Soccer Anatomy

308 Pages·2011·15.99 MB·English

by  Donald T. Kirkendall

SOCCER ANATOMY
Donald T. Kirkendall, PhD
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Kirkendall, Donald T.
Soccer anatomy / Donald T. Kirkendall.
p. cm.
ISBN-13: 978-0-7360-9569-3 (soft cover) ISBN-10: 0-7360-9569-1 (soft cover) 1. Soccer--Training. 2.
Soccer--Physiological aspects. I. Title.
GV943.9.T7K57 2011
796.334--dc22
2011011402
ISBN-10: 0-7360-9569-1 (print) ISBN-13: 978-0-7360-9569-3 (print) Copyright © 2011 by Donald T.
Kirkendall, PhD
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Contents
Cover
Preface
Chapter 1 The Soccer Player In Motion
The Sport of Soccer
Ball Movement
Physical Demands on the Soccer Player
Physiological Demands on the Soccer Player
Understanding Body Chemistry and Soccer
Female Players
Nutrition and Hydration
Injury Prevention
Chapter 2 The FIFA Warm-Up
Three Parts of the FIFA Warm-Up
Jogging Straight Ahead
Jogging With Hip Out
Jogging With Hip In
Jogging Around Partner
Jogging and Jumping With Shoulder Contact
Jogging Forward and Backward
Bench
Sideways Bench
Hamstrings
Single-Leg Stance
Squat
Jumping
Running Across the Pitch
Bounding
Plant and Cut
Chapter 3 Arms
Anatomy of the Upper Extremity
Dip
Elastic Band Curl
Lat Pull-Down
Seated Triceps Extension
Standing Push-Down
Barbell Curl
Chapter 4 Shoulders and Neck
Anatomy of the Shoulder Joint
Shoulder Muscles
Neck Muscles
Seal Crawl
Arm Wrestling
Head–Ball–Head Isometrics
Partner-Assisted Neck Resistance
Floor Bridge
Pull-Up
One-Arm Dumbbell Row
Prone Dumbbell Fly
Neck Machine Flexion and Extension
Dumbbell Shoulder Press
Chapter 5 Chest
Bones, Ligaments, and Joints of the Chest
Chest Muscles
Soccer Ball Push-Up
Stability Ball Push-Up
Bench Press
Dumbbell Pullover
Cable Crossover Fly
Pec Fly
Chapter 6 Back and Hips
Anatomy of the Vertebral Column
Back Muscles
Anatomy of the Hip
Hip Muscles
Prone Partner Ball Toss
Seated Partner Ball Twist
Reach-Through Tug of War
Stability Ball Trunk Extension
Reverse Leg Extension
Partner Lumbar Extension
Inclined Lumbar Extension
Good Morning
Chapter 7 Abdomen
Abdominal Muscles
Reverse Crunch
Soccer Ball Crunch
Bicycle Crunch
Vertical Leg Crunch
Single-Leg Abdominal Press
Stability Ball Trunk Lift
V-Sit Soccer Ball Pass
Stability Ball Pike
Cable Crunch
Hanging Hip Flexion
Chapter 8 Legs: Muscle Isolation
Bones, Ligaments, and Joints of the Legs
Muscles of the Legs
Toe Raise Carrying Partner
Partner Prone Leg Curl
Lying Adduction
Fire Hydrant
Cable Kickback
Seated Leg Extension
Stability Ball Leg Curl
Chapter 9 Legs: Complete Power
Back-to-Back Squat
Partner Carry Squat
Split-Leg Squat
Low Hurdle
Step-Up
Forward Lunge
Goalies
Rebound Jump
Lying Machine Squat
Woodchopper
Chapter 10 Whole-Body Training For Soccer
Knee Tuck Jump
Repetitive Jump
Depth Jump
Speed Skater Lunge
Floor Wiper
Box Jump
Romanian Deadlift
Additional Resources
From FIFA
From the National Strength and Conditioning Association (NSCA)
From Human Kinetics
About the Author
Preface
P
ele called it “the beautiful game.” The simplicity of his comment about soccer
has resonated among fans of the game for decades. The beauty of soccer begins
with skill. Beautiful soccer means controlling an impossible ball, such as Dennis
Bergkamp’s 89th-minute goal in the 1998 FIFA World Cup or Maxi Rodriguez’s
chest-to-volley strike from the upper corner of the penalty area at the 2006 FIFA
World Cup. Soccer’s beauty is in the perfectly paced seeing-eye pass threaded
through the smallest opening in the defense, which you will see anytime Kaka
(Brazil) or Xavi (Spain) is playing. Or a solo dribbling run through the defense
such as Diego Maradona’s 1v7 run against England in the 1986 FIFA World
Cup. Or the long-range cannon shot by Paul Breitner at the 1974 FIFA World
Cup.
Then there is tactical brilliance. How about the 25-pass sequence to a goal by
Argentina against Serbia in the 2006 FIFA World Cup, or the lightning-fast
length-of-the-field counterattack for a goal by the United States against Brazil in
the 2009 FIFA Confederations Cup final? Brazil’s fourth goal against Italy in the
1970 World Cup is still considered a masterful display of teamwork, skill, and
guile.
The objective of soccer is the same as in any other team sport: Score more
than the opponent. This simple philosophy is enormously complicated. To be
successful, a team must be able to present a physical, technical, tactical, and
psychological display that is superior to the opponent’s. When these elements
work in concert, soccer is indeed a beautiful game. But when one aspect is not in
sync with the rest, a team can be masterful and still lose. The British say, “They
played well and died in beauty.”
Soccer, like baseball, has suffered under some historical inertia: “We’ve
never done that before and won. Why change?” or “I never did that stuff when I
played.” That attitude is doomed to limit the development of teams and players
as the physical and tactical demands of the game advance.
And oh how the game has advanced. For example, the first reports on running
distance during a match noted English professionals of the mid 1970s (Everton
FC) averaged about 8,500 meters (5.5 miles). Today, most distances average
between 10,000 and 14,000 meters (6 and 8.5 miles). There are reports that
females, with their smaller hearts, lower hemoglobin levels, and smaller muscle