MGL Academy Newsletter IN THIS ISSUE
January 2018
Academy News Welcome to the first edition of the MGL Newsletter we hope to keep everyone better informed with whats happening in the Academy and the MGL.
Sports Science Overhead Squat
-2-
Featured Squad 2018 Under 12s
-5-
Past Players Megan Lynch
-6....................................................................
There has been a lot of changes this year to the academy personnel a full list of squad contacts can be found on page 8. It has been a very busy time for the Academy staff, due to changes in structure we had a lot of challenges and a shorter time than normal to get the academy up and running and with over 760 players in for assesments it was a large undertaking, but we got through it and most of the squads were selected before christmas. Some of the teams have played friendlies and I would like to thank Kilmore Celtic, Home Farm, Dundalk, Glebe North, Raheny United & the FAI Schools Team.
Our Under 18 Captain Kerri Duffy before our match with Limerick
planned for the commencement of a new Southside Academy which we hope to have up and running in the very near future. While some logistics still have to be worked out Our U18s had a great start to their this will initially give the oppourtucampaign this year with a compre- nity for another 40 players to enter hensive win over Limerick in the into the Academy enviroment. U18 Interleague. They travel away from home in February to take on Each issue we will feature the following sections in the newsletCork and Wexford. ter, Sports science, medical, NutriGood news from a facilities tion, Featured Squad, and Past Playperspective with work started on ers. Along with Academy news the new medical room. A full article calender and featured Training on this will feature in our February Session. Check out our competition issue. Also we are hoping to see on page 3. work start on the new all weather surface at the Oscar Traynor We hope you enjoy this newletter and we welcome all comments. Centre. Talks and meetings have been
2
MGL Academy Newsletter • January 2018 • Issue 1
Sports Science FUNCTIONAL MOVEMENT SCREEN The Overhead Squat The functional movement screen is a set of tests which allow the S&C coach to enhance biomechanical performance and predict Musculoskeletal injury in athletes. There are many tests which are available to the coach for assessing functional mobility (range of motion) of a joint. However, as time is at a premium for coaches and players alike, the Overhead Squad gives a valuable all in one solution (Clifton et al, 2015). Musculoskeletal injuries mostly occur in preseason when high physical demands are placed on players who may have muscular compensations due to tightness or weakness in muscle groups. If these restrictions are not identified and corrected, performance may suffer, and the athlete will be prone to injury throughout the season (Cook et al, 2010). What does the overhead squat test identify.The test requires the use of a dowel to be held overhead as a squat is performed. The test shows the bilateral symmetry of the ankle, hip and hip extension, as well bilateral symmetrical mobility of the shoulders and thoracic spine extension (Cook et al 2010). There are many issues that can be identified during the overhead squat, but for the
Figure 1 Feet externally rotate on descent, indicating overactive calf, hamstring and TFL muscles, but good bilateral symmetry
Figure 2 Slight abduction of the knees may be due to foot external rotation. Abduction usually corrected with Piriformis Stretch, Hamstring Stretch, TFL Stretch
strengthening it….!!!! Once the player has been assessed the coach will prescribe a personal programme of both strengthening and stretching exercises to correct any imbalFigure4
Figure3 Good symmetry on descent with torso parallel to tibia.
moment the basic assessment covers seven main areas, each of which can guide the coach to further detailed assessment if required. 1. 2. 3. 4.
Feet Rotation Knees moving in Knees moving out Depth of squat
5. Arms falling forward 6. Heel raises 7. Torso falls forward Lengthening
it
and
Torso falls forward on descent to horizontal squat level, with increased lower back arch. Core strengthening and Hip Flexor Stretch, Latissimus Dorsi Stretch, Erector Spinae Stretch
ances. For the benefit of the athlete,coach and physiotherapist the assessments is recorded, as a way to measure improvements and to give a baseline of functional mobility for players returning from injury. An assessment is usually carried out every six weeks, which allows for coaches to make changes to the players programme where necessary.
3
MGL Academy Newsletter • January 2018 • Issue 1
R.I.C.E.
Half the battle of combatting and treating football injuries are what to do at home before you get seen by a therapist. The R.I.C.E. protocol is useful for pain relief and has some use in reducing swelling and bruising. This is a simple, non-medicated option for homecare of an injury, primarily in the first 48 hours.
David Berry our resident Athletic Rehabilitation Therapist
None of the advice given should substitute a visit to a therapist/doctor, which is always the most effective form of treatment. If you have any questions about the R.I.C.E. protocol or any other methods of treating injuries at home, or if there is anything in particular you’d like to see addressed in the next newsletter, feel free to drop in and see me any Friday.
The R.I.C.E. protocol relies on four main interventions; Rest, Ice, Compression and Elevation. Rest: The easiest to do. After an injury in a football match you should avoid any unnecessary exercise. It is important to maintain as much pain-free movement as possible but sporting activities should be avoided until you are assessed by a therapist and cleared to return. Ice: Ice can be used as a numbing agent for pain relief as well as there being some evidence to suggest it can reduce swelling and bruising. Ice can be used as often as required up to a maximum of every 2-3 hours, usually for 10-15 minutes at a time. Do not ice directly on the skin for prolonged periods to avoid ice burns, a layer of towelling should be used when icing. Heat therapies should be avoided particularly in the first 48-72 hours after injury. Compression: Compression bandages can be applied easily. The aim of compression bandages are to reduce blood pooling at the site of injury and to reduce swelling. Therefore, when applying,
you should start with compression distally (i.e. the furthest point of the injury) working back towards the body. Compression bandages should be tight but comfortable and can be worn for as long as necessary, although they will lose tension over time so may need to reapplied. Elevation: The role of elevation is, again, to avoid blood pooling during periods of inactivity. This is important while sleeping or any long periods of sitting after an injury. Roll up a jumper or use a pillow to prop up an injured ankle or knee while sleeping to help reduce any potential overnight swelling.
It’s Competition Time #weplaystrong is the UEFA hash tag for the womens game. At the MGL we want our own and its your chance to get involved. Come up with a hashtag that represents what the academy is and what we are all about. This hashtag will be used on all social media and advertising and will be posted around the
Academy for all to see. Open to all Academy Members To Enter: Email your name and your hashtag to mglhashtag@gmail.com Best hashtag will be picked by a panel of 4 Academy staff and the winner will be announced 22nd Feb 2018. Prize is an Academy Quarter Zip Top.
4
MGL Academy Newsletter • January 2018 • Issue 1
HYDRATION
When exercising, the body generates heat which it must eliminate through sweat. Unless these lost fluids are replaced by drinking, you run the risk of becoming dehydrated, which can cause fatigue and impair performance. Aim to have 100-150 ml (one small glass) every 15 minutes during exercise. Drink water or you can make your own drinks using the recipes below. • 250mls squash / cordial (concentrate) • 750mls water • Pinch salt (1g) • Mix together & chill • • • •
60g glucose 1 Litre water Pinch salt (1g) Mix together & chill
Nutrition 101
The following article is an overview of nutrition and the three macro nutrients Protein, Carbohydrates and Fats. When it comes to high intensity sports such as soccer our primary source of energy comes from carbohydrates. Carbohydrates are stored in your muscles and liver as glycogen. The higher the intensity of exercise, the greater amount of glycogen is used for fuel. During a match these stores last for around 60 minutes meaning you must take on extra carbohydrates so that
Eat Clean, Get Sleep Drink Water, Exercise Repeat your energy levels last until the final whistle. If glycogen stores are fully depleted, this causes a reduction in Sprint performance, loss of skill execution and impaired decision making. Consuming appropriate carbohydrates before and during football activity are both strategies used to delay fatigue and improve performance. Carbohydrates come in the form of fruit & vegetables and grains such as rice, pastas, oats and whole wheat products. Carbohydrates also come in the form of cereals and breakfast bars.
As well as Carbohydrates we also require Protein which aids in repairing muscle damage after intense exercise. Protein also aids our recovery by building new muscle fibres, the better we recover, the better we can improve. Protein also provides us with energy and can help us feel fuller for longer compared to the other macro nutrients. Both protein and carbohydrates contain 4 calories per gram. Good protein sources come from meats and dairy as well as nuts, seeds and beans such as kidney beans. Chicken, Turkey and most leans meats will have a high amount of protein and if you are vegetarian or vegan protein intake can be got from plants, beans and lentils. The final macro nutrient is fats. At 9 calories per gram, fats offer a high amount of energy but can also be high in calories for very little food. Keep this in mind when preparing food for training and match days as fats digest at a slower rate than proteins and carbohydrates. Fats can be found in meats, nuts/nut butters as well as oils such as olive oil. Fats can also be found in tasty foods such as crisps, donuts/pastries
and many fast foods. However fats are important as they help with the delivery of vitamins and minerals which aid in recovery. Over the next few months we will look more into detail on the importance of nutrition. Next month we will look at carbohydrate intake pre and post match/training.
5
MGL Academy Newsletter • January 2018 • Issue 1
MGL U18s Limerick
6 0
With only 5 minutes gone we were awarded a free kick after Lia Rielly was brought down 22 yds out, A superb free kick from Emma Campbell gave us an early lead, with only 9 mins to go in the first half Kerri Duffy made it 2 nil when she got on the end of a poor Limerick clearance, with the introduction of Nicole Smyth at half time she quickly dominated down the wing and two well Aoife Hanley who scored a brace on the day
placed crosses lead to two goals from Aoife Hanley the 2nd a well placed header into the back post, Limerick had some good chances but were quickly closed down by the MGL defence who denied them at every chance. The MGL continued to dominate possesion and a moment of brilliance saw Georgia Monks get her name on the score sheet. Erika Browne wasted no time after her introduction and quickly sealed Limericks fate, after some fancy footwork she placed it by the keeper. Squad: Aimee Maher, Amy Cahill, Aoife Brophy, Aoife Hanley, Emma Campbell, Erica Brown, Georgia Monks, Jessica Darby, Kate Newe, Kerri Duffy, Lauren Fox, Leah Farrell, Lia Reilly, Nicole Maher, Nicole Smyth, Tara Berigan, Taylor Massey, Tiffany Roberts, Zara Lawless, Niamh Murphy Halsted.
MGL Under 12 Squad
Addison Emma Daughtry, Alice Durrett, Alicia Maher, Aoibhe Fleming, Ella O'Driscoll, Faye O'Sullivan, Grace Iurascu, Grace Connor, Jessie Fitzgerald, Kate Drumm, Keelin Dodd, Leadh Mc Eon, Leah Byrne, Leah Riley, Pia Madden, Robin Baird, Robyn Walsh, Ruby McCarthy, Ruby Rose Carolan, Sarha Winders, Joy Ralph. The squad is made up of 22 players from 15 different clubs. Since the Christmas break we have played three friendly's against Kilmore Celtic, Raheny Utd & Glebe North, with three consecutive wins under our belt the buzz in camp is amazing. Since October this squad of girls have gelled together to create an exceptional and hardworking squad who are a pleasure to work with.
very well, She is a returning player from last year's squad and that year has helped her to understand
Coaches: Alex, Tony & Ben This year this Squad will be heading to Belfast and Cork, we hope to arrange some games with Inishowen. All going well and with the quality we have in the squad we would hope to secure a spot in the Regional Interleague Competition Final in Limerick We have implemented a new training syllabus which will give the players everything they need to develop as players within the Academy Structure. This year's Captain is Aoibhe Fleming (Peamount Utd) A strong centre back who controls the line
the Academy way of playing which she relays to the rest of the team. Even at a very young age she has shown maturity in this role. At the moment we are working with the players to help them with the transition from defence to attack, in a 3-2-3 formation. Meet the coaches; Tony Nolan (Head Coach) Ben Guildea (Coach) Alex Nolan (Coach)
6
5 Things we didn’t Know 1. I have 15 caps for Ireland, also played in the Bob Doherty . 2. Played in the first Carlie Ftizgerald Cup FIinal winning it with Shelbourne FC also got MOTM
Left Mid / Forward for Peamount in the Womens National League 3. Won the Gaynor Cup, scoring the winning penalty and came 2nd in Arsenal Cup with MGL. 4. Played in Old Trafford for the Manchester United Soccer Schools. 5. Won the FAI Senior Women's Cup in the Aviva Stadium with Raheny Utd in 2014
MGL Academy Newsletter • January 2018 • Issue 1
Megan Lynch
U15 MGL Academy Coach Q: Where did you start playing football and what age. A: I began playing football for my local club Swords Celtic at the age of 6 and played with the boys right up until u13s when I made the switch to womens football and joined Shelbourne Girls FC. Q: Do you still play any other sports A: For years I used to play football and I trained in Tae-kwon-do and competed. I was All Ireland champion for many years and was going for my black belt but trying to commit to both sports was too difficult so I made a choice in 2012 to leave Tae-kwon-do. Ever since I have only played football. Q: What was it like to represent Ireland A: Something every player dreams of, putting on that green jersey and listening to the national anthem being played before the game. its the best experience anyone could ask for and such an enjoyable one also, you also make friends for life from playing with the irish squad.
Q: What was your proudest moment A: I would probably have to say scoring my first international goal. it was the first game of qualifiers in Russia against Bosnia and it was 0-0, I was loosing the ball too much in midfield and I remember being told to take less touches, so when the ball came to me next, I was about 35 yards out and I decided to just hit it and thankfully it went in! Q: Is it hard to balance your diabetes and training A: At the start it was hard to balance and trying to get my sugar levels under control to be able to last a training session or match but I was diagnosed in 2002 so I have been doing it for so many years now and I would like to think i have it well balanced. it is challenging and can effect your performance and moods but it is something I just have to get on with and make sure it wont effect me on the pitch.
7
MGL Academy Newsletter • January 2018 • Issue 1
UPCOMING EVENTS FEBRUARY 2018 MONDAY
TUESDAY
WEDNESDAY
THURSDAY
1
FRIDAY
2
SATURDAY
3
Under 17 FAI Training Camp
5
6
FAI Training Camp
7
8
Under 17 FAI Training Camp
13
14
15
FAI Under 16 Training Camp
4 Under 17
MGL Academy Training
Under 14s FAI Cup Qtr Final Carrigaline Utd v Kilmore Celtic U18s away to Peamount Utd v Mervue Utd Cork
9
10
MGL Academy Training
Draw to be made for Under 14s FAI Cup Semi Final.
12
SUNDAY
FAI Under 16s Cup Qtr Finals Real Tubber V Shelbourne
16 17 MGL Academy Training
U15 Schools V Northern Ireland
11
FAI Under 16s Cup Qtr Finals Kilmore FC V Athlone Town
18
Academy Squads U12,U13,U14 travel to play IFA Ulster University
Week ending 18th Feb Under 18s FAI Cup Semi Final Lakewood Ath v Shelbourne
19
20
21
22
23
MGL Academy Training
24
U18s Academy Squad away to Wexford
25
Week ending 25th Feb Under 14s FAI Cup Semi Final
26
27
28
Red = International News Green = Club News Black = Mgl Academy News
8
MGL Academy Newsletter • January 2018 • Issue 1 1)2(&3"4$05 6$77/+8(9:"8
Contact Numbers and Emails. Academy Director Philip Henry 0877004034 philhenrymgl@gmail.com Under 11s Nicole Plunkett 0851819583 nicolegwenp@hotmail.com Under 12s Tony Nolan 0852018965 tonynolan68@gmail.com Under 13s Stephen Caswell 0879480470 stephen@jodinsurance.com Under 14s Alex Crean 0877662766 crean.alex365@gmail.com Under 15s Ciaran Russell 0879617530 ciaranrussell@gmail.com Under 16s Paul Murray 0863599839 pmurray1968@yahoo.ie Under 18s Declan Quinn 0867379312 dec.quinn@gmail.com
Featured Drill U15s
;+"3<$7%
!"#$%
/3+%+"&=&I+"">&=&J$4+" .<$0$% I$F$"#3"4&+6&+&:"35@
&'$()*+,-%
./0$%
!/"'*"0
!"#$%&'(
K.LL&)&M.AL&DJ
!$73*/-#/+8 *+%,&!-. ) ) ) ) )
N-;35&3"50&O&5$+,6&G$F0%$&52$&65+%5@ D+66&+"#&,09$&+%0:"#&52$&4%3#&+##3"4&3"&60,$&#>"+,31&65%$5123"4@ /+"&0";>&-+66&50&6+,$&5$+,&=&1+"&0";>&-+66&50&052$%&5$+,@ HF5$%&-+66&50&052$%&5$+,&1;06$&52$&6+,$&-;+>$%&#0?"&76,+;;&+,0:"5&0F&-%$66:%$<@ D%04%$66&50&1;063"4&52$&-;+>$%&#0?"&50&,+E$&+&12+;;$"4$&F0%&52$&G+;;&7'9'<@
) A9A&B+%4$5&C+,$. ) B2$&5$+,&3"&-066$6630"&5%>&50&-+66&50&52$3%&5+%4$5&-;+>$%&52%0:42&0"$&0F&52$&4+5$6& 50&610%$@&PF&#$F$"#3"4&5$+,&?3"&35&G+1E&52$>&5%+"63530"&50&+55+1E@ ) D%04%$6630".&Q"1$&52$&5+%4$5&-;+>$%&%$1$39$6&52$&G+;;&62$&,:65&-;+>&35&50& #$F$"#3"4&5$+,&3,,$#3+5$;>&60&52$%$&36&+"052$%&,0,$"5&0F&5%+"63530" ) /0+123"4&D03"56.&I$F$"639$&62+-$&710,-+15<&=&N1%$$"3"4&52$&-+66&=& /0,,:"31+530"&=&I$13630"&3"&5%+"63530"&710:"5$%&0%&-066$66<@
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
This Issue has been Sponsored By O’Neills & Carlton Hotel
REFERENCES Page 2. Clifton, D. R. (2015). Overhead deep squat performamce predits functional movement screen score. International Journal of Sports Physical Therapy, 10(5), pp. 622–627. Cook, G. B. (2010). Movement: Functional Movement Systems. Screening Assessment Corrective Strategies. On Target Publications.