Soccer Apps Now Available on iTunes!

Posted on February 21, 2013 by jlesea

Recently our Soccer Skills and Soccer Conditioning Apps featuring Marcelo Balboa were approved by Apple, Inc.* and are now available for download from the iTunes* app store. These apps are only $2.99 each and have multiple instructional videos ranging from passing to chest trapping (Skills) and agility to speed training (Conditioning). Compared to our Android apps, our apps have the following additional features:

1. Checklist with written tips

2. Video can be watched split-screen with checklist or full screen

3. GPS feature to find a soccer field or park to play soccer near you

4. Favorites feature so that you can select your favorite videos

5. Random feature to where you can “shake” your device and it will randomize the order of the videos (and hence, the workout)

These soccer apps are perfect for youth soccer players ages 6-16. WE welcome your feedback on tour soccer apps and look forward to bring you expanded content in the future!

Your in Health,

Jen Lesea-Ames, M.S., CSCS

CEO, Fitwise Training

DBA Youth Soccer Training

Over-training: Signs and Treatment

Posted on August 2, 2012 by jlesea

Over-training: a term loosely defined and is subject to much debate. While there are general signs of over-training, not all symptoms occur in all people and an individual’s tolerance to intense physical training can vary greatly from person to person. Typically, over training can occur when training volume and/or training intensity is high for prolonged period of time. It is important to pay attention to training volume and intensity for youth athletes, in order to help avoid injury and to stay healthy. According to the American College of Sports Medicine (the governing body of sports and exercise science research) Current Comment on Over-training, the signs of are as follows:

“Performance:

Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
Decreased training tolerance and increased recovery requirements
Decreased motor coordination
Increased technical faults

Physiology:

Altered resting heart rate (HR), blood pressure and respiration patterns
Decreased body fat and post-exercise body weight
Increased VO2, VE , and HR during submaximal work
Decreased lactate response
Increased basal metabolic rate
Chronic fatigue
Sleep and eating disorders
Menstrual disruptions
Headaches, gastrointestinal distress
Muscle soreness and damage
Joint aches and pains

Physiological:

Depression and apathy
Decreased self-esteem
Decreased ability to concentrate
Decreased self-efficacy
Sensitive to stress

Immunological:

Increased occurrence of illness
Decreased rate of healing
Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)

Biochemical:

Hypothalamic dysfunction
Increased serum cortisol and SHBG
Decreased serum total and free testosterone, testosterone/cortisol ratio
Decreased muscle glycogen
Decreased serum hemoglobin, iron, and ferritin
Negative N2 balance”

The only treatment for over-training is to decrease exercise volume and intensity. In my experience as a former triathlete, coach and certified personal trainer, the best treatment is rest with very little exercise until the symptoms subside. I’d like to emphasize that one’s tolerance to physical training is highly individual, and it is important to monitor one’s health and daily habits (i.e. sleep patterns) in order to recognize any signs of over-training so that rest can occur before injury.

Yours in health,

Jen Lesea-Ames, M.S., CSCS

What America SCORES Does for Today’s Youth

Posted on July 6, 2012 by jlesea

Last Thursday, I had the pleasure of speaking to 40+ U12 kids at a soccer clinic that was raising money for America SCORES. In my five minute mini-speech, I summarized the importance of practice, staying physically fit, and what the kids can do to improve their strength, flexibility and sports performance. It wasn’t so much me speaking to the kids that I got the most reward, what I found personally satisfying was the excitement of kids out on the field playing the sport they loved.

Regardless of socioeconomic status, I believe every child should have a shot to pursue their dreams, be it academic or athletic. That is where America SCORES comes into play: they are a national non-profit organization that leads after school programs in soccer, poetry (helping to promote literacy) and service learning programming for under-served kids K-8. I was curious about the poetry aspect of the program. As Nikole Carey, Denver’s America SCORES Program Director, explained to me, “Poetry is a great way to promote literacy; a lot of kids in our program have English as a second language, and poetry is a non intimidating way for them to learn and to express themselves.”

In my opinion, America SCORES gives the kids the tools to learn the character building skills through sports such as soccer as well and supporting them academically. I strongly encourage you to learn more about this excellent non-profit and if you are able to help support them with a donation or volunteering.

In good health,

Jen

CEO, Fitwise Training, Inc.

DBA Youth Soccer Training

How to Set S.M.A.R.T. Goals For Fall Youth Soccer

Posted on June 18, 2012 by jlesea

In this season of skill development clinics and tournaments, summer is a perfect time to look ahead for the Fall Youth Soccer season and set goals. This information is not new, but a good way to look at goal setting is to set S.M.A.R.T. goals, as described below:

S – Specific: Goals should be specific as possible. For example, instead of, “I want to make more goals”, it can be “I want to increase my goal scoring by 10% this upcoming season.”

M – Measurable: Goals should be measurable. Looking at stats can show improvement in one area, such as assists.

A – Attainable: This is important. Goals should be set so that one can attain them in the time period that is set in #1 (Specific)

R – Realistic: Goals should be realistic. For example, it would be unrealistic for me to say that I want to compete in the World triathlon championships, because I have been retired from racing for three years. You get the idea.

T – Trackable: If you set a goal that is measurable, then you need to track the progress. Again, accurate stat keeping is an easy way to do this. There are a number of online software programs, such as TeamSnap, that can help you track results.

Here is to SMART training and goal setting!

Jen Lesea-Ames

CEO/Founder, Fitwise Training, Inc. DBA Youth Soccer Training

Concussions and Youth Soccer: Ways to Identify

Posted on May 14, 2012 by jlesea

Recent news stories have emerged about the increasing incidence of concussions in youth sports, and that management of concussions may be different between girls and boys, as well as age. For example, recent research by Covassin, et. al, from Michigan State University has shown that girls symptoms and recovery may be more severe than boys, and can possibly be due to estrogen levels in girls and higher levels of blood flow to the brain. With an estimated 1.6 million Americans experiencing a sports-related concussion every year, it is critical to be educated on the symptoms of a concussion and proper treatment:

According to the Center of Disease Control, some concussion symptoms are as follows:

Headache
Blurry vision
Difficulty concentrating
Nausea
Dizziness
Fatigue
Difficulty remembering

For a full list of symptoms, please click here.

States are increasingly passing regulations for safety of youth soccer players. For example, in the State of Colorado, if a youth athlete has an injury and a concussion is suspected, it is state law the player must be taken out of the game and not return to play. The best advice I can give is that if it is suspected that a youth player may have suffered a concussion is to seek professional medical attention immediately. Immediate medical attention will help with the diagnosis, treatment, and recovery. In my next post, I will review the debate on heading and proper technique of heading. Here is to safe playing!

By: Jen Lesea-Ames

CEO, Fitwise Training, Inc.

To Snack or Not to Snack During Half-time at Youth Soccer Games?

Posted on May 3, 2012 by jlesea

In response to a recent article I read, “Why I hate Half-time Snacks at Kids’ Soccer Games” I decided to write in more detail (vs. a 140 character Tweet) why I couldn’t disagree more. I understand that his tone is a bit sarcastic and at times, he is attempting to incorporate a bit of humor, but I am not laughing. Since the 1970′s when he claims that kids played sports without snacks and that everyone is skinny, there has been the birth of exercise and nutrition science, and studies in the past 40+ years have shown the importance of refueling during extended periods of physical exertion; regardless of age. My reasons for disagreeing with the author are based on science, not of observational fluff that “back then, we ran for hours and were all skinny.” The obesity epidemic in this country is complex, and no one has found the solution. Eating a healthy snack such as oranges or veggies with peanut butter is not going to make our kids fat, especially if they have been exercising at a high intensity. What can make our kids fat is highly-processed foods and allowing them to sit for hours in front of a TV or computer.

The reasons for a healthy snack (operative word: healthy) are as follows:

- A snack replaces energy stores: mainly glycogen stores, which are stored within the muscle and liver. It is recommended that one starts to refuel within 30 minutes of extended physical activity (30+ minutes)

- A snack (including water and/or sports drinks with electrolytes) can aid in injury prevention. A balance between a healthy glucose blood level, calcium, sodium and potassium can aid in prevention of light-headedness and muscle cramping which could lead to more serious injuries on the field.

- A snack can lead to improved performance. Have you ever tried to drive a car with an empty tank of gas, as its chugging, fighting to move the next 5-10 feet? Exactly. Our bodies cannot perform at its optimal level on a “low or empty tank of gas.” It is important we refuel before we hit go to empty.

I understand the obligation of snacks can be at times, a pain. So keep it simple: examples of healthy snacks are: oranges, apples, pre-cut veggies with a jar of peanut butter, and trail mix with dried fruit and nuts.

Lastly, we should be proud that youth soccer is the fastest going youth sport in our country. As parents, you have the responsibility to teach your kids healthy habits, and there is no better way than youth sports!

Happy playing!

By: Jen Lesea-Ames

Jen is the owner of Fitwise Training, Inc. DBA Youth Soccer Training. She has a Master’s Degree in Kinesiology from the University of Colorado-Boulder and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. She has over 16 years of experience training and coaching people of all ages and abilities.

Exercise of the Month: Planks

Posted on April 26, 2012 by jlesea

Once a month I am going to post a video showing the “exercise of the month.” Planks are a great way to strength the core isometrically, otherwise known as strengthening the muscles in a stabilizing fashion. For beginners, one can do this exercise on the knees. Be sure to keep the belly drawn in to protect the low back. This exercise can be done 2-3 times a week, for 1-3 sets, holding for 15 seconds until fatigue. Discontinue exercise if you experience low back pain. Click on “Plank Exercise” link below for video. Happy training!

Plank Exercise

By: Jen Lesea-Ames

CEO, Fitwise Training, Inc.

DBA Youth Soccer Training

Ways to Help Your Kids Stay in Sports, Including Youth Soccer

Posted on April 18, 2012 by jlesea

It is well-known that instilling an active, healthy lifestyle with today’s youth can have lasting health benefits, both physically and psychologically. This includes, but is not limited to: healthy body weight, strong bones, improved metabolism, improved self-confidence, learning teamwork and leadership. One topic that is not often discussed is how to keep today’s kids involved in youth sports, including youth soccer. From personal experience, I remember being active in junior-high and high school sports such as volleyball and basketball. Unfortunately, I dropped out by my sophomore year. As I recall the reasons why I dropped out of sports, one experience comes to mind:

At the end of the season, my high school basketball team had an end-of-season meeting. As the basketball coach went around the room, summarizing each of the player’s season, all he had to say to me was, “Jen, overall your season was a disappointment to everyone.” Embarrassed, crushed and hurt, I was rendered speechless. I walked out of the meeting vowing never to play a high school sport again. Fortunately, I did not let this experience keep me inactive; about eight years later I found myself with a Master’s Degree in Exercise Physiology and competing in triathlon, frequently placing in the top 10 in my division. I would like to believe my experience was unique, but I often see critical coaches and parents playing a role in attrition in youth sports.

Below are a few suggestions to how to instill long-term participation in youth sports:

1. Be supportive. If you have a criticism, be sure it is constructive. Example: “You didn’t score any goals today, but I really liked how you played defense. You looked fast on the field!”

2. Communicate. Engage in dialogue where your child is able to express her opinions and thoughts of playing a sport in a open, honest, safe environment.

3. Listen. Related to the above suggestion, listening (maintaining eye contact and not texting or surfing the web) is a very powerful tool.

4. Develop a relationship with the coach. If there is an issue, be it physical or behavioral, talk with the coach on how to find a solution.

5. Most importantly: keep it fun! If its not fun, then why the heck are we playing? Life is short, make sure you and your child are having fun.

By: Jen Lesea-Ames

CEO, Fitwise Training, Inc. DBA Youth Soccer Training

Injury Prevention Part Two: Strength Training for Youth Soccer

Posted on April 11, 2012 by jlesea

Many kids enter their season with no off-season training, and their bodies aren’t prepared to play again. A preseason conditioning program should include proper full body warm-up, strength training, agility drills, and stretching. (Read blog #1 to see what a good full body warm-up consists of, and also to see some agility drills.)

Strength training is one aspect that can be easily overlooked. Strength training is important because it helps improve coordination, confidence, and help protects the body from injury. Here are some examples of good strength training exercises for young soccer players (recommended for ages 10+). Below are a few pictures of the body row, plank, and partner squat.

Legs: Partner squats, walking and side lunges, one and two leg bridges

Core: Leg Raises, side bends, planks (front and side), and crunches

Upper body: push-ups (done correctly), Dips, and body rows.

Body Row Exercise

Plank Exercise

Partner Squat

Notice all these are body weight exercises, so kids don’t need a gym or any equipment. They can do these at home or on a soccer field. They should start with 2-3 sets of 8-10 reps for each exercise and then can increase to 3 sets of 15 reps as the repetitions get easier. Correct form is very important, so make sure these exercises are done under supervision of a parent or coach.

Happy Training!

By: Jenny Jurkowski, Certified Personal Trainer and Certified Youth Soccer Coach

Team Snap: Manage Your Soccer Team with Ease

Posted on March 6, 2012 by jlesea

The spring soccer season is around the corner! Are you tired of managing numerous emails and contact lists, all kept in different places, for your child’s sports team? Now managing a youth sports team can be streamlined, and its free to sign up! Team Snap’s service for soccer teams allows coaches and parents to manage sports teams with ease with their online software and downloadable apps. While we are focused on youth soccer, its important to note that Team Snap can be used for managing other teams, such as basketball, hockey, baseball, football and more!

A few of their features include:

Team home page
Manage contact lists
Manage schedules
Track expenses
Share team photos
Track statistics

There is a basic free version, or you can upgrade to a paid version to include more features, either on a monthly or annual plan. What I like about Team Snap is that it saves time , especially for volunteer coaches who, like most of us, are parents who have full-time jobs. Additionally, Team Snap is easy to use. Their testimonials page is thorough and you can get a better idea of how people are using Team Snap.

We recently partnered with Team Snap because we believe both of our products enhance the coaches’ and player’s experience in youth soccer. A link to Team Snap can be found on our home page, and our link is found in the Team Snap store (available once you sign up your soccer team).

We hope that you consider Team Snap as the way to manage your youth soccer team!

By: Jen Lesea-Ames

CEO/Founder, Fitwise Training, Inc.