OFFICIAL US YOUTH SOCCER MAGAZINE
MARCH 2017 EDITION | VOLUME 4 | ISSUE 19
Casey Short could emerge as a key player for the USWNT in 2017. P. 36
Spring tryouts offer players and coaches
A FRESH START P. 50
usmnt up-andcomer Walker Zimmerman P. 39
boston breakers top prospect morgan andrews P. 42
DOWNLOAD THE APP NOW national champion goalkeeper andrew epstein P. 45
national coach of the Year keidane mcalpine P. 48
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+ +Professional Dreams Realized
US Youth Soccer was well represented in the 2017 MLS and NWSL College Drafts. The first pick in the MLS Draft was former Santa Barbara SC (CA-S) standout Abu Danladi (UCLA), while the top pick in the NWSL Draft was former CUP (OH-S) midfielder Rose Lavelle (Wisconsin).
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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intro video
US YOUTH SOCCER FUEL FOR november
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CONTENT
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Player of the Month
P. 6
Faces of US Youth Soccer
P. 8
Pics From the Pitch
P. 14
APP Attack
P. 34
FACES OF the game P. 36
starting on the right foot p.50 5 tips for good start to the season p.53 New Products
P. 59
Quick Meals
P. 60
lunch Time
P. 61
nutrition
P. 62
day in the life
P. 63
workout plan of the month
P. 65
nutrition plan of the month
P. 66
fun pages p.67 fun pages: answer key p.71 credits
P. 72
setting goals P. 55
PLAYER FAVORITES P. 10 Q&A WITH COACH p. 48
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
Ta b l e o f C o n t e n t s
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OFFICIAL SPORTING GOODS R E TA I L E R A N D S O C C E R MANAGEMENT TECHNOLOGY PA R T N E R O F
US Youth Soccer Olympic Development Program was formed in 1977 to identify players in each age group from which a National Team will be selected for international competition. US Youth Soccer ODP is all about high-level training to enhance development of players and coaches.
US Youth Soccer
Explained
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S Youth Soccer is the largest youth sports organization in the U.S. and consists of over 3 million youth players ages Under-5 to 19. The organization is the largest member of the U.S. Soccer Federation and is comprised of 55 State Associations that provide structure and support within these state boundaries. In short, US Youth Soccer is all about fostering the physical, mental and emotional growth and development of America’s youth through soccer at all levels of age and competition. Our job is also to make it fun, and instill in young players a lifelong passion for the sport. US Youth Soccer offers great programs for players! Learn more at USYouthSoccer.org
Where Do I Fit In?
US Youth Soccer National Championship Series consists of the annual State, Regional and National Championships. Teams earn their way through the Series based on success. More than 10,000 teams compete each year, ultimately seeking the eye of college coaches and to hoist the National Championship trophy at the end of July. US Youth Soccer National League is an extension of the highly successful US Youth Soccer Regional Leagues (US Youth Soccer Eastern Regional League, Midwest Regional League, Southern Regional Premier League and Far West Regional League) to play for the league title and earn a ticket to the US Youth Soccer National Championships.
US Youth Soccer Presidents Cup provides a competitive experience to teams from the state to regional to national level. The Presidents Cup gives players an additional opportunity to compete against teams from across the country at a high level for the joy and the challenge of the game. Soccer Across America is designed to introduce the sport of soccer to communities not yet served by existing clubs and leagues. Focused on making soccer available to lower-income children in underserved communities, Soccer Across America provides soccer training and administrative guidance. US Youth Soccer TOPSoccer is a communitybased training and team placement program for young athletes with disabilities, organized by youth soccer volunteers. The program is designed to bring the opportunity of learning and playing soccer to those with mental or physical disability.
Youth Soccer Month The National Youth Soccer Month campaign celebrated its 14th year of educating the public about the joys, rewards and benefits of playing youth soccer, and offered a variety of resources to learn more about youth soccer and get involved.
Teams
Leagues
Associations/ Clubs
US Youth Soccer
US Soccer
FIFA
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
u s y o u t h s o cc e r e x p l a i n e d
+ +Player of the month
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FREE CHELSEA F.C. JERSEY!
ach month, we will recognize one male and one female player as the US Youth Soccer Player of the Month, whose accomplishments on and off the field stick out among the rest. The players who are selected will represent a balance of athletic achievement, sportsmanship and citizenship.
++Willow | East Bank, West virginia Willow has raised over $1,200 in the past three years for Jump Rope for Hearts. During her third year of daycare, she befriended a young girl that was legally blind. Her friend decided to play soccer, but only under the condition that she was on Willow’s team, and the two enjoyed the comradery that soccer offered. Willow has been active in her church youth groups and has been attending AWANAS for four years. She enjoys school and has only missed one day in her first two years of her academic career. Willow is excited about her education, as well as helping others.
++Nic | Woodinville, Washington Nic has been playing on the FCA A team for last seven years and has proven to be a leader. He is known for always remaining positive despite adversity and is a well-balanced kid with a love for the game of soccer. Off the field, Nic is an ‘A’ student who takes challenging courses at Inglemoor High School. Nic volunteers every summer for the Northshore Youth Soccer Association Camps, teaching kids ages 5-10 about soccer. Despite being color blind, Nic continues to thrive on and off the field without focusing on any challenges it may cause.
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Nominate your tournament to receive free burgers for your concession stand! BUBBA burger, the official Family Fun Burger of US Youth Soccer, is
Recent Winners: Club: Farmington Soccer Club | State: Connecticut Club: Millennium Soccer Kids | State: Texas Club: Reynoldsburg Alliance Soccer Club | State: Ohio Club: Saint Louis Youth Soccer Association | State: Missouri Club: Michigan State Youth Soccer Association | State: Michigan Club: Vail Valley Soccer Club | State: Colorado Club: Crystal Lake Soccer Association | State: Illinois Club: West Florida Flames | State: Florida
The BUBBA burger Tournament Burger Bundle includes:
here to support select youth tournaments this year by providing free
• Vouchers for 17 free boxes of BUBBA burgers
burgers to sanctioned soccer tournaments and events.
• Burger bags
By completing the form below you can nominate your
• One BUBBA burger chef’s apron
US Youth Soccer-sanctioned tournament to be eligible to receive
• 2 BUBBA burger hats
a BUBBA burger Tournament Burger Bundle, which will help your
• 1 sign to be displayed in your concession / grilling area
tournament offset expenses and deliver a great tasting burger to your fans attending the event.
Club: Herndon Hurricanes Black | State: Virginia Club: Lebanon Junior Soccer Club | State: Connecticut Club: West Florida Flames | State: Florida
Enter to Win at fuelsoccer.com/bubbaburger/
A snapshot of players who personify US Youth Soccer Charlie Piller
Madeleine McNeill
Chloe Iuliano
Hailey Gadow
Anabely Vasquez
Minnesota Thunder Academy
Liverpool FC
Jacksonville Armada SC
Pasadena SC
Arlington SC
Minnesota
Texas
Florida
Maryland
Virginia
Fifth
Third
Ninth
Sixth
11th
Forward
Midfield
Forward
Midfield
Defense
Favorite Class
Gym
Science
Gym
English
Favorite Movie
Pixels
How the Grinch Stole Christmas
Latin McFarland USA
Dolphin Tale
Hunger Games
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State Grade in 2016-17 Position(s)
Favorite TV Show
Kickin' It
The Middle
The Flash
Chicago Fire
Dance Moms
Favorite Exercise
Juggling
Juggling
Beast Mode Soccer Footwork
Footskill Drills
Legs
Least Favorite Exercise
Pacer Test
Enjoys Them All
Running Progressive Laps
Long Distance Running
Arms
Favorite Healthy Food
Strawberries
Apples
Greek Yogurt
Salad
Pasta
Celery
Spinach
Bananas
Peas
Salad
Eminem
Pitbull
Queen
Anything with a Beat
Demi Lovato
Lionel Messi
Alex Morgan
My Sister
Carli Lloyd
Carli Lloyd
Pro Soccer Player
Pro Soccer Player
Be Inspirational
Keep Grades Up
Become a Nurse/Doctor
Least Favorite Healthy Food Music You Train To Role Model Future Aspirations
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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A snapshot of players who personify US Youth Soccer Bailey Richardson
Kalia Kau
Eduardo Ayala
Angela Baron
Brendan Reiff
Club
Riverside SC
Slammers FC
Bryson Park SC
Liverpool FC
Friday Harbor FC
State
Iowa
California
Georgia
Texas
Washington
Grade in 2016-17
Third
Fifth
Fourth
Seventh
Fourth
Forward
Forward
Forward
Forward
Forward
Math
Art
Math
Language Arts
Math
Moana
Angry Birds
Bend It Like Beckham
Harry Potter
Teen Titans
Liv and Maddie
Kickin' It
The Flash
Myth Busters
Running
L-Turns
Running Uphill
Treadmill
High Knee Running
Least Favorite Exercise
None
Headers
Running for 10 Minutes
Burpees
Push-Ups
Favorite Healthy Food
Corn
Avocado
Mangos
Apples
Peas
Least Favorite Healthy Food
Green Beans
Fish
Green Beans
Broccoli
Brussel Sprouts
Music You Train To Role Model
Taylor Swift My Mom
Hamilton
Alex Morgan
Shawn Mendez
My Dad and Mom
21 Pilots
Alex Morgan
Flo-Rida
Cristiano Ronaldo
Future Aspirations
Play for US Soccer
USWNT
Soccer Player
Pro Soccer Player
Play Pro Soccer
Position(s) Favorite Class Favorite Movie Favorite TV Show Favorite Exercise
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Middle School: The Worst Years of My Life
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
fFA a cCeES s o OF f sSO o cc C CeER r
+ +Favorite Player to Watch Michaela Friedman
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Michaela Friedman is a senior AllAmerican at Brandeis. Friedman was a four-year starter at center midfield at Comsewogue High School in Port Jefferson Station, N.Y. She was named Section 11 All-League and All-Conference as a junior and senior. “I think every girl born in the 1990s who loved soccer grew up hoping to be the next Mia Hamm. We idolized her goals, work ethic and determination. She supplied me with the fuel to run, work and play harder. In third grade, we had to pick one person who we wish we could be; I chose Mia Hamm. I decided for the rest of my soccer career, I would use her as my muse.”
++Who is your favorite player to watch? Share with us on facebook.
+Favorite + Stop in the Weight Room
Noah Hutchins
University of Kentucky Noah Hutchins is a native of Columbus, Ohio, and plays midfield for the Wildcats as a junior. He played US Youth Soccer for the Columbus Crew Soccer Academy (OH-S) from 2011-2014 and netted 10 goals in 2012 and 12 in 2013. He was ranked among the top 150 by Top Drawer Soccer’s Class of 2014. “My favorite stop in the weight room is the hang clean. It is a great movement for speed and agility, which is always useful on the field.”
++Favorite Way to Improve Skills Conner Weiss
West Chester University Freshman fullback Conner Weiss played US Youth Soccer for Penn Fusion SA 98 (PA-E) where he was a starting defender for one of the top teams in the country. The Fusion won two US Youth Soccer Region I championships and were two-time US Youth Soccer National Championship semifinalists. “It’s the simple game of ‘How’s your touch?’ For the game you or whomever you are playing with punts the ball up into the air – or could even hit it really hard at you – and you simply try and control it with one touch.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
M Y FAVORITES
++My Favorite Quality in a Teammate Stuart Ford
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Stuart Ford, a senior keeper from Shaker Heights, Ohio, played every minute of every match with five shutouts during his redshirt junior season. Ford played club for Everest Soccer Club (OH-N) and the Cleveland Blues Soccer Club. He led Everest to the Disney Showcase Championship in 2012. “My favorite quality in a teammate is good communication skills. For me this means communicating with your coaches and teammates. I value face-to-face communication and having a conversation. The better teammates who communicate on the field leads to success for the team. A high-performing soccer team communicates consistently on the field and teammates need to know whether an opponent is on their back and/or approaching.”
++What is your favorite quality in a teammate? Share with us on facebook.
+Favorite + Type of Teammate
TC Hull
Southern Illinois University Edwardsville A rising junior forward for the Cougars, TC Hull was a member of US Youth Soccer Olympic Development Program Illinois team from 2009-2012 and played club for Campton United SC (IL). His Campton team won the Illinois state championship in 2013. “My favorite quality in a teammate is honesty. An honest teammate will get on you when you’re not doing something you need to be doing in order for the team to be successful.”
++My Favorite Club Soccer Memory Lindsay Knutson
Dartmouth College Lindsay Knutson, a junior on the Dartmouth soccer team, played with CFC Academy, and led the club to a Connecticut State Cup, US Youth Soccer Region I Championship title in 2013, and competed in US Youth Soccer National Championships. She was also a member of the US Youth Soccer Olympic Development Program Connecticut team. “I would say that my favorite club soccer memory – as ironic as it sounds – was sitting on the bench just joking around with my coaches and teammates.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
M Y FAVORITES
++My Favorite Coach
+Favorite + Pre-Game Day Ritual
Alex Hussar
Austin Kinley
Alex Hussar is an attacking midfielder who started all 19 matches and led the Tigers midfield during her sophomore season in 2015. A native of Mission Viejo, Calif., Hussar had a team-best 18 goals, adding six assists as she was named Most Valuable Player of the Sea View League in her senior season at Capistrano Valley High. “My favorite coach is Jose Mourinho, who currently coaches at Manchester United, but he became my favorite coach during his time at Real Madrid. His field tactics at Real Madrid revolved around the talents of the players on the field and thus, changed as personnel changed. This allowed Real Madrid to keep a signature style of play without overshadowing or minimizing the impact individuals could make.”
Austin Kinley is a redshirt freshman from Xenia, Ohio. The defender played for Xenia High School before attending Wright State. He played for the Crew Academy club team and was listed as the 16th Player to Watch by Top Drawer Soccer in the Great Lakes Region. “My favorite pre-game ritual is when we go into the locker room after warmups to put our jerseys on. I take off my cross necklace and kiss it and thank God for everything he has blessed me with. It helps me to get fully into the game.”
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+Who + is your favorite coach? Share with us on facebook.
Wright State University
++Favorite Off-Field Activity Madison Dunker
Marquette University Junior defender Madison Dunker was named to the Big East All-Academic team in both her sophomore and junior seasons. A native of Rockton, Ill., Dunker was a three-year letter winner in soccer and two-year letter winner in basketball at Hononegah Community High. “I love cooking my favorite foods, as well as experimenting with all sorts of new recipes. My favorite thing to make is Mexican food.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
M Y FAVORITES
14 Baltimore Armour PA15 (MD) and KSA 01 Pro-Profile (GA) compete in a 15U Boys game during National League play in North Carolina.
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Nationals Unions 01 Red (MI) and USA Stars 01 (CA-N) compete in a 16U Girls game during National League play in North Carolina.
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Fullerton Rangers 00 White (CA-S) and BRYC 00 Elite (VA) compete in a 17U Boys game during National League play in North Carolina.
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CE CE R R
RER NEN RTRT PA PA
O CHN LOGY TE HNOLOG C Y TE
OFOF
U S U YO UTH SOC S HNOLOG C YC OY TE O UTH S
S
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OFFICI AL
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FCKC Academy Blues Elite (MO) and PacNW 01 Maroon (WA) compete in a 16U Girls game during National League play in North Carolina.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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Beach Academy (CA-S) and FC Kansas City Academy Blues Elite 2000 (MO) compete in a 17U Girls game during National League play in North Carolina.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
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Nationals Union 01 Black (MI) and Fullerton Rangers 01 White (CA-S) compete in a 16U Girls game during National League play in North Carolina.
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D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
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22 Cleveland FC (OH-N) and OFC 99 Hampton (OK) compete in an 18U Girls game during National League play in North Carolina.
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Seattle United Copa (WA) and FC Dallas 00 Che (TX-N) compete in a 17U Boys game during National League play in North Carolina.
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ABGC Annandale United FC 98 (VA) and EGA Maroon 98 (NE) compete in a 19/20U Girls game during National League play in North Carolina.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
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25 Raiders FC (IL) and TSC Hurricane 00 Elite (OK) compete in a 17U Boys game during National League play in North Carolina.
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Michigan Jaguars 01 Green (MI) and La Roca Premier FD (UT) compete in a 16U Girls game during National League play in North Carolina.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
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TSC Showcase (TN) and Beadling 99 (PA-W) compete in an 18U Girls game during National League play in North Carolina.
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Delaware Rush 00 (DE) and Tennessee SC 00 (TN) compete in a 17U Boys game during National League play in North Carolina. D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
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TSC Hurricane 00 Elite (OK) and Delaware Rush 00 (DE) compete in a 17U Boys game during National League play in North Carolina.
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Elm Grove Soccer Club (WI) and Ambush 99 Red (GA) compete in an 18U Boys game during National League play in North Carolina.
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FC United (IL) and Solar Chelsea Red 98/99 (TX-N) compete in a 19/20U Boys game during National League play in North Carolina.
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US Youth Soccer’s FUEL Soccer: This digital magazine is offered six times a year (March, April, May, September, October, November) through US Youth Soccer. The magazine offers articles about youth players who are now playing in college or professionally as well as US Youth Soccer competitions. Also check out tips on nutrition, training, videos, tutorials and more. FREE
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Nike Soccer: Get the best gear first, train smarter, gain access to Nike events and play more soccer. Nike will notify you when pre-sales begin. Watch your feed for videos and other content from the Nike Academy to elevate your soccer game, with tips and drills from the world’s best. FREE
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Major League Soccer: The official app of Major League Soccer keeps you connected with the latest news, highlights, scores, standings, and analysis. It provides live scores for every official MLS match, CONCACAF Champions League and many international matches, as well as highlight videos and clips during games. Matchcenter delivers real-time stats, highlights, and photos. FREE
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Soccer Pro-Live ScoresNWSL-US: This app provides news updates and scores from National Women’s Soccer League matches. It is the fastest way to get live scores via push notification. The app allows NWSL fans to add matches to their calendar, and follow their favorite players and teams with no less than a 10- to 15-second delay. $0.99
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Top Eleven 2017: Top Eleven is the most played online soccer management game in which you will have the opportunity to take control of a soccer team, and test and improve your skills while playing against other managers. Over 150 million players around the world have already experienced the excitement of running their own club. FREE
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D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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FA C ES OF THE G A M E : US W NT By Terry Jacoby
Perseverance Personified
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Casey Short Getty Images
asey Short is not short on talent or hard work. But where the Naperville, Ill., native and Florida State standout really excels is in her drive to succeed and determination to overcome any hurdle she’s forced to clear. Short, 26, received her first international call up to the senior team on Oct. 6, 2016 and made her debut for the U.S. Women’s National Team on Oct. 19, 2016, playing all 90 minutes against Switzerland. She also played 90 minutes against Switzerland in the same series of friendly matches four days later. Reaching the USWNT was a dream come true for Short. It was a difficult ride, traveled via a road of perseverance and unrelenting determination. After a serious knee injury cost her two years on the field, the talented defender headed overseas in 2015 to play in Norway with Avaldsnes IL in the Norwegian Toppserien League, where she earned Best-XI honors. She then returned to Chicago after the Red Stars acquired her rights via discovery. Short, originally drafted by the Boston Breakers with the fifth overall pick in the NWSL College Draft, started every match of the 2016 season for the Red Stars, scoring two goals and making the Second XI Team.
In college, she was a key component of the Seminole defense that set school records for shutouts (17), GAA (0.62) and fewest goals allowed in ACC play (4), while tying the program record for the fewest goals allowed in a season with 15. What was it about soccer that first attracted you to the sport? “It started as a social thing. My friends were playing. And I fell in love with the game.” What was behind your decision to attend Florida State? “One of the biggest advantages to Florida State for me, coming from Illinois, was weather. I wanted some place warm and I also wanted a place that would help me get to the next level. As soon as I had my visit there, I knew it was where I wanted to be.” What was your first invite to a National Team camp like? “It was the U-14 camp in Boston, and I was super nervous. I didn’t know what to expect. That was one of my dreams to get there, so that was great.” What was it like playing in the U-20 World Cup? “That was unreal. It didn’t go exactly as I had pictured. I didn’t play until the last game, but just putting that jersey on was an incredible feeling. It was a feeling I will never forget or take for granted.”
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Short had a very successful prep career at Naperville Central High School in Illinois. She was a 2008 PARADE All-American, two-time NSCAA/adidas Youth All-American and was the toprated soccer recruit in 2008 as ranked by the Chicago Sun Times. Her talents were not limited to a soccer field. She also was a two-time state champion in the 800-meter run and a state champion in the 400-meter dash. Short hasn’t lacked international experience. She played with the U.S. U-15s in 2005, with the U.S. U-16 and U-17s in 2006, with the U.S. U-17 in 2009 and with the U.S. U-18 in 2008. She also was invited to U-23 camp twice in 2011 and participated with the U-23’s at the Three Nations Tournament in Falun, Sweden. Short didn’t waste any time dominating on the collegiate level. She was one of three Seminole freshmen named to the All-ACC Freshman Team after appearing in 23 games making 18 starts while playing over 1,500 minutes in her first collegiate season. She finished her freshman campaign with 10 points on two goals and six assists, and she tied for third on the team in assists and fifth in shots with 39.
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Short scored for the USA against France in a 1-1 tie in March 2010 at the 10 Nations Tournament in La Manga, Spain. She played in 17 matches for the USA before the U-20 Women’s World Cup, including 11 internationals. She was a member of the U.S. U-20 squad that made it to the quarterfinals of the 2010 FIFA World Cup. During her senior year at Florida State, Short made the move to defender playing as the Seminoles’ outside left back in 23 games. She finished third on the team in minutes played with 2,056 and was a key component of the Seminole defense that set school records for shutouts (17) and GAA (0.62) while tying the program record for the fewest goals allowed in a season with 15. In her senior season at FSU, Short put together a streak of three straight games with an assist — all coming in the postseason — one in the ACC Tournament semifinals against Virginia and two in the NCAA Tournament. Two of her four assists that season set up game-winners. She left Florida State tied for the school record in assists in ACC games at 11 with Tiffany McCarty.
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Short’s first US Youth Soccer team was U-8 with the NSA (Naperville Soccer Association) Tigers, and then she changed clubs to the Chicago Pizazz. “When I changed to the Pizazz, everything started to get serious with soccer,” she said. “They were really focused on skill and technique. They played the Brazilian style of soccer, which I really liked.” From U-9 through U-16, Short played for the Pizazz. She also played with the Chicago Eclipse in U-19s and also played for the Chicago Magic in U-18s and the Eclipse Select as a U-16. She won four US Youth Soccer Illinois State Cup titles, three with the Pizazz and one with the Eclipse. She also won a US Youth Soccer Region II title with Eclipse and was runner-up at National Championships in 2009, where she won the Golden Boot as the top scorer. “We really focused on technique, and I’m so thankful for that,” she said. “We had camps that were just focused on developing our skills. Just being exposed to the Brazilian style and technique really helped take my game to the next level.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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“Some of the players off those (club) teams are still among my best friends.”
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Casey Short Getty Images
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hort has had an emotional journey in soccer. Despite serious setbacks, she has maintained her focus and is considered one of the top defenders in the United States. Her road travelled is one determination and perseverance. “I was overseas with U-23 team in 2013 playing in a game against Norway when I tore my ACL and MCL,” she said. “I was out for two years. I did rehab for a year and then made it back to the field, but something didn’t feel right. So I needed another complete reconstruction.” Did quitting ever cross her mind? “I’d be lying if I said I didn’t think about giving up,” she said. “Maybe this just isn’t what I was meant to do. But I’m glad I didn’t.” When she got the call up to the U.S. National Team in October and November, she dealt with the nerves the best way she could and realized how far she had come. “Yeah, I was nervous but I can deal with the nerves,” she said. “All you can do is the best you can and the nerves go away pretty quick. Just be thankful for every opportunity you get.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
FA C ES OF THE G A M E : US W NT
FA C ES OF THE G A M E : US M NT By Terry Jacoby
Apple of the Coach’s Eye
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Walker Zimmerman Getty Images
alker Zimmerman made his U.S. Men’s National Team debut on Feb. 3 in a matchup with Jamaica in Chattanooga, Tenn. The defender impressed at least one person in the team’s 1-0 win. “I thought Walker Zimmerman played very well in the center back position,” U.S. head coach Bruce Arena said. “The center backs did a good job.” Zimmerman’s goal is to make the team when World Cup qualifying resumes for the U.S. National Team on March 24 against Honduras. Zimmerman, 23, is a native of Lawrenceville, Ga., and was highly recruited coming out of high school. He played two seasons at Furman University where he was an All-Southern Conference First-Team selection. He was selected by FC Dallas in the first round (seventh overall) of the 2013 MLS SuperDraft on Jan. 17, 2013. Zimmerman etched his name in club lore in the 2015 MLS Cup Playoffs when he coolly netted the series-winning penalty kick in the shootout that decided Dallas’ Western Conference semifinal clash with the Seattle Sounders. He captained the U.S. Under-18 National Team at the 2011 Milk Cup and was named United States U-18 Team MVP at the Tel Aviv, Israel Tournament.
What other sports did you play growing up? “I played basketball and baseball and was pretty good in both. Around the seventh grade, I started doing ODP for soccer and got involved with the youth national teams, so at that point I knew I always wanted to be a professional athlete and I thought my best shot was in soccer.” How did you end up choosing Furman University to play college soccer? “I met the head coach there [Doug Allison] on an ODP trip in Argentina when I played U-15. I got to know him pretty well. My sophomore year of high school I visited schools and I just thought we could build something pretty special at Furman.” Why did you play only two years at Furman? “Heading into my sophomore year, I knew that it was going to be my last year. From a development standpoint and where I was projected to go in the draft, I knew it was the right time.” You played your first National Team game on Feb. 3 against Jamaica. How did you think you did? “I thought I had a solid game. Getting a shutout is always a good thing when you are a defender. And hopefully I made a good enough impression to get called back in.”
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Zimmerman credits his rise to fame to his US Youth Soccer roots. “When I was 13 and trying to win a spot on an ODP team, a coach pulled me aside and said, ‘Son, what you have is work ethic. If you keep working, good things are going to happen for you down the road.’ That was the encouragement I needed.” Zimmerman’s bio on his website (walkerzimmerman. com) opens with a Biblical passage: “For the Kingdom of God does not consist in words, but in power.” He talks about soccer as a vehicle to a “bigger picture. “I also love the opportunities that soccer brings to lead, to care for other people, and to learn what it means to be selfless ... recognize that you’re part of a bigger plan and a bigger picture.” Zimmerman was an All-Southern Conference First-Team selection during his two years at Furman University. He enrolled at Furman in January 2011 and scored five goals and added two assists as a freshman in 2011 and was also named Freshman of the Year.
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In his rookie season in 2013, Zimmerman made seven appearances for the first team, tallying two goals. He made his MLS debut on May 11 versus DC United as a 90th minute sub and earned his first MLS start on May 25 against the San Jose Earthquakes, helping FC Dallas to a 1-0 win over the Earthquakes. He scored his first MLS goal as a second-half substitute on June 22 versus Sporting Kansas City. In 2014, Zimmerman was injured at the beginning of the season, but he came back to make his first start of the year against the New York Red Bulls on May 4. He made the top 18 for eight games before suffering another injury on June 7. He returned to the lineup in a 2-1 win against the LA Galaxy on Oct. 12 and finished the season on a nine-game run in the top 18. FC Dallas locked up an important piece of their backline last year when they signed Zimmerman to a new contract. The seventh overall pick in the 2013 SuperDraft, Zimmerman graduated from his Generation Adidas contract following the 2015 season. He had spent part of the offseason on trial with various clubs in Norway and Sweden before re-signing with Dallas.
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Zimmerman played his entire youth career for the Gwinnett Soccer Association (GSA) growing up in Georgia. He started with them at U-6 and played all the way through U-19. “I started playing when I was about five and got picked up out of the rec program around U-8 or U-10, and started playing up a year my first three or four years,” he said. “Around U-14, I dropped down to my own age group.” With Zimmerman on the roster, along with several other talented players, GSA had plenty of success on the field. “From around U-14, they kept the main core of us together and we were pretty good,” Zimmerman said. “We went to the [US Youth Soccer National Championships] three times and were in the final of the U-19 Jerry McGuire Cup. We were consistently one of the best teams in the country the whole way through.” Zimmerman credits his experience of playing club soccer as a catalyst for his road to the professional ranks. “It was huge,” he said. “I had two or three coaches all the way through and they played a huge part in my development.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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“I had two or three (club) coaches all the way through, and they played a huge part in my development.” Walker Zimmerman Getty Images
immerman likes to stay fit both mentally and physically. His father, David Zimmerman, was a Baptist minister for 21 years in Fort Worth, Texas and currently serves as a mentor with Church Resource Ministries. Walker cherishes and embraces his spiritual side. “My faith is a big part of who I am and my personality,” he said. “Some of that came from growing up the son of a pastor. It runs in the family. Everything I do is a reflection of what I believe.” Zimmerman’s physical fitness comes down to a relentless work ethic. “One of my favorite things to do, especially in the offseason, is swimming,” he said. “It’s not only easy on the joints, but it’s a great workout for your whole body. It’s also fun to see the progress I’ve made as a swimmer from the first time I tried to swim laps to now. “I also have gotten into yoga because flexibility is something I really need to work on.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
FA C ES OF THE G A M E : US M NT
morgan andrews, boston breakers A Winner Comes Home
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Morgan Andrews USC
fter a brilliant collegiate career, which included helping lead USC to the 2016 NCAA Division I National Championship in her senior year, Morgan Andrews was the third overall pick in the first round of the 2017 NWSL College Draft by the Boston Breakers. Andrews, a Milford, N.H., native, finished the 2016 season tied for the team lead in goals (10). She tallied one of the Trojans’ three goals against West Virginia in the National Championship, as the Trojans won, 3-1, for their second NCAA title. She also was a 2016 finalist for the prestigious MAC Hermann Trophy, given to the nation’s top collegiate male and female player. Andrews has been a mainstay with several U.S. Soccer youth national teams since 2008, when she debuted with the U-14 Girls National Team. She was most recently invited to the U.S. U-23 team camp in May 2016 but could not attend due to academic obligations and an injury. In August 2016, Andrews was named the fourthbest midfielder in the U.S. Youth National Team ranks by Top Drawer Soccer. While at Milford High School in New Hampshire, Andrews was the 2013 Gatorade National High School Athlete of the Year.
What about soccer grabbed your attention growing up? “I started playing soccer at a really young age. I was probably 3 years old when I first kicked a soccer ball. I had one brother eight years older than me and another seven years older than me and whatever they did, I did.” Why did you decide on USC to finish your collegiate career? “I thought it was the best place where I could improve as a player and as a person. I looked a few different schools but I liked the Pac-12 Conference, the school and the soccer program. It turned out to be the right decision.” What was it like to win the National Championship? “I’m a journalism major and even I can’t find the right words for it. It’s something that everyone dreams of. It’s the pinnacle of your dream and the end goal for anyone playing college soccer.” You’ve had quite a bit of success playing on National Teams. What has that experience been like? “It’s been incredible. It’s such an honor to wear the U.S. crest on your uniform and represent your country.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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Andrews graduated from Milford High School and was one of the best soccer players in New Hampshire history. She racked up 114 goals and 53 assists during her prep career, setting school and conference records for career goals. She led MHS to its first state title (Division II) as a senior in 2012, when she had a team highs in 31 goals and 18 assists (80 points) despite playing only 15 matches because of time missed due to U.S. National Team obligations. Andrews has risen through the U.S. Youth National Team ranks, participating in various international tournaments, friendlies and/or camps for the U-15, U-17, U-20 and U-23 national teams, serving as a captain for the U-15 squad in 2010 and the U-17 team in 2011-12. She earned a combined 10 caps during 2013-14 Under-20 National Team cycle. In January 2014, Andrews was a member of USA squad that won CONCACAF U-20 Championship in Cayman Islands, appearing in all five matches and starting three times while dishing out assists in all three of the Americans’ group-stage
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Andrews played club soccer for eight years with FC Stars of Massachusetts. “I had to travel south about an hour to an hour-and-a-half to play for them but it was worth it,” she said. “I was 10 years old when I started playing for the U-13 team. I had to lie about my age to get a tryout. Eventually they found out, but I had already made the team.” Andrews helped lead various teams to the US Youth Soccer Region I Championships and helped FC Stars to a third-place finish at the 2011 US Youth Soccer National Championships as an Under-18 side. “I loved club soccer,” she said. “It was always very competitive. We played against some great players. It was fun because you got better with every practice. And practices were treated like games where a lot was expected of you to perform and it was a great challenge, one I really enjoyed. “The coaching staff was incredible in helping me improve and teaching me about the game. Traveling to tournaments gave me a different perspective on the world coming from a little town in Milford. It was incredible.”
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wins (Costa Rica, Jamaica and Guatemala). She also played for the U.S. U-20 team for 2013 Twelve Nations Tournament in La Manga, Spain, starting all three matches. Andrews spent two summers (2015, 2016) competing for SoCal FC and also competed for the New England Mutiny in Women’s Premier Soccer League (WPSL) for three summers. She helped the Mutiny win 2013 WPSL East Conference title and reach WPSL semifinals for the third time in franchise history. She also was a member of the US Youth Soccer ODP Region I team in 2008 and 2009. Andrews has always gotten a kick out of social media and hopes to up her game now that she’s turned professional. “I always like to hear from my fans and supporters and interact with them. It’s a platform where we can connect to fans as well as other players and learn other people’s creative processes.” Follow her on Twitter at @MorganEAndrews or on Instagram at mo_andrews3/. Andrews’ junior year at USC was one filled with honors and accolades. She was named NSCAA All-Pacific Region First Team and named to the Duke Nike Classic All-Tournament Team (four-team tourney with all ranked squads). She was named the ninth best collegiate player in 2015 by Top Drawer Soccer. She also was ranked the second best collegiate player in the Pac-12 in 2015 by Top Drawer Soccer.
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Morgan Andrews USC
oughness and dedication runs in the Andrews family. Morgan’s brother, Michael, formerly participated in Teach For America and remains on faculty at the same inner-city school in Boston as a teacher and track & field coach. Her other brother, Matthew, is a U.S. Army Special Forces Green Beret who has served in Afghanistan. Andrews credits toughness and dedication as ingredients for USC winning the national championship. “The one word I would use to describe why we won it all is ‘grit,’” she said. “At a certain point, especially in the playoffs, it just comes down to who shows up and wants it more. I thought we matched everyone’s ability and matched everyone’s aggressiveness. So it came down to who wanted it more. We fought for everything and it paid off.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
FA C ES OF THE G A M E : w o m e n ’ s p r o
FA C ES OF THE G A M E : m e n ’ s c o l l e g e By Terry Jacoby
A Cardinal Keeper
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Andrew Epstein Stanford
tanford redshirt junior Andrew Epstein needed to come up with a save or the Cardinal dream of back-to-back NCAA Division I national championships would be stripped away by Wake Forest. Epstein came up with two – including a diving save on a shot that would have given the Demon Deacons a College Cup title. Teammates Corey Baird and Sam Werner scored Stanford’s final two shootout goals to give the Cardinal their second straight College Cup title with a dramatic 0-0 (5-4 PKs) win over Wake Forest in December. He lowered his career postseason goals against average to 0.34, an NCAA record. Epstein, from Fort Collins, Colo., spent time with the U.S. U-14 and U-15 National Teams from 2009-11. How did Stanford manage to not allow a goal during this year’s College Cup run? “The majority of our success lies with the 10 guys in front of me. There might have been a couple saves in each game, but no crazy performances where I was being tested for the whole game.” After winning the National Championship last year, what was the team’s mindset heading into defending your title?
“Since we had been there before, there wasn’t anything we really didn’t know how to handle.” Was anything different from an approach standpoint than the first run? “It felt very routine and almost business-like. I think both years we had the confidence we could win and it was just a matter of doing so.” You won the last two games in a shootout. How do you approach going into penalty kicks to decide the outcome of a game? “The first thing I do at the end of overtime is to get warm and go through another warm-up to help prepare. You also get your mind in the right place. You step into the goal and do your best to make a play.” Your team fell behind against Wake Forest in the shootout during the championship game. What was that pressure like? “I knew we were down, but I also knew I only had to make one save. You make the save. And then you think now I have to make another save and we win.” How do you approach stopping a penalty kick? “You can try and read people. It’s part of it, but it’s difficult depending on the player. I’m not sure anyone has a perfect answer to stopping a PK.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
andrew epstein, Stanford
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Epstein spent time with the U.S. U-14 and U-15 National Teams from 2009-11. He was called up to the U-14 team in 2009 and played with the squad in Guadalajara, Mexico in January 2010. The talented keeper also participated in the U-15 National Team Camp in Carson, Calif., in July 2011. Epstein has been Mr. Consistency and Mr. Dominant since becoming the Cardinal starting keeper in 2014. In his 65 starts over three seasons in goal for Stanford, the 6-foot keeper has allowed only 46 goals for an amazing 0.68 goals-against average. He’s made 174 saves (0.791 save percentage) while racking up a 45-8-12 overall record. He allowed only 14 goals in 23 games during this past season’s championship run. During his redshirt sophomore season, Epstein allowed 15 goals and posted a 0.631 goals-against average while playing 2,138 minutes and appearing in goal all but 26 minutes of the season’s 2,164. He finished 10th in the nation in goals-against average and fourth in goalie minutes played. His eight shutouts tied for eighth in school history.
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Epstein’s performance in the College Cup during Stanford’s 2015 title run was impressive from the start. He saved two Akron attempts in a dramatic penalty shootout in an NCAA semifinal in Kansas City on Dec. 11. His stop of Nate Shultz in the 10th round sent the Cardinal on to the title match. He didn’t allow a goal at the College Cup against a pair of top-10 offenses in Akron (2.33 goals per game) and Clemson (2.17 goals per game). During his redshirt junior season, Epstein was named the College Cup’s Defensive Most Outstanding Player and finished his season seventh in the country in goals against average (0.571). He was also voted an NSCAA Second Team All-American and became the second Stanford player to earn CoSIDA Academic All-America Division I first team honors, joining Taylor Graham (2002). With Epstein in the net the entire way, Stanford became the first team since Wisconsin in 1995 to not allow a goal in the tournament. Epstein was selected to the Top Drawer Soccer Best XI first team and also was named an NSCAA Scholar First Team All-American.
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Epstein began his club soccer career playing U-11 for Fort Collins Arsenal (CO) in his hometown. “I played with the Arsenal through my freshman year of high school and then in my sophomore year of high school I started going down to Denver to play for the Colorado Rapids youth teams.” He said club soccer was a worthwhile and enjoyable experience on and off the field. “It was great,” he said. “I had some good coaches and good teammates. It was a big part of the road on the way up and it was great playing with kids I grew up with and on the local field.” Playing for the Colorado Rapids was serious business. “There was four or five of us from Fort Collins and we would car pool to Denver,” he said. “It was challenging at times. You would get home late and have to do homework, but it was fun and worthwhile. “We never won State Cup with Arsenal, but we had success. With the Rapids, we played against other academy teams and made it to the finals in Houston one year.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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“(Club soccer) was a big part of the road on the way up.” Andrew Epstein Stanford
pstein has been a goalkeeper his entire soccer career, and he believes that training for such an important position requires the same dedication as a field player. “You need to be capable of doing the same things the field players are doing,” he said. “Any advice you see or tips you see for a field player is worthwhile for a goalie to follow.” But there are some other workouts keepers should focus on as well in order to better prepare for 90 minutes in between the pipes. “I think working more explosive type of drills and workouts like jumping and lateral movement exercises are very important for goalies,” he said. “I would go out and do explosive diving with people. Short sprints also are a good workout for goalies. And jumping is obviously very important because you want to be as explosive as possible. “But in terms of base-level fitness, being able to go out and run the same as a field player is really important.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
FA C ES OF THE G A M E : m e n ’ s c o l l e g e
A Promise Fulfilled National champion coach McAlpine talks spring conditioning
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eidane McAlpine took over as head coach of the University of Southern California (USC) women’s soccer team in 2013 with an ambitious three-year plan to win a national title. Although the Trojans had lost a total of 33 games over the previous three seasons, they started a rather speedy ascent to national title contender status, earning NCAA Tournament berths in McAlpine’s first two seasons. McAlpine’s plan came to fruition last fall when he led USC to the second NCAA soccer title in school history. McAlpine recently granted
FUEL Soccer an interview to discuss the start of the spring soccer season. A lot of US Youth Soccer players are preparing for tryouts and the start of the season. What advice would you offer them that might help them prepare? “I would say the biggest thing right now is to make sure their fitness level is good. Different parts of the country vary, but it’s important to put in time on the ball and make sure the touches are clean. You don’t want your fitness level to be the reason you can’t go out and execute the techniques that are needed to make the team. If your training
Keidane McAlpine, University of Southern California Head Coach
and technique are solid, you can be prepared whenever you’re in a tryout environment. You can physically survive and feel sharp on the ball. That makes for a confident tryout.”
What is the best way for a player to improve his or her fitness level? “I would say do some interval training. Our sport is about constantly running at different
paces. If you have access to a field, run the perimeter. Any time you’re at the half to end line, that’s a sprint. From the corner flag to corner flag, go 50 percent. Then go from the
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corner to half in a sprint. Continue that for a certain amount of time. It’s not just a steady jog; work on your speed and endurance.” What is the best way for a player to improve his or her touch on the ball? “I’m somewhat old-school. A ball and a wall can go a long way, just passing and receiving. As much as it may seem elementary, I recommend dribbling through cones and spending as much time working on quality touches.” How should players interact with coaches during tryouts? Should they introduce themselves? “I think you can introduce yourself, but you don’t have to go well above and beyond that. Let your play and work rate stand for itself. Most coaches have a keen eye on what they’re looking for. Don’t get into the stress of making the team. It’s a coach’s decision. Feel comfortable knowing you don’t control everything. Focus on putting everything you have out there. Be content with that, and let the coaches make decisions.” What type of strength training would you recommend for younger players? “Our strength and conditioning coach does a really good job getting them ready. They’re developing the power phase at this time of year.
This phase is about speed and agility. We work on form and prepare them with 300-yard shuttles with a change of direction. The power phase might include pushing sleds. I leave it up to the strength coach to drive them and continue to develop strength so they can be healthy and move their bodies with ease.” What type of attention do you pay to your players’ nutrition? “We’re huge on nutrition. Players need to start early in trying to understand what it takes to fuel their bodies to give maximum effort and recover. We have a dietitian here who educates our players. They have all of the information and tools to be high-level players. Nutrition is a big part of it to make sure they’re healthy and fueled properly before and after games.” How closely do you monitor your players’ social media accounts? “I think it’s important in today’s world that players are conscious of social media; nothing is really private. Even at a young age, they’re marketing themselves and creating a brand. We try to continue to educate and give ways for them to showcase themselves and make sure they’re seen as who they want to be as individuals and for their families.”
Keidane McAlpine, University of Southern California Head Coach
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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Q & A w i t h C o l l e g e C oac h
STARTING ON THE RIGHT FOOT New spring season brings new opportunities
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By terry jacoby
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nson Dorrance has coached some of the greatest soccer players in world during his many years as head coach of the North Carolina women’s soccer program. And he has some simple advice when it comes to preparing for tryouts or for the first practice of the season: Look in the mirror. “What I have learned over time, even at this level, is that talent is overrated,” said Dorrance, who this fall will enter his 41st year of service as head coach of the Tar Heels. Under his leadership, UNC has won 21 of 31 NCAA Division I National Championships. “We try to get [players] to embrace their own responsibility,” Dorrance said.
“It’s an interesting game of coaches trying to get players to take responsibility against the player offering excuses why they are not. The first step in anything is to take responsibility.” In its simplest terms, it all comes down to effort, responsibility, work ethic and commitment. All of these clichés are prevalent in the sports world for a reason – they are true when it comes to the keys for success. Dorrance, a former U.S. Women’s National Team head coach, said he met recently with a player who decided to “take Christmas break off” from playing and training only to return to Chapel Hill in below-average conditioning.
Overcoming anxiety can be the key to a good soccer tryout.
“We do technical testing and athletic testing when the kids get back. Even though she is one of my best players, she was at the bottom in nearly every category,”
Dorrance said. “The human brain isn’t fully developed until you’re 26 so at this age they are extraordinarily rationalizing every choice they make because they
are not wise enough to make the correct choice. “It’s interesting to watch them navigate their bad choices and they actually believe their excuses
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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for making the bad choices.” A good choice is to commit to getting in shape ahead of your first soccer practice. Coming into a tryout or camp out of shape shows a lack of respect for not only your coach and the game, but your teammates. Soccer is a team game and respecting your teammates is very important to not only your success but ultimately the team’s success. “In our environment, we have a full expectation that our kids are going to arrive healthy, fit and ready to go,” Dorrance said. “We send all our players a summer workout platform, and it still shocks me how many players don’t come in fit. Most of these players are generally the best athletes from the environment they come from, and they are accustomed to coming in and letting their talents carry them and then gradually getting fit through the preseason. “It’s a shock for them to realize they are not in Kansas anymore. It’s going to be a little different. The kids who don’t come in fit require most of the season to get fit, and that puts them in a severe disadvantage.” Dorrance says athletes need to embrace those opportunities to get them to their potential. “While their dream is to become an elite athlete, the choices they are making tell me that they no longer want to be that elite athlete,” he said. “Their dream is at one level, yet the reality is at a totally different level.” Dorrance, who debuted as the North Carolina men’s
soccer coach in September 1977 and then added duties as head coach and founder of the UNC women’s program in September 1979, recently finished his player reviews for the North Carolina players coming back next season. “I meet with each player and we go over data from their practice performance and their match performance during the year and do some goal-setting,” he said. It’s best for players to get in shape before “But most of the discussion is the first soccer practice. about how the players navigate these platforms: self-discipline, competitive fire, self-belief, love of the ball, love of playing the game, love of watching the game and grit. is a quality you choose every single day. What’s amazing is “The ones who truly aspire to play at the highest level when I have the players evaluate themselves against the have to solve the issue of navigating all these platforms standards of their dreams on a five-point scale – with five because if they’re missing any of those pieces, they aren’t being a U.S. National player – how many of them agree going to make it at the highest level. that they don’t have a five at any of the levels. “The players we recruit here have the ambition to make “We talk about the disconnect between their ambitions the U.S. Olympic team and the U.S. National Team. I have and the platform that evaluates whether they succeed or them rate themselves in all of these qualities. These are fail. This isn’t genetics. This is choice.” not qualities you are born with, these are qualities you Bonnie Young has experienced tryouts and first days of choose. You choose your self-discipline, you choose your practice from both sides of the soccer ball. She returned competitive fire, you choose your self-belief and so on. Grit to Chicago Red Stars FC as an assistant coach after playing
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Playing soccer is the best way to get in shape for tryouts.
for Chicago during the 2009 WPS season. An outstanding player at Penn State, Young was drafted with the 14th overall pick in the 2002 W-USL Draft and spent several years in the professional ranks. After beginning her coaching career at Rhode Island, she spent five years at Monmouth University before recently taking over the program at North Central College (NCC) in Illinois. Young has also coached several teams in the US Youth Soccer National League and US Youth Soccer National Championship Series. Young believes that being physically fit should be at the
top of a player’s to-do list when it comes to trying to stand out in a crowded field. “Players need to come in fresh,” said Young, who also serves as the director of the strength and conditioning program at NCC. “Don’t try to build your fitness base in the week leading up to tryouts. You can actually come in depleted physically, which is counterproductive to performing at your highest level.” Young suggests different types of movement, not just running, to maximize a player’s conditioning. “I know it sounds simple, but your body needs to be prepared for the repeated, quick, lateral movements that soccer requires,” she said. “If you’ve only been running in straight lines to prepare, your legs and joints won’t last. Be sure to build up your repeated sprint ability. “To show and play your best, you’ll have to make repeated sprints in small spaces, so accelerations, decelerations and sprinting with both passive and active recovery.” Young also suggests spending plenty of time before tryouts with a soccer ball at your feet. “Play soccer,” she says. “The best way to physically prepare is to practice what you’ll be doing at tryouts.
Play as much as you can. Try for a combination of smallsided and bigger spaces – if you can get into an 11v11 environment, as well, that would be great, too.” Courtney Drummond, a member of the coaching staff with LA Galaxy San Diego (CA-S) and a former standout player at Cal State University San Marcos, suggests players consider what coaches are interested in learning about their players. “Soccer players have to have a short-term memory,” Drummond said. “A player’s ability to forget what just happened and move on to the next play is so important. What happens when you turn over the ball, miss a shot, miss a save, miss a tackle? What is your response? The most important answer to all of these questions is how you respond and that’s what coaches truly care about.” Drummond says coaches can take some of the pressure off younger players and in turn will create a better player-coach relationship in the long run. “Tryouts for any youth player are a daunting task,” said Drummond, who also is the head coach at Sage Creek High School. “They have so many fears, they’re vulnerable and afraid to fail. I have coached at the youth level for eight years. Being at such a big club like LA Galaxy San Diego, I want all players to feel comfortable during tryouts. When you build a culture and environment that players trust, you see them take their play to such a higher level.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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f e at u r e
5 Tips for a Good Start to the Season
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By Terry Jacoby
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F
ive tips are courtesy of Courtney Drummond, who offers a unique perspective as both a successful player and now coach. She is on the coaching staff with LA Galaxy San Diego (CA-S), and she was part of the coaching staff for the lone team to earn four US Youth Soccer National League titles in four years. As a player, she was a four-year starter at Cal State University San Marcos and was an All-Conference selection and team captain. She played seven years with the San Diego Spirit at the Premier level.
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Arrive early As a coach, we have certain expectations. We want our players to come prepared in all facets of the game – mentally, physically and emotionally. Respect your coaches and teammates by being on time, or even early, which shows the coach how serious you are about the game. Move on from setbacks Do you have a plan mentally if you make a mistake? Come up with a plan if you make a mistake or have a bad night. Soccer players have to have short-term memory. A player’s ability to forget what just happened and move on to the next play is so important.
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Courtney Drummond
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Believe in yourself Having self-confidence is very important. You need to believe in yourself and your abilities. Don’t be just another player on the field, instead make a great and lasting first impression. You only get one just chance to make a first impression. Make it count.
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Have a good attitude Mental approach is just as important as being physically fit. Be focused, ready and have tons of energy. Be willing to step outside of the box and be away from your friends. Have a good attitude and positive body language.
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Fulfill coaches’ expectations Realize what your coach is expecting: If you’re an attacking player, be willing to have the confidence to take risks and take on players 1v1. If you’re a defender, it’s your ability to communicate and organize players in front of you, win balls in the air and tackle the ball.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
s ta r t o f s e a s o n
s ta r t o f s e a s o n
What You Need to Know About Tryouts
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By Terry Jacoby
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Mistakes happen Everyone makes mistakes. Soccer is a game of a thousand mistakes. Believe it or not, every coach who is assessing you has made plenty of mistakes while playing and coaching. Take warmup seriously Proper warmup is very important, and coaches are watching more than you think, so take everything seriously. Are you focused, ready and possessing the right mindset even in warm ups? Stay positive The hardest thing to do as a soccer player is stay out of your own head. The fear of failure and making a mistake is daunting to players. What happens when you turn over the ball, miss a shot, miss a save or miss a tackle? How you respond is being watched.
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Pay attention to your own body language You are being watched for a lot more than your soccer skills. Have good body language, don’t shrug shoulders, look up to the sky, throw your hands in the air or grab your jersey. Have the confidence to know that the best players are the ones who best react to tough times. Keep it fun Tryouts for youth players can be daunting. A tip for coaches is to make tryouts a positive environment just by interacting with the players. When you build a culture and environment that players trust, coaches will see them take their play to a higher level.
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GOALS: Set ‘em and get ‘em
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By joellen deleon
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s the beginning of the soccer season approaches, there is a sense of anticipation and excitement to start the season on a good note. Players dream of taking the first step on the field, while coaches envision the first day of practice, hoping they can positively influence their players’ development. There are several thoughts that run across the minds of the players and coaches, and among those thoughts should be goals for the next training session, the next game, the season or even goals for a multi-year plan. Goals are more than simply dreams and desires; they are specific and the effort is focused in one direction. No matter what
goals players or coaches set for themselves, here are a few tips to think about when putting those goals into place. CREATING YOUR GOALS There are numerous methods to building effective goals, but one specific technique is to follow the S.M.A.R.T. method. Goals should be S-Specific, M-Measurable, A-Attainable, R-Relevant and T-Time-bound. Kaylan Marckese, a sophomore goalkeeper at the University of Florida and 2015 US Youth Soccer National Champion with Tampa Bay United (FL), constantly sets goals for herself, and she knows which goals work for her, personally. “The tougher goals to
accomplish are the ones that are broader,” Marckese said. “A broad goal for me, for example, is I want to get my left foot better, but there’s so many different techniques and ways to use my
left foot for distribution or for touching. If I want to set a goal that my goal kicks are going to be 50 yards, I can specifically get there and measure it. When I get to 50 yards, then that goal is
accomplished, and I know that and it’s easy to tell.” For coaches, goal setting takes on a different perspective as they have to think about two sets of goals: the goals they
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
Kaylan Marckese, University of Florida
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want to achieve with a particular team and the goals they personally have for their coaching careers. When it comes to coaching the team, the coach should be aware that he or she does not have full control over the individuals. “You can influence those individuals, but you’re not in their head,” Sam Snow, US Youth Soccer’s Director of Coaching, said. “You can try to improve their personal motivation, but in the end, it’s their personal motivation. Only they can get the most out of themselves. All the coach can do is nudge them along and create the right environments for the team and the individuals to improve.” THINK IT AND INK IT “There’s the old adage of ‘think it and ink it,’” Snow said. “If you have these ideas in your head—that this is what you would try to accomplish this season, this year or in your soccer career—writing it down is step one. Without that, it’s just wishful thinking. Until you put it on paper and start to achieve those goals, it’s just dreams.” After writing a goal down, it is also recommended to share the goal with
other people, such as parents, coaches or teammates. Individuals can ask others for their opinions and figure out if the goal is realistic for the goal setter. In doing so, this may require the individual to go back to the beginning of the process and reassess the goal, but in the end, friends, family and peers can play a fundamental role in helping individuals stick to their goals. “I’ll constantly ask my trainers or the coaches or even other players, ‘Hey, will you watch this for me and really see if I’m doing that?’” Marckese said. “Sometimes, I feel like I’m doing great, but really I’m not. If I can get other people to help me, too, and if other people know my goals, surrounding myself with those type of people in that type of environment helps my goals grow.” In addition, coaches can discuss their goals with other coaches and their personal mentors. Receiving feedback on how coaches run training sessions or how they conduct themselves during a game can go a long way in improving the coaches’ skills.
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SHORT-TERM AND LONG-TERM GOALS Goal setters should think about both short-term and long-term goals. While individuals may set the ultimate longterm goal that they desire to see as the final result, there are short-term goals that they can create to guide them along the way. Long-term goals may not be able to be accomplished until the end of the season, or they might even be a two or three-year process, whereas short-term goals can be created based on the next training, the next game or the next week. “For more short-term goals, I would definitely focus on one game at a time and really drive home one thing,” Marckese said. “So in this game, I’m going to work on my feet being quick and I’m going to release the ball quickly. In a different game, I might focus on something different like I’m going to distribute a lot with my arm and see how accurate that is. Then my long-term goals, I would set them with my team and say we’re going to win these next five games in a row, so it would put us in a good position to win our league. For me personally, I would say I’m going to make
the regional ODP team this year.” Snow added it’s important to always ask yourself how short-term goals help toward achieving long-term goals. BEWARE: CONTROLLABLE AND UNCONTROLLABLE FACTORS Goal setting can become tricky when it comes to the factors that may be in the individual’s control and the ones that are not. The goals that are not primarily in the individual’s control are generally going to be tougher to achieve. For example, there is a difference between setting the goal of scoring a certain amount of goals in the game as opposed to a goal such as obtaining the diet of a top level athlete. “To an extent, [scoring a goal] is under your control, but not fully,” Snow said. “You can’t directly control you scoring a goal. You have to deal with your teammates actually helping you create goal-scoring chances, giving you passes that might put you in situations to take a shot on goal. That’s okay as a goal but not as directly under your control as your personal nutrition, your physical fitness,
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your personal sense of responsibility.” While individuals can set goals that may not be completely in their control, it is essential to be aware of these type of goals and why they can be harder to accomplish.
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REFLECTION At the end of the day, game or season, reflection of the individual’s performance in relation to his or her goal is an important step in the process. “Reflection is probably the biggest piece of it all,” Snow said. “As a coach, as a player, as the leaders of a club, think about the moments when we can step back and think about how we’re doing. So for a player or a coach, it can be after any single training session or match, not just the end of a season or the soccer year.” Evaluation allows players and coaches to see what progress they have made and if the goal was in fact achieved. “There are definitely goals you’re going to have to change, that aren’t met in the time frame you wanted to,” Marckese said. “You may have to extend the time span or alter that goal a little bit. The process is always going back and checking on that goal. You don’t set the goal and then go away from it and all of the sudden come back to it. I have to focus on that goal, and the more focused I stay, the harder I work to accomplish that goal.” There are numerous factors that play into goal setting, and each individual will go through the process in his or own way. It’s just a matter of finding what works best while keeping these tips in mind.
S.M.A.R.T. Goal Setting
S – SPECIFIC M – MEASURABLE A – ATTAINABLE R – RELEVANT T – TIME-BOUND Why Goals Fail: + + The goal was not written down. + + Rewards for achieving the goal were not given. + + The goal was unrealistic or not specific enough. + + The goal is not really believable or there was no commitment. + + Goals change too often. + + You didn’t hold yourself accountable or didn’t have someone that would. + + The goal did not include a realistic plan.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
Kaylan Marckese, University of Florida
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D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
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ne w produc ts
power recipes ++Omelette in a Mug
++Turkey Provolone Wrap with ++Avacado Mayo
Ingredients
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+ + 2 to 3 eggs + + 1 tablespoon of meat (ham, saugage, etc.), diced + + 1 tablespoon of salsa + + 1 tablespoon shredded cheese + + Olive oil + + Salt + + Pepper
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Ingredients
+ + 1 large sun-dried tomato tortilla shell + + 3 slices deli turkey meat + + 1 slice provolone cheese + + 2 tomato slices + + 2 lettuce leaves + + 1/2 avocado + + 2-3 tablespoons mayonnaise
Directions Coat your mug with olive oil or cooking spray. Add eggs to mug and whisk together with a fork. Add diced meat, salsa, cheese, salt and pepper. Whisk till all ingredients are completely mixed together. Microwave on high for one minute. Stir and break up any large chunks of egg. Cook for another 45 to 60 seconds or until eggs are set. Top with a bit more cheese, salt and pepper. Total prep time: 10 minutes
Directions In a small bowl, mash avocado with fork. Add in mayonnaise until it reaches your desired consistency. Set aside. Assemble wrap: layer tortilla with mayo, turkey, cheese, tomato, and lettuce. Wrap and serve immediately, or refridgerate until ready to serve Enjoy! Total prep time: 10 minutes
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R �
quick meals
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The next time a parent asks you the age-old question, “What’s for lunch?” throw one of these recipes back at ’em. Both you and your body will love them!
++Mediterranean Panzanella + + 2 pita breads, halved and cut in strips + + 4 baby cucumbers, sliced at a bias + + 6 small vine ripe tomatoes, quartered + + 1 yellow pepper, small diced + + 1 red pepper, small diced + + ½ small red onion, thinly sliced ++Quick and Easy Chicken Burrito + + 2 cups cooked shredded chicken + + ½ cup Mexican cheese blend (or mozzarella) + + 1 avocado diced
+ + Small handful of flat parsley leaves, torn + + Salt to taste + + Crushed red pepper (optional)
+ + 2 tablespoons cilantro chopped + + 4 large tortillas + + 1 tablespoon oil
++Creamy Buffalo Chicken and Black Bean Quesadillas + + 1 1/2 cups cooked and shredded + + 1/4 cup Franks hot sauce (or other chicken (or 12.5 oz canned chickenwing sauce) like from Costco) + + 1/4 cup sour cream (plus more for + + 1 (15 oz) can black beans, rinsed and topping) drained + + 2 teaspoon diced green onion + + 1/4 cup shredded cheddar cheese + + Salt and pepper to taste ++Tomato-Stuffed Avocados + + 2 small tomatoes, chopped + + 2/3 cup crumbled feta cheese + + 1/3 cup chopped red onion + + 2 tablespoons minced fresh parsley + + 2 tablespoons olive oil + + 1 tablespoon red wine vinegar
+ + 1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano + + 1/8 teaspoon salt + + 1/8 teaspoon pepper + + 2 medium ripe avocados, halved, pitted and peeled
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lunch time
Three Nutrition Tips From an Expert
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By Terry Jacoby
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M
olly Morgan, an Apalachin, N.Y. resident, is a nutrition consultant for professional sports teams as well as a published author. She offers three tips for a nutrition strategy for youth soccer players. Stay on Schedule That means having that first meal before school for all athletes. “Breakfast is key to performance gains on the field,” Morgan said. For athletes who are not hungry when they wake up, Morgan recommends packing a banana, almonds, fruit or a nut-type of granola bar to eat later in the morning. Studies show that fueling at the start of the day also leads to performance gains in school. For athletes who take the time to eat breakfast at home, Morgan
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recommends whole grains, fruit and protein. Examples include scrambled eggs, toast and fruit or whole-grain cereal with milk. Fuel during and after practice A soccer practice generally lasts longer than one hour, so it is important for players to fuel – in addition to drinking water – during the training session. Morgan’s rule of thumb is that athletes should consume 30 to 60 grams of carbohydrates for each hour of practice. That can come in the form of food and sports drinks. Food recommendations include honey stinger energy chews (without caffeine), orange slices, raisins and pretzels. Once practice is over, an athlete can see the most gains if he refuels within the first 30 minutes after a workout with a combination of carbohydrates and protein.
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A healthy diet can translate to a better performance on the field.
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Hydrate throughout the day Proper hydration requires a full-day commitment. An athlete cannot expect to perform at his highest level if he’s not properly hydrated. “Athletes should sip fluids throughout the day with the goal of having most of their daily fluid intake from water,” Morgan said. Athletes ages 14 to 18 should be drinking
11 cups of water a day. A soccer player should drink eight to 16 fluid ounces of water two hours before practice and another eight ounces 15 to 30 minutes before the training session. During practice, a player should drink four to eight ounces every 15 to 20 minutes. After practice, he or she should replenish with 24 fluid ounces for every pound lost.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
nutrition
a day i n t h e l i f e
Missouri State
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rooke Prondzinski played in all but one match for the Bears during her sophomore campaign. The talented junior forward matched her season total in goals (3) from her freshman season. She finished second on the team in shots taken (21), targeting 15 of them on the goal. As a freshman, Prondzinski started 16 matches and was second on the team in scoring with 14 points, leading the Bears with eight assists and contributing three goals.
She was All-MVC Second Team and made the MVC All-Freshman Team. In 2015, Prondzinski tallied a hat trick in the US Youth Soccer Regional Championships for the KC Metro Dynamos. She led the Metro Dynamos club team to a third-place finish at US Youth Soccer National Championships in 2014, the fourth-consecutive year that squad won the Missouri State Cup. She also was selected as a Best XI at the US Youth Soccer National Championships in 2014.
brooke prondzinki game-day routine 9-10 am: Wake up and have breakfast. “That would include a piece of fruit and a whole wheat muffin with peanut butter and a yogurt.” 10 am: “I like to get up and get moving so I will go for a walk or a light jog.” Noon-1 pm: Lunch. “I like to get some carbs at lunch so I will have some whole wheat pasta or maybe some chicken and a side salad.” 2 pm: Relax and “not do too much.” 4 pm: Team activation warm-up is a couple hours before game time. “This is a series of exercises and stretches to help get your body moving.” 5 pm: Snack. A couple hours before a game, I like to have a small snack – something around 100 to 200 calories. It might be a banana or protein bar. 5:30 pm: Team reports to the locker room. “We listen to music and start warming up and getting ready for the game.” Post-game: “I always have a glass of chocolate milk. It’s the best recovery drink.”
Tips from Prondzinski Prepare early: Prondzinski’s game-day routine begins the day before. “I think it’s important to get a good night’s sleep before a game so I try and get eight to 10 hours of sleep. And even if the game is at night, I need to go to bed early.”
Be goal-oriented: Prondzinski suggests using time before a game to set and review goals. “I set a goal for myself before every game. For example, I need to get so many shots in the first half or for the game. Then, before the game I try and picture how I can accomplish that goal.”
Keep a schedule: Prondzinski is a pre-med major playing a Division 1 sport. “It was a challenge to manage my time as a freshman,” she said. “I have a planner with me at all times, and I plan every day out. I even block off time for studying. If I get tired I can take a 15-20 minute power nap, and that usually keeps me going.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
Brooke Prondzinski
a day i n t h e l i f e
spiro pliakos University of Detroit-Mercy
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forward/midfielder for the University of Detroit-Mercy, Spiro Pliakos was voted Second Team All-Horizon League last year as a junior. He led the team in scoring with four goals and one assist. He tied for sixth in the league in goals per game (0.33) and tied for seventh in Horizon League contests in shots (27). He was also named to the Horizon League Men’s Soccer All-Academic Team. A native of Rochester, Mich., Pliakos played US Youth Soccer
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with Waza FC East 96 Juniors. Waza won back-to-back US Youth Soccer Michigan State Cups during Pliakos’ final two seasons with the club. They also won the Region II Championships and reached the US Youth Soccer National Championships during his final year (18U) in 2014. “My club coaches were great and helped me take my game to the next level,” he said. “It’s a big reason why I am playing in college. They pushed us to be better players.”
9 am: Wake up and have breakfast. “Breakfast is my favorite meal of the day and the most important. I always try to have eggs for protein and some fruit.” 10-noon: Go to class. 12:30 pm: Rest. “I like to get an hour nap in at some point before a game.” 2 pm: Head over to the stadium. “I usually get there earlier than most players because my pre-game routine is pretty extensive.” 2:30 pm: Mental time. “I like to listen to music by myself and gather my thoughts. I like to picture the game and play it out in my head. I think it’s important to visualize the game.” 3 pm: Stretching and “getting my body ready for the game.” 3:30 pm: Team meeting. “We have a team meeting about an hour before the game.”
Tips from Pliakos Go to class: Most college teams have classes on game days. “We are not excused from classes on game day until about three hours before the game,” Pliakos said. “It’s important to plan your pre-game routine around your classes and that requires organization and planning.”
Eat well: Pliakos says nutrition is a big part of his schedule and planning for it is very important. “I try to eat from every food group with a lot of fruits and vegetables,” he said. “In order to perform at your best, you need to have the proper nutrients to play 90 minutes.”
Get enough sleep: Pliakos schedules in 9 to 10 hours of sleep every night. “I’m up late doing homework, and we have assignments due at midnight but it’s important for athletes to get proper rest,” he said.
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
spiro pliakos game-day routine
M o l en ’ s T i p s f o r Co n d i t i o n i n g
Nicole Molen
Work the track: For running in the off-season, USC has a distance day, track day, mid-distance day and a sprint day. “For example, on the distance day we will run a mile around 6:30 pace, and then rest for five minutes, and do another mile. Sprints will be either a 300-yard shuttle or 150-yard shuttle,” Molen said.
University of Southern California
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By Terry Jacoby
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N
icole Molen, a junior midfielder for the 2016 NCAA national champion University of Southern California (USC) Trojans, also excels off the field. The Westlake Village, Calif., native boasts an impressive 3.92 GPA as a human biology major, and – for the second year in a row – earned Pac-12 All-Academic First Team honors.
“I understand how things work and why we do certain drills and conditioning techniques,” said Molen, whose two knee surgeries during her senior year of high school set her on a path of biology and physical therapy. “I understand the mechanics of why we are doing something and how it applies to being better on the soccer field.” Molen says a USC workout day includes conditioning followed by weight lifting. “Conditioning will be 300-yard shuttles with 30-yard increments with a time limit of 60 seconds. We will do one 300-yard shuttle and get two minutes of rest and do that six times. That will be our conditioning portion of that day’s workout.” Then the team heads to the weight room for “total body training.” “We have a primary block and a secondary block,” said Molen, who won the Dominance Award from the school’s strength coach. “They could include squats or chin-ups or bench press. We always pair our upper-body exercise with our lower-body exercise.” Stretching also is very important. “We do dynamic warm-up with stretching before workouts and always stretch during our cool down,” said Molen, who played US Youth Soccer for Real So Cal SC. “I try to get to practice early so I can get stretched out. It’s also important to stretch on off days.”
Work on ball control: Molen believes it’s important to include skill work with your conditioning. “We do a lot of ball work at the start of practice – like different moves and touches with our feet individually – and then progress to passing patterns and technical moves,” Molen said. “We always start practice with ball work and passing drills.”
Nicole Molen
Stay fit: “If you are fit, you will be able to do more on the field,” Molen said. “A lot of young girls are hesitant to go into the weight room, but it’s a very important part of conditioning. It really translates to playing soccer.”
D o w n l o a d t h e F U E L S o c c e r A p p O n Y o u r D e v i c e b y S e a r c h i n g f o r “ U S Y O U T H S OCC E R ”
wor ko u t pl a n of t h e m on t h
Kimberly Keever University of Washington
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By Terry Jacoby
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W
hen FUEL Soccer caught up with Kimberly Keever, the University of Washington standout was walking through campus on her way to see the school’s nutritionist. Therefore, talking to the forward from Manhattan Beach, Calif., about taking care of her body through the foods she eats – and doesn’t eat – was only fitting.
“We are working on a plan to maximize my protein intake, which is very important in the offseason when you are trying to build muscle and trying to get stronger for the next season,” said Keever, who will be entering her senior season this year. “I am protein-building along with making sure I get a lot of carbs and eating plenty of fruits and vegetables.” Keever, who started all 20 matches for Washington at forward in the 2016 season and was named to the AllPac-12 Second Team, says nutrition and conditioning in general is always a work in progress. “My freshman season, I didn’t have a good routine of what to eat on game day,” she said. “I am still trying to figure out what works best for me and things like how
many hours before a game I should eat. I’m just figuring out now that eating four hours before game time works best for me.” Keever is quick to point out that everyone is different and plans can vary from player to player. “We have a nutritionist here that we meet with all the time,” she said. “We go over what our ‘normal’ meal should be and then talk about what we should and shouldn’t be eating before and after a game.” Keever played for Beach FC in Long Beach, Calif., starting in 2010, and together, the team won the US Youth Soccer National League and the US Youth Soccer National Championship in 2014. Taking care of her body has been an important part of her day for a long time – whether in-season or out-of-season. “I eat a lot more protein during the offseason than I do during the season, and that’s the biggest difference,” she said. “I will have some ice cream here or there in the offseason. We can have some ice cream every once in a while because it has some fat and dairy that’s good to have.” Kimberly Keever
K ee v er ’ s N u t r i t i o n T i p s Be mindful of what you eat after a workout: “After a game, we focus on recovery and have either a shake or juice or even chocolate milk as early as 10 minutes after the game. Then, about an hour later, we get in a meal like chicken and pasta. It helps refuel our bodies.” Eat complete meals throughout the day: Pregame for Keever includes a breakfast of “oatmeal and maybe sausage or some kind of protein,” she said. “I will have lunch around noon and eat some chicken and pasta. About three or four hours before the game I will have a peanut butter sandwich and maybe some pretzels.” Stick to a plan: “Whenever I stray from my meal plan I can feel it right away,” Keever said. “And because of that I don’t perform at my best. You need to plan what you are eating and stick to the plan. And don’t look at what other players are doing. Stick to what works for you.”
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