Ice Hockey demands countless skills to be successful, and one of the most crucial abilities to have as a great hockey player is power. Every sport demands its specific strengths, but hockey is a different animal.
Hockey
is difficult to train for as a sport that is played at extremely high
speeds and has as many physical demands as football, but Tony Greco
knows how to develop hockey players' strength like no other.
Off-ice
training can be challenging to determine what exercises and coaches to
listen to, but Tony is a trainer with outstanding expertise. These
circuits are not only beneficial for on-ice abilities but teach players
the pace and difficulty they should be training with for many
off-seasons to come.
As Canada’s leading fitness
specialist, Tony has worked with some of the biggest names in the NHL
including; Claude Giroux, Brandt Clarkea and Jack Quinn. He is a top
graduate of the Sports Performance Institute, and certification from his
academy surpassed the National Fitness Leaders Advisory Council
policies in all of personal, strength and aerobics training.
Not
only does Tony offer outstanding opportunities for players to succeed
on the ice but also provides knowledge as to how players should be
eating, resting, and treating their mindset. Tony truly supplies players
with the capability to become the top one percent of hockey
players.
This 12-week program is for any position from
goaltender, defenseman, or offensive player. Tony’s course is for those
who refuse to cut any corners and are determined to become not just
great, but exceptional hockey players. Pro Hockey Academy introduces you
to the limits beyond the ones you already have and guides you on how to
stay at that level for the rest of your career.
Tony’s main principles of the Pro Hockey Academy 12-week Program include:
Tony
has varied training focus points varying from week to week throughout
his 12-week program, but what he centers the majority of his training
around is speed.
While there are various exercises and
methods Tony does to exploit speed in hockey for his students, this
circuit provides students with a great workout that focuses on
explosiveness. Being able to escape your defender can be difficult if
you don’t have the power, and this circuit provides you the tools to
escape anyone.
Tony’s workouts are all quick-paced with
multiple exercises in each round, and this circuit is no different.
Despite all of these circuits being challenging, find the beauty in the
pain and the capability to push as hard as you can.
This circuit is 5 rounds, 5 reps for each exercise, including; back split lunges
weighted
squat jumps, plate overhead lunges, lateral squat to knee drive, and
stiff-legged eccentric deadlift. Take a look for yourself.
Mobility
Strength is certainly an important aspect of hockey, but flexibility and mobility are also incredibly essential.
To
perform at the highest degree your body has to be warmed up, and Tony
teaches his students how to appropriately do so. We often try to jump
into training very quickly, but Tony acquaints his students with how to
warm up properly and apply it to not only off-ice training but could
also surely be applied on the ice before games.
Tony may
have a large focus on strength in his course, but he prides himself on
teaching his students the importance of being loose and flexible. So
every player is fully able to train safely and also perform to the best
of their ability.
Here are some of Tony’s favorite warm-up routines and stretches.
Strength Training
Strength is the main focus for anyone getting into off-ice training, and this module will do you justice.
Gaining
strength is not easy, and this module equips participants with the
power every player wants in the game of hockey. And while gaining
strength is something every athlete desires, this circuit is not for the
faint-hearted. These workouts make you earn it, no doubt about it.
These
exercises are quick and challenging, but undoubtedly routines you can
imagine aiding you to become a great hockey player. Tony encourages you
to push beyond your limits, and this will indeed introduce you to your
limits.
This circuit is five reps for each exercise, and
four rounds with the following exercises; hang clean to press,
alternating splitter hang cleans, split lunges to press and finishing
off with splitters to skaters. May sound like some peculiar training,
but make sense once you watch the video below.
Newborn
babies have the wonderful ability to fall asleep anywhere, untroubled
by worry or fear. Our heavenly Father intends for believers to have the
same sense of security—He wants us certain of our relationship with Him
through Jesus and confident of its permanence.
But
have you ever noticed how that sense of peacefulness changes by the time
babies are toddlers? They often cry over small disturbances and are
unwilling to leave a parent’s side. Their situation has not changed.
They have the same safety and protection they enjoyed as infants, but
they’ve lost their feeling of assurance.
Doesn’t this
also describe us on occasion—when we don’t believe the promises of our
heavenly Father? From the moment of salvation, we enjoy a permanent
relationship with God, one that we will retain forever. But at times, we
struggle to fully understand and embrace that gift.
Certainty
about salvation doesn’t come from applying human logic. It is a matter
of faith. Do we believe what God says or not? Whenever you feel yourself
wavering, pray the words of 1 John 5:13:
“These things I have written to you who believe in the name of the Son
of God, so that you may know that you have eternal life.”
Kicking a soccer ball is a generalized term that is an extensive topic. Unlike kicking in other sports such as football or rugby, where a 'punt' accounts for most of the kicks, in soccer, there are hundreds of different kicks depending on the situation.
Despite
this fact, kicking a soccer ball is a factor of soccer that is not
taught as in-depth as it should be. In this article, we will cover how
to perform a perfect soccer kick in all situations on the field. This
includes:
➢ First touch
➢ Short and long passing
➢ Putting curl and spin on the ball
➢ Power shooting
➢ Chipping the ball
➢ Knuckle Ball
Without a strong foundation
in kicking a soccer ball, the rest of the skills that you will learn
later in your career will be more challenging to pick up. Luckily, you
have come to the right place. After reading this article, you will have
all the pieces to kick a soccer ball like the pros correctly.
1. First Touch
Undoubtedly
the most overlooked skill in the game of soccer. Without a great first
touch, it does not matter how good your second touch is. You would not
be able to play as quickly or with as high quality if you had a good
first touch.
What does a good first touch look like?
A good first touch ultimately must set you up for success in whatever your pre-planned play is. This means it must be:
➢ Out from under your feet to allow you to move and play at pace
Now the tricky part… How do you kick the ball in this situation to set you up to play how you want?
The
key is to be as delicate as possible. Imagine you are playing soccer on
the second story of an apartment, and you don't want to wake the person
below you. You can use the outside, inside, laces, or sole of your foot
depending on the way the ball is coming to you, but the idea of a good
first touch is to take the pace off the ball and direct it 1-2 feet in
front of your intentional stride.
How to Improve your First Touch?
Most
of your soccer heroes learned the beautiful game on the street with
little to no equipment. Improving your first touch can be done as simply
as kicking it against a wall. Each time the ball comes back to you, you
can touch it in a different direction to work both feet. As you
improve, you can start to add more power to challenge your touch. From
the image below, you can see the simplicity of the day and how
repetition is essential.
If you
have more players to work with, you can begin to pass the ball to each
other to make the drills more three-dimensional. For example, here is
Coach Michler explaining a drill that works on the technical aspects of a
first touch and pass.
2. Short and Long Passing
Short
passing is the most common kick in the game of soccer. It allows teams
to move the ball to a more favorable area of the field. Long passing is
less frequent as it serves a more specific purpose, such as relieving
pressure or counterattacking.
These forms of passing require the same focus and foundation of kicking. However, they do differ in some forms.
1st Difference
When
kicking the soccer ball for a short pass, you want to get over the
ball. This means my body is tilted over the ball, and I am kicking
towards the top of the ball. We want to do this, so the ball stays firm
to the ground to make it easier for our teammate to control it. An ideal
zone to kick the ball would be here.
For a long
pass, you will most likely want to put height on the pass to place the
ball over the head of defenders and reach your target. This means you
need to aim more to the bottom of the ball. You will also need to kick
the ball with much more force to allow the ball to travel further.
2nd Difference
The
second difference between these two types of passes is where you
connect with the ball on your cleat. To allow your body to get over the
ball, with short passing, you will connect with the side of the inside
of your foot.
Since you are trying to get more power and
height with a long pass, you should allow your chest to be more open.
The connection on the ball should also be with the joint that connects
your big toe to your foot. This will allow you to follow through with a
motion that propels the ball upwards at about 30 degrees.
Similarities
As
with any contact with the ball, you want to plant your standing foot
just to the side of the ball to allow for stability and accuracy when
you pass. If you are right-footed, this will be left and the opposite if
you are left-footed.
To ensure that your pass is accurate
and smooth, you need to make sure that you follow through with your
kick. Many people kick and stop the movement rather than following
through. This harms your kick in many ways and can cause injury.
A
significant factor that many players forget is the importance of the
upper body in kicking the soccer ball. As you can see with this player
in the image below, his opposite arm is stretched wide while kicking the
ball. This allows your body to rotate into the kick, more balance, and
power when connecting with the ball.
Locking
your ankle is probably the number one term you have heard when people
talk about kicking a soccer ball. This is for a good reason. When your
foot is loose and wild, there is a lower chance that the ball will go
where you want it. Take control of your foot by locking your ankle to
make your foot stiff like a golf club.
3. How to Curl and Spin a Soccer Ball?
Although
this may sound a bit technical, it is much simpler when you know the
basics. The concept of curling a ball is due to the air pressure hitting
the ball as it moves at different forces. You need to hit the ball with
spin and power to create this motion. This
superb skill will allow you to avoid obstacles and impress your friends.
Inside of the Foot Curl
To
create the whip of the curl, you need to stand between 90 and 45
degrees toward the ball. This will allow you to strike the ball across
your body to create the curl. You also want your body to be tilted
slightly to shift your weight to the side you want to curl the ball.
We
want to strike the ball with the big toe joint like the long pass.
However, the motion will be different, as depicted in this image.
For a
right-footed player (opposite for left.) You want to be connecting with
the ball in this area and whipping the ball back towards you to create
the spin on the ball.
To see some of the best players in
the world complete this skill, be sure to check out Lionel Messi, David
Beckham, or Ronaldinho.
Outside of the Foot Spin/ Curl
This
skill in soccer kicking is mainly called spinning the ball because you
cannot produce the whip and curl that you would in an inside foot kick.
Since we are kicking with the outside of the foot, we cannot wrap our
body and leg around the ball to create this curling motion.
The
spin comes from the ankle joint and the foot in this kicking technique.
As you connect with the ball, you want to flick your foot (right-footed
players) to the right to allow the ball to spin and slightly curl that
way.
The
outside of the foot can be performed when your weight is balanced on
your left foot, and you need to spin the ball around an obstacle.
4. How to Kick a Soccer Ball with Power?
A power shot is often called 'shooting
with your laces.' The reason for this is to perform a shot with power;
you need to connect with the ball on the laces of your cleats. This is
because you can get the full force of the momentum generated by your run
and backswing through the ball when you kick. Unlike the curling shot,
you want everything to be linear to generate as much power. This
includes your run-up and body position, which you want to be straight
and lean over the ball.
As with all soccer kicks, you want
to follow through with your opposite arm stretched outwards for maximum
balance. When connecting with the ball, you want to connect directly in
the center of the ball to ensure no power is lost by missing parts of
the ball. Whether you wish to produce height on the ball or keep it
flat, you can adjust your contact on the ball slightly above or below
the center.
Funnily enough, the best way to learn how to
kick the soccer ball with power is by trying not to kick it with power.
Here is a clip that explains this concept.
5. How to Chip a Soccer Ball?
Chipping
the ball is one of, if not the most challenging skill on this list, but
indeed a spectacular skill to have in your arsenal. A chip is best used
to avoid an obstacle in tight spaces. Whether you need to chip it over a
defender's foot in a dribble, chip the ball over a defender's head to
play a pass, or chip the goalkeeper to score a goal. These examples are based around the same motion but require different levels of force to cover the height.
The
motion which we are talking about is scooping the ball from underneath.
To execute this type of soccer kick, we want to place our foot under
the ball, quickly lift our toes to the sky, and raise our legs. This
will get the ball off the ground at the desired height.
6. How to Knuckle a Soccer Ball?
How
to knuckle a soccer ball is one of life's biggest questions. Taking a
shot like Ronaldo or Bale is a thing of beauty. As a bonus, we would
like to share this clip on how to shoot a knuckleball.
Final Thoughts on How to Kick a Soccer Ball
When
learning how to kick a soccer ball, the most crucial element is
focusing on the basics mentioned in this article. Do not rush the
process, as, without a strong foundation, there will always be mistakes
when attempting more expert skills.
In
today’s passage, Moses needed to know three things. To truly offer
ourselves to the Lord with complete commitment, we also need the answers
to these key questions:
1. Who is God? In
Exodus 3, God used a burning bush to get Moses’ attention and then
introduced Himself as the God of his forefathers (vv. 2, 6). God
reiterated His identity four times in this short passage. He knew that
Moses couldn’t take even the first step of faith until he knew the One
with whom he was speaking. Likewise, we cannot wholly give ourselves
over to God until we first come to know Him in Jesus Christ.
2. Who am I? Once Moses knew who God was, his next question established a sharp contrast: OK, I know who You are, but who am I? (v. 11). Isn’t it wonderful that the Lord answered Moses’ question with a promise? In verse 12, He essentially replied, I will tell you who you are—you are the one whom I am with.
3. Why am I here? My friend, there is only one reason why we are alive today: Passages like Matthew 5:16, Romans 15:5-6, 1 Corinthians 6:19-20, and 1 Peter 2:12
make it perfectly clear that our job is to bring glory and honor to God
by the way we live, the way we speak, and the way we love.
Knowing these truths will renew and reenergize your commitment to the Lord. Have you settled them in your heart and mind?
No
one likes to be in need. But from the Lord’s perspective, that
situation can be spiritually beneficial. When the bottom drops out of
our imaginary security bubble, we discover the reality that all
provision comes from Him. The Lord uses various instruments to meet
needs, but He alone is the source of everything.
Elijah had
learned to live by faith in the unusual ways of the Lord: he’d been fed
by ravens. Now God sent him to Zarephath, to a starving widow with no
ability to feed him. Every financial need is an opportunity to learn to
walk by faith in the Lord, trusting Him to be our source. Prosperity can
lead to a sense of independence that blinds us to how inadequate we
actually are to provide for ourselves. But in reality, we’re totally
dependent upon the Father whether we know it or not.
Believing
that God would provide for him, Elijah was able to witness miraculous
divine intervention. We may not see the Lord perform a supernatural work
in our finances. However, His Word tells us, “My God will supply all
your needs according to His riches in glory in Christ Jesus” (Philippians 4:19).
Are
you focusing on the instrument or the source of your provision? The
means God uses may change, but His faithfulness endures forever. The
Lord is inviting you to trust Him and live in both the adventure and
security of a life of faith.
As the game constantly evolves, plays and concepts come and go, and that’s been true of stand alone quick game.
In
my first year as a head coach, we had plenty of issues to deal with and
one of those was a very undersized offensive line. In the run game we
made use of plenty of gap schemes to give our guys angles, but the passing game required us to use play action, which we did, and most importantly, get the ball out quick!
At that time I studied Andrew Coverdale’s books inside and out and went and watched him for six sessions at a Glazier Clinic to learn all he was teaching. It paid off as we led our conference in passing primarily off of quick game.
Quick game is something that Arizona State Tight Ends Coach Jason Mohns
believes in. In an era of RPO, the quick game on its own disappeared
temporarily, but Coach Mohns mad his case for putting it back in your
offense in his talk at Lauren’s First and Goal.
The Need for Quick Passing Game
Coach Mohns noted that in recent years, they’ve observed a decline in completion percentages, which he attributed to the fact that they weren't calling a lot of quick game anymore. Defenses
started to get better at defending RPOs, taking away gift routes and
easy completions. This has forced the offense into more shot plays down
the field and one-on-ones.
To counter this, he decided to
focus on creating easy throws for their quarterbacks to get into a
rhythm and bring back some built-in adjustments to man coverages.
Benefits of Quick Passing Games
#1) Get the ball in your playmaker's hands effectively and efficiently:
Quick passing games involve higher percentage throws for your
quarterbacks when you're not pushing downfield. This allows you to get
the ball to your playmakers more quickly and efficiently.
#2) Great built-in answers to pressure:
Quick passing games help you avoid having to worry about picking up six
and seven-man pressures. Instead, you can throw the ball to beat the
bullets and keep your quarterback in the game.
#3) Simple and easy progressions: Quick passing games have simple and easy progressions for your quarterbacks, making it easier for them to execute the plays.
#4) Versatility:
Quick passing games can be easily dressed up and disguised to keep your
opponents guessing. You can use window dressing to make your schemes
look different while keeping the progression the same for the
quarterback.
#5) Ideal for open down calls and first and 10 and second along calls:
When building your game plan, quick passing games can show up
consistently on your game plan, providing you with more options to
outsmart your opponents.
Incorporating Quick Passing Game into Your Strategy
To
start incorporating quick passing games into your offensive strategy,
focus on creating easy throws for your quarterbacks to get into a
rhythm. Study your offense, do some self-scouting, and make sure you have some built-in adjustments to man coverages.
Dress up your schemes with the illusion of complexity to keep your
opponents guessing, and make sure you have open down calls, first and
10, and second along calls in your game plan.
Examples from Coach Mohns
Consider Adding Quicks…
By mastering the art of quick passing, you can significantly improve your offensive production and boost your completion percentages. Quick passing games offer versatility, efficiency, and a higher probability of success for your quarterbacks.
It’s worth exploring putting quick game back into your offensive menu.
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