This is harder, because the more power you put in the shot, the less accuracy is in the shot. You will need to practice everyday.

Why Juggling is so Important for a Football Player?

If you’ve ever seen a professional soccer team warm up before the game, moving the ball between players in a circle with nifty air balls flighted via contact with the head, thighs or top of the boot, you have witnessed juggling in the soccer sense.
Juggling can be deceptively difficult. Don’t be surprised if you can only manage a half-dozen or fewer touches at first. Contact the ball with the laces of your shoe enough to keep the ball bouncing up but not too hard. Soften your foot to cushion the ball as it makes contact with the laces. Perform the kicking action a foot or two above the ground.
Begin by practicing five minutes a day and increase to 15 minutes a day. As time goes on, involve your thighs, chest and head in the juggling exercise. Let the part of the body receiving the ball give slightly as the ball arrives. The ball will rebound away from the body if it meets the body like a brick wall.



The Benefits


The first benefit of juggling is it works on a players balance.  Balance is a crucial aspect for any soccer player.  To name a few scenarios, every player must be able to change direction on a dime with and without the ball, jump to win headers, shoot while running at full speed, maintain possession of the ball while a defender is pressuring them,  and be able to tackle even the trickiest attacking players.  These all boil down to balance.  Developing a players coordination and comfort with their own body is the most critical aspect for younger players especially.  Being able to keep the ball in the air with your feet shows that a player has good control of their body and balance; which will yield positive results during games.

 The second benefit of juggling is it improves on a players touch.  Touch is a players ability to quickly bring the ball under control.  There are a lot of instances during games where our touch will be challenged.  Sometimes you will receive a very hard pass from a teammate.  Other times a goalie will punt the ball miles in the air and you’ll have to bring it to the ground with defenders around you.  Regardless of the situation, juggling can help players improve their touch for any scenario.  Having the ability to softly tap the ball in the air and keep it close to you shows the ball control necessary for game situations.

The third benefit of juggling is it increases a players concentration.  Good concentration is necessary to be successful in any walk of life.  When players are on the field or businessmen are in the office, they need to be fully focused on the task at hand to see positive results.  The key to juggling is constantly finding the center of the ball when you softly tap it in the air.  This requires tremendous amounts of concentration.  A player who can juggle the ball 1,000 times shows their ability to stay focused under fatigue among the other qualities of brilliant balance and touch.  In order to be successful in this beautiful game, players must maintain concentration for the entire 90 minutes of a match.

Additional Benefits 

Dexterity: Juggling can help a player develop foot and eye coordination which will translate to better control and speed on the field.


Flexibility & Strength: Juggling often requires a player to twist or turn their body to maintain control of the ball. This helps to increase the players flexibility and since juggling requires movement it helps build strength through exercise.


Anticipation: Sometimes the ball doesn't go where you expect no matter how controlled you keep it. Juggling helps players to anticipate the ball which translates to quicker decision making on the field. 


Swiftness: Keeping the ball close and under control requires a player to react quickly. This helps to create speed with the ball.
Motivation & Determination: Players are often determined to see how long thy can juggle the ball before it touches the ground. This motivates them to keep going.


Confidence: The most important reason of all, juggling increases a players confidence with the ball by teaching them control of their body and the ball.

As you can see learning to juggle a soccer ball can help a player to develope in many areas. On the field this translates to a more confident and creative player.

One of the best things about juggling is that you can do it almost anywhere. All it requires is a little space and a soccer ball. To make it more fun players can practice juggling in small groups passing the ball back and forth without letting it touch the ground.

Expert's View
Observe top soccer players juggling either in person or via online videos for inspiration on stylish ways to juggle. The Soccer Training Info website, run by a group former pros, has collected video links to impressive juggling feats. Arsenal’s Cesc Fabregas juggles a ball set on fire for a Nike commercial, for example. AC Milan’s Ronaldinho catches the ball between his thighs and on the side of his head and balances it on the top of a shoulder.

Tips to Increase Stamina

Stamina refers to the body's capacity to perform a certain task before fatigue sets in. When an athlete trains to improve stamina, it is called "conditioning." Before selecting an appropriate conditioning program, it's important to decide what you're training for. There are two types of conditioning--aerobic and anaerobic--that serve very different functions. Both can improve stamina but in different ways. Design a program that suits your particular goals.Stamina, which can be confused with endurance, is your ability to push yourself to your aerobic limit, then rest, recover and do it again. Endurance is simply your ability to keep moving during long, but relatively easy, workouts. Stamina-building exercises can help you to burn calories or lose weight, as well as give you a competitive edge in any sport you play. You will not find building stamina easy, however, because to do it you must push yourself to the edge of your physical limitations.

Tempo Runs
Tempo runs are a must if your priorities lie in improved stamina. Toby Tanser, former professional runner and current coach, was quoted in a 2007 Runner’s World article as stating, “Tempo running is crucial to racing success because it trains your body to sustain speed over distance.” These types of exercises, also referred to as lactate-threshold training, are a key in developing metabolic fitness. Metabolic fitness enables your body to utilize with more precision oxygen that has been delivered to the muscles by the cardiovascular system. This translates to improved stamina through muscles that can more effectively contract for longer.

Base Runs
Base runs are the staples of a running training program. Base runs allow you to build endurance and maintain your fitness level with regular, consistent workouts. Do your base runs at a relaxed pace, one at which you could comfortably carry on a conversation. Your base runs should be at a pace that's about 65 to 75 percent of your maximum effort level or 65 to 75 percent of your maximum heart rate. Follow the easy-hard training principle and do your base runs on easy days, about every other day.

Long Runs
Long runs increase your endurance by pushing your body to run for longer distances. Long runs train your muscles to perform for longer periods, over greater distances, increasing your stamina. Do your long runs at a slow, relaxed pace, slightly slower than your base run pace. You can start with a long run distance that is as far as your longest base run and gradually add distance to your weekly long runs. Add one mile a week to your long runs, and every fourth week keep the mileage the same to allow your body time to recover. Your long run should be between 25 and 40 percent of your weekly mileage.

Speed Workouts
Speed workouts train your muscles to perform quickly but also increase your endurance because your muscles work to continue running when you are fatigued from the high-intensity effort. Tempo runs are one form of speed training that boosts your stamina and helps prepare you to run strong in races. Tempo runs include a sustained, fast pace for the duration of your run. Do a tempo run at your 10K race pace or about 90 percent of your maximum heart rate. Your tempo run should be shorter than the race distance you are training for.


Warm Up's
Warm up before each exercise session with lighter versions of the exercise you will be doing. For example, warm up with a five-minute walk before running. Cool down similarly after each exercise session.


Precautions
Tempo runs and long runs are considered "hard" days in a running training program because they require a high amount of intensity or duration. Follow your hard days with an easy day of base running, or a day of rest. If you increase your weekly mileage, stick to the 10-percent principle and do not add more than 10 percent more miles than the previous week's total. Taking easy days, resting at least once a week and gradually increasing your mileage will help prevent injuries and allow you to steadily boost your stamina.

Foods Which Help in Improving your Stamina

Stamina and physical endurance are determined by whether your body has enough nutrients to fuel your daily activities. Although physical activity uses more of some nutrients than others, it is important to start with a diet that meets your daily requirements for protein, carbohydrates, fats, vitamins, minerals, phytonutrients and total calories. Staying hydrated by drinking plenty of fluids is also crucial for improving stamina, because water is essential for every system in the body to function properly.

Stamina is defined as the amount of energy available to you over a period of time. If you exercise or have a physically demanding job, having stamina can help you achieve fitness goals. Adjusting your diet to include stamina-boosting foods can help you get the most out of your workout and support overall body functions.

Vegetables and Fruits

Leafy green vegetables and fruits contain substantial amounts of vitamins A, K, D, E, folate and calcium. According to Medical News Today, vegetables and fruits also contain phytonutrients, which are organic plant components that promote good health and overall stamina levels. Energy boosters such as iron, glucose and fructose are also found in these food sources that promote physical endurance. Examples of leafy green vegetables include spinach, mustard greens, collard greens, turnips, romaine lettuce, cabbage, Swiss chard, broccoli, arugula, kale and dandelion greens. Apples, grapes, oranges, papaya, watermelon and cantaloupe are beneficial sources of fruits.

Carbohydrates

Carbohydrates such as whole grains help stimulate improved energy levels and decrease the release of insulin, notes the American Dietetic Association. Getting enough carbohydrates can also prevent injury and fatigue during your workout. Incorporate whole grain breads, cereals, pasta, quinoa, air-popped popcorn, oatmeal, barley, wild rice, brown rice, rye and spelt into your regular diet. For best results, always choose 100 percent whole grain sources. Unlike refined grains, 100 percent whole grains contain the germ, bran and other nutrients that contribute to stamina. Sweet potatoes and squash are carbohydrates that boost energy, as they provide a steady dose of blood sugar which your body uses for physical stamina.

Grains and Cereals

Carbohydrates are necessary for energy. An excellent way to get the best kinds of complex carbohydrates is to include grains and cereals in your diet.  buckwheat, rice and oats. Quinoa and amaranth are also highly effective but can be more challenging to find than the other more common grains.

Liquids

Water plays a vital role in your body's metabolic processes such as digestion, waste excretion and temperature management, which supports your stamina. MayoClinic.com recommends you consume eight 8-oz. glasses of water daily. Since they contain carbohydrates and electrolytes, sports drinks also increase stamina by protecting your body from dehydration and fatigue. They keep your muscles functioning properly and hydrated as well.

BeetRoot Juice

Beetroot juice is rapidly gaining popularity with athletes and fitness buffs as a stamina-boosting drink. This nitrate-rich food improves stamina, as increased nitrate levels in your blood reduce the rate at which your muscles use oxygen, according to NutraIngredients.com, a nutrition information provider.

Foods to be avoided by amateur football players

Food is a decisive factor, when it comes to the performance of a sports activity. Even if you strictly follow a diet plan, the food that you eat just before and after your performance can affect your physical as well as your mental health. Eating the right quantity of food is another thing to consider, because you would not want to upset your stomach or keep it empty. To feel energetic and have complete focus on the game, you should know what to eat and what not to eat. To guide yourself on what to eat and what not to better, you will have to gauge the effects of your exercise or sports, their duration, and type. If the sport or exercise is high-endurance, you may have to depend on a largely carbohydrate diet and eliminate other foods from the list. However, if the sport or exercise is very light-bearing, you can have a balanced diet with moderate amounts of protein, carbohydrates and vitamins. What you truly have to understand is, whatever the diet, there are a few foods that should be eliminated for all sports and exercise activities. Read on to help yourself with information on the foods to avoid for a sports performance. 

Fast Food

This encompasses a lot of foods from major food chains. These foods tend to be made of low-quality ingredients and are unhealthy in almost every way, featuring high amounts of fat, cholesterol, sodium and grease. They're loaded with unhealthy calories that are not good for your body to turn into energy, particularly when used for athletic performance.

Caffeine

The effect of caffeine varies from person to person. Some people may feel that it gives more energy to perform the sports activity, while others may get nervous and find it hard to concentrate after the consumption of drinks containing caffeine. Moreover, the intake of beverages such as tea and coffee can cause dehydration. Side effects such as nausea and headache are also associated with the consumption of drinks containing caffeine. Caffeine is also known to be a diuretic which means that it can cause the reduction of bodily fluids and can also affect fluid balance of the body. Caffeine may be an energy booster but it is said to have negative, drastic effects on the body if had in large amounts, and especially before that big game.

Soft Drinks

Soft drinks can damage athletes in a number of ways. First, they contain lactic acid, which builds up in muscles and contributes to muscle soreness. They can also dehydrate those who consume them, and the sugars provide cheap energy that is burned quickly and can lead to an energy crash.

Processed Foods

These foods, whether they're white flour, processed meats or other processed foods, have been changed through the production process to be more cheaply made. Most times, this results in the most healthy aspects of the food being removed, such as the whole grains in many grain foods when they are processed. These foods feature more empty calories, and refrigerated foods tend to have more sodium and preservatives used to make the food last longer, making it an unhealthy option.

Fried Food

Since fried food is loaded with oil, the body takes a long time to digest the fats present in it. You may feel drowsy and may not be able to concentrate on the activity, because fried food makes the stomach feel very heavy. Hence, the consumption of fried food should be avoided before the performance of sports.

Sugary Foods

Sugary foods, such as cakes, pastries, pudding, ice creams, sweets, biscuits etc, should be avoided before the performance of the sports activity because they can cause your blood sugar level to drop, which may, in turn, lead to fatigue. Foods rich in sugar also cause flatulence, lead to stomach bloating, puffiness and finally, the development of gas or indigestion.