<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>soccer – Guitar Kitchen</title> <atom:link href="https://www.guitarkitchen.com/tag/soccer/feed/" rel="self" type="application/rss+xml" /> <link>https://www.guitarkitchen.com</link> <description>Music, Life and Ideas</description> <lastBuildDate>Wed, 24 Jan 2024 03:35:40 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.2</generator> <site xmlns="com-wordpress:feed-additions:1">109302794</site> <item> <title>Football/Soccer Fitness for Older Athletes</title> <link>https://www.guitarkitchen.com/ideas-for-football-soccer-fitness-for-older-athletes/</link> <dc:creator><![CDATA[bluegreenguitar]]></dc:creator> <pubDate>Tue, 20 Dec 2022 18:07:38 +0000</pubDate> <category><![CDATA[Exercising]]></category> <category><![CDATA[Health]]></category> <category><![CDATA[Self improvement]]></category> <category><![CDATA[fitness]]></category> <category><![CDATA[football]]></category> <category><![CDATA[soccer]]></category> <category><![CDATA[wellness]]></category> <guid isPermaLink="false">https://www.guitarkitchen.com/?p=6449</guid> <description><![CDATA[The post encourages soccer enthusiasts of all ages to enhance their fitness by starting from the feet up, focusing on building a strong base for better play into their 40s and 50s. It cites top players who excel in their mid-30s as inspiration and emphasizes the importance of proper training, conditioning, and recovery, quoting resources like "Built from Broken." Key recommendations include prehab exercises for common injuries, stability movements, mobility work, yoga, and ensuring good sleep and nutrition. Always seek medical advice before starting new exercises.]]></description> <content:encoded><![CDATA[ <p>Please check out some great ways (at any age really) to <strong>improve/maintain/cultivate your overall fitness</strong>, and therefore your fitness for soccer/football. </p> <p>These are some ideas I’ve been using for a long time, as well as some newer ideas I have more recently discovered.</p> <p>(I’ll be updating this over time. But hope you enjoy!)</p> <figure class="wp-block-pullquote"><blockquote><p>The basic idea/concept – start from your feet up. Build (and/or rebuild) your base. Then go from there.</p></blockquote></figure> <h2 class="wp-block-heading">Inspiration</h2> <p>Look at all the top players that are in the their mid 30s. </p> <p>I think this is unprecedented. My conclusion – that many more players are going to be performing at a high level for another 5 more years than they used to. </p> <p>And therefore more amateur players will extend their playing years as well. </p> <p><strong>And since most amateur players don’t every realize their peak, they can still play for fun way past their mid-30s, probably into their 40s and 50s, with proper application of recovery, training, conditioning, etc. </strong> </p> <p>Some guys already play into their 60s, though I think they are much more of a rare breed (but best wishes to them!)</p> <p>It wouldn’t be the first time: look at <strong>Pele</strong>, <strong>Maldini</strong>, <strong>Roger Milla</strong>. </p> <p>It’s been done before. But now the collective society is realizing that it’s possible to play top level soccer another 5 years with proper prehab/corrective exercises, etc. Consider:</p> <ul class="wp-block-list"> <li><strong>Messi</strong></li> <li><strong>Cristiano Ronaldo</strong></li> <li><strong>Pepe</strong> (from Portugal)</li> <li><strong>Modric</strong></li> <li><strong>Benzema</strong></li> </ul> <p>Some of the best players right now are in the their mid-30s. Obviously, they won’t always be the best, but the take-away:</p> <figure class="wp-block-pullquote"><blockquote><p>Amateur soccer-lovers – it’s possible to play well into your 40s and 50s with proper training, conditioning, recovery and knowledge!</p><cite>If Messi is the best player at 35, most people (with proper preparation) in their 40s and beyond can enjoy a good game of pickup! (imho)</cite></blockquote></figure> <h2 class="wp-block-heading">Disclaimer</h2> <p><em>Always remember to consult with the proper medical professionals before starting a new exercise program!</em></p> <h2 class="wp-block-heading">Great Resources</h2> <h3 class="wp-block-heading">Built from Broken</h3> <p>What a great book! This book has probably answered most of my training/prehab/corrective exercise questions! </p> <p>I highly recommend this to an athlete who need</p> <ul class="wp-block-list"> <li><a rel="noreferrer noopener" href="https://saltwrap.com/pages/built-from-broken/" target="_blank">Author’s website – Built from Broken</a></li> </ul> <iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=guitkitc-20&language=en_US&marketplace=amazon&region=US&placement=1735728500&asins=1735728500&linkId=26c91a51ecc73ec265e741c7ad45168a&show_border=true&link_opens_in_new_window=true" frameborder="0"></iframe> <p><em>The link to Amazon is an affiliate link, so GuitarKitchen would earn a commision.</em></p> <p><strong>One of my top favourite recommended books!</strong></p> <p>You can sign up and get the downloadable workout plans, too:</p> <blockquote class="wp-block-quote is-layout-flow wp-block-quote-is-layout-flow"> <p>In the original draft of the book, I included a complete set of instructions on how to modulate intensity during each workout. Ultimately, I decided this was an unnecessary level of detail and removed the section. However, managing intensity will be a crucial factor for both making strength progress and staying healthy.</p> <p>Generally, complete novices (no training experience) will benefit from a little nudging until they get used to the discomfort that comes with high-intensity exercise.</p> <p>But both intermediate and advanced trainees benefit from the opposite approach.</p> <p>That is, being coached to NOT burn themselves out on every set and every exercise.</p> <cite>Scott </cite></blockquote> <blockquote class="wp-block-quote is-layout-flow wp-block-quote-is-layout-flow"> <p>Get <strong>Built from Broken</strong> from:</p> <p><a rel="noreferrer noopener" href="https://www.barnesandnoble.com/w/built-from-broken-scott-h-hogan/1139425825" target="_blank">Barnes & Noble</a></p> <p><a rel="noreferrer noopener" href="https://www.walmart.com/ip/Built-from-Broken-A-Science-Based-Guide-to-Healing-Painful-Joints-Preventing-Injuries-and-Rebuilding-Your-Body-Paperback-9781735728506/878379661" target="_blank">Walmart</a></p> <p>Available worldwide:</p> <p>Get a paperback book (English version) of <strong>Built from Broken</strong> shipped worldwide by purchasing from <a rel="noreferrer noopener" href="https://www.bookdepository.com/Built-from-Broken-Scott-H-Hogan/9781735728506" target="_blank">Book Depository</a>.</p> </blockquote> <h3 class="wp-block-heading">Yoga</h3> <p>Yoga, especially hot yoga is a great way to improve stability, mobility and over all well-being. While theirs tons of ways to achieve this things, yoga is probably the easiest for the most people (other than <strong>pilates</strong>). </p> <p>Yoga has been designed to help the most people maintain and cultivate general stability, mobility, flexibility and strength. Most other programs just use a slightly different version of the same exercises.</p> <h3 class="wp-block-heading">KneesOverToes guy</h3> <p>What an inspiring guy – he got me back into doing the walking backwards and the tib bar – I used to do that stuff back in the day without realizing how great it was. But I forgot. </p> <p>And he also added the knees over toes split squat, something that for many decades had been coached as a bad thing. </p> <p>Done correctly with proper progression, the ATG split-squat can improve range of motion and a lot of other good stuff!</p> <ul class="wp-block-list"> <li><a rel="noreferrer noopener" href="https://kneesovertoesguy.medium.com/" target="_blank">Knees Over Toes/Athletic Truth Group Blog</a></li> <li><a rel="noreferrer noopener" href="https://app.atgonlinecoaching.com/" target="_blank">Online Coaching from Knees over Toes</a></li> <li><a rel="noreferrer noopener" href="https://jumpstronger.com/knees-over-toes-exercises/" target="_blank">https://jumpstronger.com/knees-over-toes-exercises/</a></li> <li><a rel="noreferrer noopener" href="https://healthclubfinder.org/knees-over-toes/" target="_blank">6 Knees over Toes Exercises</a></li> </ul> <figure class="wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"><a href="https://www.guitarkitchen.com/ideas-for-football-soccer-fitness-for-older-athletes/"><img decoding="async" src="https://www.guitarkitchen.com/thoughts/wp-content/plugins/wp-youtube-lyte/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F4nhuBzBjWzQ%2Fhqdefault.jpg" alt="YouTube Video"></a><br /><br /><figcaption></figcaption></figure> <figure class="wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"><a href="https://www.guitarkitchen.com/ideas-for-football-soccer-fitness-for-older-athletes/"><img decoding="async" src="https://www.guitarkitchen.com/thoughts/wp-content/plugins/wp-youtube-lyte/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FjIngqODw8x4%2Fhqdefault.jpg" alt="YouTube Video"></a><br /><br /><figcaption></figcaption></figure> <figure class="wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"><a href="https://www.guitarkitchen.com/ideas-for-football-soccer-fitness-for-older-athletes/"><img decoding="async" src="https://www.guitarkitchen.com/thoughts/wp-content/plugins/wp-youtube-lyte/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1a6nfG69c9g%2Fhqdefault.jpg" alt="YouTube Video"></a><br /><br /><figcaption></figcaption></figure> <h2 class="wp-block-heading">Build and rebuild from the ground up!</h2> <p>Basically what Ben from Knees over Toes talks about. </p> <p>He doesn’t talk about feet too much, but that would the true base.</p> <h3 class="wp-block-heading">Focus on your major areas/joints from the floor up!</h3> <ol class="wp-block-list"> <li>Feet/Ankles (Ankle Joint)</li> <li>Ankles/Calves/Shins (Ankle Joint)</li> <li>Knees/Legs (Knee Joint)</li> <li>Hips/Lower Back (Hip Joint)</li> <li>Core/Back/Hips (Spine)</li> <li>Shoulders/Chest/Upper Back (Shoulder Joint)</li> <li>Neck/Shoulders (Neck/Head Joint)</li> <li>Face/Neck (Jaw joint, etc)</li> </ol> <h3 class="wp-block-heading">Prehab/Rehab/Injury Recovery Priorities</h3> <ul class="wp-block-list"> <li>Stability (Static wall sit, bridge, plank, etc)</li> <li>Movement Mechanics (fix/improve/maintain) movement mechanics</li> <li>Mobility</li> <li>Strength</li> <li>Endurance</li> </ul> <p>From <strong><em>Built from Broken</em></strong>.</p> <h3 class="wp-block-heading">Fix/Prehab the Big 3</h3> <p>These, according to <em>Built from Broken,</em> are the major common challenge areas for athletes. </p> <p>Therefore, it makes sense to try to mitigate issues in advance whenever possible!</p> <ul class="wp-block-list"> <li>Knee issues</li> <li>Back issues</li> <li>Shoulder issues</li> </ul> <p>For soccer players – also, ankle issues.</p> <p>From <strong><em>Built from Broken</em></strong>.</p> <h3 class="wp-block-heading">Feet</h3> <h3 class="wp-block-heading">Foot Rubz</h3> <iframe sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=guitkitc-20&language=en_US&marketplace=amazon&region=US&placement=B00BXAM6S0&asins=B00BXAM6S0&linkId=fd23cb884b9370cafc9bb2d4865dc108&show_border=true&link_opens_in_new_window=true"></iframe> <p>Please read <a href="https://www.bigbluewaves.net/foot-rubz-review/" target="_blank" rel="noreferrer noopener">my review on BigBlueWaves.net</a>.</p> <h3 class="wp-block-heading">Strengthen your arches</h3> <h4 class="wp-block-heading">Short Foot exercises (to raise arches)</h4> <figure class="wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"><a href="https://www.guitarkitchen.com/ideas-for-football-soccer-fitness-for-older-athletes/"><img decoding="async" src="https://www.guitarkitchen.com/thoughts/wp-content/plugins/wp-youtube-lyte/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9puHjMvnjdM%2Fhqdefault.jpg" alt="YouTube Video"></a><br /><br /><figcaption></figcaption></figure> <p>Mobility Exercises</p> <p>Balance exercises</p> <h3 class="wp-block-heading">Strengthen your Calves and Shins</h3> <p>Get a Tibialis Bar to Strengthen your Shins</p> <p>Use a resistance band for ankle curls and balance work</p> <h3 class="wp-block-heading">Knees and Upper Legs</h3> <p>Get a Massage Gun</p> <p>Foam Roll your Quads</p> <p>Check out Knees over Toes Guys</p> <p>Do Yoga and other mobility work</p> <p>Do Hot Yoga</p> <p>Get enough sleep</p> <p>Hydrate</p> <p>Glutes and Lower Back</p> <h3 class="wp-block-heading">Posterior Chain</h3> <h3 class="wp-block-heading">Shoulders, Neck</h3> <h2 class="wp-block-heading">Recovery is Key!</h2> <p>Daily Stability and Mobility</p> <p>Yoga</p> <p>Foam Rolling</p> <p>Massage Gun</p> <p>Massage Therapy</p> <p>Good Sleep</p> <p>Hydration</p> <p>Proper diet and nutrition</p> <h2 class="wp-block-heading">Questions, Comments, Suggestions?</h2> <p>Please let me know any ideas you have! I am still learning myself!</p> <p>Best wishes everyone!</p> ]]></content:encoded> <post-id xmlns="com-wordpress:feed-additions:1">6449</post-id> </item> <item> <title>We love you, Asamoah Gyan!</title> <link>https://www.guitarkitchen.com/we-love-you-asamoah-gyan/</link> <dc:creator><![CDATA[bluegreenguitar]]></dc:creator> <pubDate>Sat, 03 Jul 2010 04:24:57 +0000</pubDate> <category><![CDATA[Good vibes]]></category> <category><![CDATA[love]]></category> <category><![CDATA[soccer]]></category> <category><![CDATA[world cup]]></category> <guid isPermaLink="false">http://www.guitarkitchen.com/thoughts/?p=408</guid> <description><![CDATA[World Cup 2010. Besides Messi, no one has more profoundly affected the world at large than Asamoah Gyan. By missing a penalty kick in the last minute of the last overtime, he lost the opportunity to usher the first African team into the semifinals of any World Cup. But he played fairly, and with heart, […]]]></description> <content:encoded><![CDATA[<p><a href="http://www.guitarkitchen.com/thoughts/wp-content/uploads/2010/07/ghana.jpg"><img decoding="async" class="alignnone size-full wp-image-410" title="ghana" src="http://www.guitarkitchen.com/thoughts/wp-content/uploads/2010/07/ghana.jpg" alt="" width="380" height="410" srcset="https://www.guitarkitchen.com/thoughts/thoughts/wp-content/uploads/2010/07/ghana.jpg 380w, https://www.guitarkitchen.com/thoughts/thoughts/wp-content/uploads/2010/07/ghana-278x300.jpg 278w" sizes="(max-width: 380px) 100vw, 380px" /></a></p> <p>World Cup 2010. Besides Messi, no one has more profoundly affected the world at large than Asamoah Gyan. By missing a penalty kick in the last minute of the last overtime, he lost the opportunity to usher the first African team into the semifinals of any World Cup. But he played fairly, and with heart, much more than can be said about many famous, wealthy European and South American players. To me, his reaction to this defeat embodies the love and beauty of game more than anything I have witnessed in many years. It represents the truthfulness and passion of not only African soccer but of soccer played around the world.</p> <p><a href="http://www.guitarkitchen.com/thoughts/wp-content/uploads/2010/07/mandela.jpg"><img decoding="async" class="alignnone size-full wp-image-431" title="mandela" src="http://www.guitarkitchen.com/thoughts/wp-content/uploads/2010/07/mandela.jpg" alt="" width="600" height="400" srcset="https://www.guitarkitchen.com/thoughts/thoughts/wp-content/uploads/2010/07/mandela.jpg 600w, https://www.guitarkitchen.com/thoughts/thoughts/wp-content/uploads/2010/07/mandela-300x200.jpg 300w" sizes="(max-width: 600px) 100vw, 600px" /></a></p> <p>In a way, watching the world cup signifies ones’ loss. Only 22 players in the whole world can win. Billions will not play in the final. Ghana was so close you could taste it in the air 1000s of miles away and hear it in silence of the collectively held breaths of a continent. But Ghana and Asamoah, you were so close that for me, it was good enough. And while you may not win the World Cup, you certainly hold a place of high regard in the hearts and minds of millions.</p> ]]></content:encoded> <post-id xmlns="com-wordpress:feed-additions:1">408</post-id> </item> </channel> </rss>