::DEFINITIONS::

 External Rotation of the hip- movement of the leg outward (foot will point away from the body) use of the following muscles; piriformis, gemullus superior, obturator internus, gemullus interior, obturator externus, quadratus femoris, gluteus maximus, gluteus medius, Sartorius, iliapsoas, long head of biceps femoris.

Adduction of the leg- moving of a body part toward the central axis of the body. Using the following muscles; adductor magnus, longus and brevis, the gracilis and the pectineus

Frontal Plane-(coronal or lateral cardinal plane) line which splits the body vertically into front and back halves of equal weight. Frontal plane movement involves; hip-AB/ADDuction, trunk-lateral flexion, scapula-elevation/depression, foot/ankle-inversion/eversion, wrist-radial and ulnar deviation.

Flexion of the neck- The act of bending a joint or limb in the body by the action of flexors. Flexors of the neck include; longus coli and longus capitus.

Center of Gravity- the point within something at which gravity can be considered to act; in uniform gravity it is equal to the center of mass.

talocrural joint- synovial hinge joint that connects the distal ends of the tibia and fibula in the lower limb with the proximal end of the talus bone in the foot.

Hamstring muscles- biceps femoris (long head/short head), semitendonosis, semimembranosis.

Quadriceps muscles- biceps femoris, vastus medialis, vastus intermedius, vastus lateralis.

Muscle power- product of force and velocity

Ligaments- fibrous tissue that connects bone to other bone.

Flexion at the hip- the hip flexors are a group of skeletal muscles that act to flex the femur onto the lumbo-pelvic complex. Hip flexors include the following; iliopsoas, iliacus, psoas major, rectus femoris.

Plantarflexion- extension of the ankle joint. Muscles involved include; gastrocnemius, soleus, plantaris, flexor hallucis longus, flexor digitorum longus and tibialis posterior.

Posterior- toward the back of the body

Extension- when a joint is straightened. In the anatomical position, most joints are in relaxed extension or neutral position. In relation to anatomical position, movements of extension are directed in the sagittal plane.

Anatomical position- considered the starting poisition for body segment movements. It is standing in an erect position with all body parts, including the plams of the hands facing forward.

Dynamic- utilizing momentum

Concentric contractions- force generated is sufficient to overcome the resistance, and the muscle shortens as it contract

Eccentric contractions- the force generated is insufficient to overcome the external load on the muscle and the muscle fibers lengthen as they contract. An eccentric contraction is used as a means of decelerating a body part or object, or lowering a load gently rather than letting it drop.

Knee Extension- straightening of the knee joint. The following muscles extend the knee; rectus femoris and vastus lateralis/intermedius/medialis.

Muscle-tissue composed of fibers capable of contracting to effect bodily movement

DRILL #3 (SHOT_OF_FINESSE)

• Choose 5 players from the team to start
• One at a time, a penalty kick will be taken
• Those not chosen are lined up outside of the 18 yard box
• If the penalty kick is made, no punishment
• If the penalty kick is not made, the entire team has to sprint to the mid-line and back
• Continue until the entire team has gone

This type of drill is done to help perfect a shot that does not necessarily focus on power, but finesse. Practicing this shot will not only help with penalty kicks but also close up shots and finishing into the corners. This also helps by not letting the goalie read their body positioning and know exactly where the body is going to go. Have players practice (if shooting with the right foot) opening up the body, externally rotating the hip, and shooting the ball into the bottom right corner and not over-adducting (adduction occurs in the frontal plane) when following through and shooting the ball into the left hand corner of the goal. Also warn players to not flex the neck (look down) but to look up and see which side may be more open than another. 

The following videos show a few players taking penalty shots. 

Unfortunately, this player would have made her whole team have to run a suicide. 

(Thank you MRHS girl's varsity soccer)

DRILL #2 (WARM_UP)

• Line up the team close to the mid-line with as many balls as possible
• Have a coach or other person standing at 25 yard line
• One at a time, have the player pass the ball to the coach/helper 
• The coach will then redirect the ball and the player needs to run onto the ball and either make a move and shoot, or take a one time shot

The main way that this drill is going to improve performance is by practicing shoots how they would appear during game situations. Rarely during a game are you going to be blessed with a ball where you are wide open in front of net with a stationary ball. Therefore, practicing with moving balls and having to adjust to how the ball is moving will help you to be ready in the game for anything. This drill can also help to practice staying low and bending the knees while running with would decrease you center of gravity which would make you less likely to fall if a player gets hit. Make sure players are locking the talocrural joint (ankle joint) while striking the ball. 

 Below are two players who chose to take a first touch to set herself up to shoot.

DRILL #1 (2_Minute_Shooting)

• Split the team into two groups
• Direct one group to the top of the 18 yard box, the second team behind the goal 
• Each member of the group on the 18 has a soccer ball
• The same group will have 2 minutes to score as many goals as possible 
• When shooting the ball, the ball must be rolling
• Group behind the goal will retrieve the balls and replenish for the other team
• If a team shots the ball over the goal, the ENTIRE team has to sprint around the goal and get back to their ball and continue shooting..(so keep the ball down) 

This drill will help performance in a few different categories. The first factor is form. Every shot counts, not only in this fun, practice game but in real games against real opponents. Have the players focus on finesse along with power and consistency. Also help them observe where their shots are going. Are the going directly to the keeper? Are they going wide every time? Realizing these altered forms before a real game situation and fixing them by applying the right techniques will be very beneficial. Be sure to correct if a player is over internally rotating the hip, which can cause the ball to go wide. The second area this drill will help is muscle strengthening and muscle power. Because the ball is required to be rolling before it can be shot, the player must properly use both the hamstring and quadricep muscles in order to hit the ball with the perfect about of power. The third area that this drill will help in performance deals with the planter foot (the foot not actually making contact with the ball). That leg needs to be precisely bent for the shot to be perfect (or as close to perfect as you can get it). Understanding that the knee should not bend past the toes will help to not put a lot of strain in the different ligaments in the knee.  

Novice

Check the Expert

Phase 1 (Getting Ready_Stance)

Line up on a slight angle on the left side of the ball (if the ball was going to be kicked with the left foot you would line up on the right side of the ball) in anatomical position. 

Phase 2 (Approach_Preparation)

Approach the ball from a slight angle from the side of the foot that is not going to the kicking the ball, dynamically. Depending on the game situation, take a few approach steps (jogs). Flexion at the hip, staying lower to the ground. May need a studder step in order to get the proper foot set up to kick the ball. During this phase, muscles of the legs will be both concentric and eccentric contractions.

Phase 3 (Contact_Movement)

Both knees bent and keep the kicking foot knee over the ball, head down, ankle locked in a plantarflexed position. Left foot (non kicking foot should be lined up next to the ball) toes pointing in the direction you want the ball to go. 

Phase 4 (Follow Through_Recovery)

When following through, the knee should be extended. Land on the kicking foot (in this case the right foot). Right knee should be slightly flexed to cushion the landing. Be sure to always follow the shot in case there is any type of deflection from the goalkeeper or other player.