Warm-up for Soccer Training and GamesTo improve your soccer coaching skills, youve got to make sure your players give their bodies the chance to perform at their best. That means sensible warm-ups and cool-down, before and after a match or a soccer training session of any kind.

Soccer is a demanding physical game. So providing encouragement and instruction and making sure your players do adequate physical preparation is one of the most important responsibilities in soccer coaching.

The warm up is a process to increase awareness, improve co-ordination, improve elasticity and contractibility of muscles, and increase the efficiency of the respiratory and cardiovascular systems.

Soccer training and blood flow to muscles

In a body at rest, the blood flow to the muscles is comparatively low, and the majority of the small blood vessels (capillaries) supplying them are closed. When soccer training or playing begins, the blood flow in the exercising muscles increases markedly, as the capillaries open.

At rest, 15-20% of the blood flow supplies muscles, while after 10-12 minutes of all-round exercise, the percentage of blood flow supplying the muscles rises to 70-75%. A muscle can only achieve maximum performance when all its blood vessels are functional.Physical work increases the energy output and temperature of the muscle, this in turn leads to improved co-ordination with less likelihood of injury.

A warm-up therefore prepares the body by:

raising muscle temperature towards an optimum level for performance

enabling metabolic processes in cells to proceed at higher rates

and allowing nerve messages to travel faster

Why warm-up is important in soccer coaching

Reasons for conducting a thorough warm-up prior to soccer training and games include the following:

To increase blood flow to muscular tissue

To increase muscle temperature

To reduce muscle tightness

To elevate body temperature

To stimulate reflex activity related to balance and co-ordination

To achieve full joint mobility in the specific joints involved in the activity

To achieve full soft tissue extensibility muscles, tendons, ligaments

To enhance the functioning of the neuromuscular system

To prepare the cardiovascular and respiratory systems

To prepare the player psychologically for the coming activity

To familiarize themselves with the environmental conditions

Warm-ups should be intense enough to increase the body temperature, the effects of which will ultimately wear off depending upon its intensity and specificity. The procedure should begin with movements of the large muscle groups, as these are the main areas to which blood is redistributed. These include the following areas:

Back lower leg: gastrocnemius and soleus

Front lower leg: peroneals (shin)

Front thigh: quadriceps

Back thigh: hamstrings

Inner thigh: adductors

Back: erector spinae

Trunk: abdominal muscles

Shoulders and chest: deltoids and pectorials

Specialized soccer exercises

After the general warm-up players can begin more specialized exercises including mobilization of the joints and dynamic movements of muscles, particularly of the lower extremity. The final stage of a warm-up concentrates on technique, and/or practicing a specific movement.

Whether warm-ups are performed with or without a ball depends entirely upon the philosophy adopted by the coach. This part of the soccer training session does provide an opportunity to work on specific technical skills in conjunction with mobility work and may also provide a greater mental and neurological stimulus for the players. In soccer coaching generally a lack or improper use of a warm-up and a cool-down is a risk factor for lower extremity overuse muscular injuries, especially during running.

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Disneyland Annual Pass: How Does it Work?

Buying a 12 month passport to Disneyland gives you unlimited access to either Disneyland Anaheim or Walt Disney world Orlando for an entire year. If you think that you are likely to be visiting one of the two parks many times over a one year period then securing a yearly passport makes sense because it can mean significant cost savings. The more often you go the better value you are getting for the initial cost of your ticket. There are two ways that you can buy your year long pass, either in person or online. If you are planning on using your pass immediately then either option is fine but if you are wanting to use it some time in the future then buying it online is best. This is because a yearly passport purchased on the web does not have an expiry date and the clock doesn't start ticking until you first use it at your chosen theme park.

You can get a yearly passport to Walt Disney world in Orlando or Disneyland in Annaheim. There are basically two types of tickets: deluxe and premium. If your yearly ticket turns out to be well worth the investment then you can resubscribe for the following year at a slight reduction.

What is so attractive about a Disneyland yearly ticket?
. you get unlimited admission to the main theme parks within one Disney establishment for 12 months. For Walt Disney world, Orlando this means access to Magic Kingdom Park, Epcot, the Disney-MGM Studios and Disney's Animal Kingdom Theme Park. At Disneyland, Anaheim you get access to the main area and Disney's California Adventure (DCA) as well.
. free parking;
. while at the park if you spend a minimum of $10 at a Disney dining outlet or hotel you'll get at least 10% off the price.
saving on your lodging if you stay at a Disney Resort Hotel and quote your yearly passport number when you make your reservation
travel from one park to another within Disneyland or Walt Disney world in the same day without incurring any extra costs. So in California you could go to Disneyland in the morning, the California Adventure in the afternoon and then back to Disneyland's main grounds in the evening.
jump on to Disney's transport system to get around the grounds or from one section to another
. if a t-shirt or stuffed toy takes your fancy you can save ten percent on the cost of all Disney items for sale.

What it doesn't include:
. entry to separately priced events or activities

The main difference between the annual and premium passport, apart from the price, is that the extra you pay gets you a higher discount on food and accommodation and you get unlimited admission to more places.

If you are a Florida or Southern California resident then Disney has special yearly passports for you. However, while these passes are significantly cheaper than the standard deluxe or premium passports, you are restricted to the number of days you can use them to those days specifically nominated by Disney and parking is not included in the fee.

So who buys a Disneyland Annual Pass?
The yearly passport appeals to Disney fanatics who just can't get enough of all things Disney but also to those who want to take their time to enjoy their Disney experience. A year long passport means you can go day or night, you aren't as worried about seeing and doing as much as you can on each visit because you know you can come back anytime in the next 12 months. Overall it is a more relaxed way to take it all in.

If you're planning a Disney holiday then you'll be sure to want to find out the insider information that the official sites tend to gloss over. For articles, up-to-date news and resources on Disney holidays go to Disney Annual Pass

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