Strength Training for Soccer
Author: Ralf Meier
One false step and a grimace of pain gives the game away. Muscle tears, tendon and joint injuries belong to soccer like studs to soccer shoes. Many of these injuries are preventable, in particular by better preparation of the leg muscles. A soccer player's muscles must be strong enough to withstand a game that includes short sprints, sudden stops and scissor movements, which push the knees and surrounding areas to the limit. Functional strength training prepares the muscles specifically for these demands. Match-fit muscles not only make you a better player, they are also the best way of protecting tendons and joints. "Strength Training for Soccer" shows exercises to train the soccer player's most important muscles presented in an easily understandable form. There are also exercises to improve flexibility and joint mobility.
Table of Contents:
Athleticism in Soccer 8Problem Areas 11
Achilles Tendons 12
The Muscles 14
Squats 17
Execution 18
In Focus... 20
Performance Improvement 22
Boost Your Game 26
The Recovery Factor 28
Active or Passive 29
In Focus... 32
Optimal Training - Fewer Injuries 34
Imbalances 37
Correcting Imbalances 39
Goal Setting 39
Starting Out is Easy 40
Training Programs 41
Variety 43
In Focus... 44
Short Program to Do at Home 46
Maximal Strength Test 49
The Short Program 50
Warming Up 51
The Exercises 52
Overview of the Short Program 64
Strength Training in the Gym 66
Muscle Training for Soccer Players 68
The Exercises 69
The Programs 94
Range of Movement 97
Beginner's Program 98
Muscle BuildingTraining 100
Maximal Strength Training 104
Recovery Training 106
In Focus... 108
Muscle Nutrition 110
Super-food for Muscles 113
Carbohydrates 114
Eating right 117
Protein - the Building Block 120
Totally Fat-free? 122
A Couple of Beers After the Game 123
In Focus... 124
Photo Credits 126
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The Activist Cancer Patient: How to Take Charge of Your Treatment
Author: Beverly Zakarian
Improve Your Odds of Surviving Cancer
Cancer survivor Beverly Zakarian knows firsthand that you can improve your odds of surviving cancer if you take an active role in your treatment. Now, you too can discover the benefits of taking charge. After all, you and your disease are unique, and so is your path to good health. Even the most caring of doctors needs your help to determine which treatment is best for you.
With this inspiring, practical book, Beverly Zakarian gives you step-by-step guidelines that will empower you to work with your doctor and within the medical system to find the most effective treatment options. Armed with the resources in this book, you'll be able to use activist techniques to:
- Talk intelligently with your physician and make informed decisions
- Research state-of-the-art treatments
- Understand how drug trials actually work
- Discover what "experimental treatment" really means
- Search out relevant medical journals and access reliable databases
- Enlist the help of medical specialists and support groups
Library Journal
Zakarian, a cancer survivor and executive director of Cancer Patients Action Alliance (CAN-ACT), a nonprofit advocacy group, writes movingly about her own experience with cancer and her difficulties in receiving appropriate therapy. Her book teaches advocacy skills, empowering patients to insist on needed care through communication, understanding, and knowledge of the medical system. Zakarian also identifies resources for state-of-the-art information and clinical trials, explaining how such trials work and delineating the risks involved with unproven drugs. Zakarian gives tips on acquiring "orphan" or foreign drugs, advises on what to do if treatment is denied by a patient's HMO, and defines and encourages the use of social and emotional support groups. An essential purchase for healthcare collections.-Janet M. Schneider, James A. Haley Veterans Hosp., Tampa, Fl.
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