Presence Lends Conviction

Creating a Better Mechanism (Body) through Stretching

1. Foundation Posture (to prepare for proper stretching)

• Place feet hip width apart.
• "Grab" the ground with the toes.
• Slightly relax and soften the knees.
• Pinch in buttocks to help place pelvic girdle in true horizon.
• Pull in abdomen.
• Place shoulders back, but don't over tighten them.

2. Active Stretches (using muscles that oppose those we want to stretch -- no pain)

• General leg: Lift leg about 45°, hold, then lower leg.
• Hamstring: Lift leg about 45°, then point toes toward knee; relax, then lower leg.
• Achilles tendon: Lift leg about 45°; point toes, then pull toes upward toward knee several times. Relax, then lower leg.
• Quadriceps: Place hands in small of back. Lift leg backward with knee bent. Using only leg muscles (no hands), pull knee back as far as possible while pointing toes toward knee. Relax, then lower leg.
• Upper body: Stretch arms wide, and as far back as comfortable. Slowly pull them forward and cross them until the elbows bend and the hands can "grab" the shoulders. Repeat, letting other arm cross on top.

3. Passive Stretches

• Inner and outer leg: Stand on one leg, lift opposite foot backward and drop hip. Hold position, then raise hip and lower foot.
• Hamstring: Keeping lower back stable, slowly stick buttocks out until toes begin to come off ground. Move forward to foundation posture by tightening hamstrings.
• Arms and upper body: Place hands low in front and lace fingers. Lift until over head, then let go and bring hands and extended arms down and out until they reach the sides of the body.

Strengthening and Tempering the Mechanism

4. Jog in Place to Warm Up (normally 2-5 minutes)

• Begin slow and easy, knees coming up slightly.
• While slightly increasing pace, bring knees higher.
• Lift knees toward chest and kick up heels.
• Slow down and stop.
  

5. Jog/Run for Pace, Rhythm, and Speed

• From goal-line, run (do this using at least 60% speed) to goal-area line (6 yard line), then jog back.
• From goal-line, run to penalty-area line (18 yard line), then jog back.
• From goal-line, run to half-way line, jog back.
• From goal-line, run to far penalty-area line, jog back.
• From goal-line, run to far goal-area line, jog back.
• From goal-line, run to opposite goal-line, then continue around the field varying speed and direction. Run backward and sideways (without crossing legs) both left and right.

6. Jog for Flexibility

• Run the course counter-clockwise at 60% speed, then turn and run clockwise.
• Run the course counter-clockwise at 80% speed, then turn and run clockwise.
• Run the course counter-clockwise at variable speed, from slow jog to sprint, then turn and run clockwise.

Using the Mechanism

7. Soccer Position (a proper transitional posture on the field)

• Keep feet spread about shoulder-width apart.
• Keep weight forward on balls of feet, with heels on ground.
• Keep knees slightly bent.
• Keep hands relaxed and arms held slightly out from the sides.
• Keep shoulders relaxed, neck flexible, and head mobile.

8. Quickness (from a soccer position standing start)

• Lead in the direction of the sprint with the hand and arm that correspond with the leading foot.
• Allow the center of gravity to follow the lead of the hand and arm by lifting the leading foot up off the ground, but do not place it on the ground until the body has begun "falling" in the desired direction.
• Taking a very short stride, place the leading foot on the ground behind the moving center of gravity, while the pushing (trailing) leg extends the ankle, knee, and hip for maximum acceleration.
• Concentrate on keeping the center of gravity moving in a straight line, rather than up and down or side to side.
• Complete each successive stride with the foot meeting the ground behind the center of gravity.
• A more compact stride is better for control, agility, starting, and stopping; a longer stride is good for straight ahead running.

9. Turning (while moving at speed)

• At the moment the turn is to be made, the leading leg must be extended beyond the center of gravity, then bend at the ankle, knee, and hip to reduce momentum.
• As momentum ceases and the center of gravity begins to "rebound" from its forward motion, the trailing leg and arm become the lead leg and arm for transition to the new direction.
• Extend the new lead arm to lead in the new direction.
• Allow the center of gravity to follow the lead of the hand and arm by lifting the leading foot up off the ground, but do not place it on the ground until the body has begun "falling" in the desired direction.
• Taking a very short stride, place the leading foot on the ground behind the moving center of gravity, while the pushing (trailing) leg extends the ankle, knee, and hip for maximum acceleration.

Common mistakes include overrunning by half a stride, ending up flat-footed with both feet parallel, and turning away from play rather than with it.

10. Presence (being there and being seen without being in the way)

• At times when there is active play, be within 5-20 yards of play.
• Usually, be behind play and away from the angles of attack.
  
• At times when the ball is in the air or in transition, anticipate its next probable location and move to within 20 yards of that spot.
• Depending on proximity of play, continue to run for a few strides even though play slows down.
• If play borders on conflict, close on the spot to within five yards, avoiding the angles of attack.
• As much as possible, come to rest in the "soccer position" for a quick response to changes. Try to keep the body "live" at all times during play.
• As always, keep play between you and an assistant referee, and delay, rotate around, and get behind play during transitions. Also, immediately transition to the opposite side assistant referee.

In addition to using your bodily mechanism as a means of creating visual and proximate presence, think about aural presence, legal presence, and emotional presence. These will be discussed in another installment of this workshop series.