Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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Benefits of Speed and Agility Training in Soccer by IAIN LANGSTONE When it comes to playing a sport, especially for individuals from the age example, a common technique correction for linear speed improvement of 15 years and up that specialize in one sport, it is important to make can be as simple as making sure the athlete is driving their arms in the sure that your training program is specific to the sport you are playing. proper forward/backward direction with elbows bent at 90 degrees Having played soccer at the collegiate level, I can speak first hand to the versus allowing the arms to cross the body which would introduce lateral importance of preparing your muscles and joints to motion. By introducing ladder drills, which looks to deal with the demands of playing a fast and dynamic incorporate linear, lateral and dynamic movements, sport where success and reducing the risk of injury muscle memory is activated. With practicing certain can be aided by participation in a speed, power and movements in a controlled training environment, agility program in the off-season. this allows the athlete to increase foot speed and Research has shown that participating in sportreaction time that can enhance performance in a specific training programs that include combinations game situation. An example of this would be side of flexibility, balance, strength, agility and technique shuffling (lateral movement) backward through the training can reduce the risk of traumatic knee agility ladder, as this will help with foot skills along injuries, like ACL tears, by 50 percent, as well as with balance and coordination, so a defender can improving overall performance of the athlete. be more efficient in defending an opposing player When beginning a speed, power and agility running at them at speed with a soccer ball. Alongside program, the athlete will initially be educated on agility drills, including plyometric exercises can the importance of a proper warm-up that will increase the athletes' capability of improving maximal prepare the body for the level of activity that will force in sport-specific movements. However, as follow. Instead of static stretching (holding the previously mentioned, due to the high-intensity nature muscle on a constant stretch) before a workout, it of these exercises, they must be demonstrated with is better to include dynamic stretches (stretching correct technique and form to be effective in reducing Agility drills help prevent injuries and improve the risk of injury. on the move) and include specific movements that the athlete will perform during the workout As with any form of exercise or prolonged activity, performance. session. Focusing on the 'big' muscle groups like a good cool down involving a slow jog the hamstrings, quadriceps and gluteal muscles and static stretching will help return the will allow for sufficient increase in body temperature and increased joint body to a pre-exercise state IAIN LANGSTON, Physical Therapist at mobility, which in turn helps decrease the risk of injury. Another benefit as well as help to dissipate CCRC Physical Therapy. Contributing of speed and agility training is that it allows for the athlete to train in a lactic acid a reduce the Writer. COMMENTS? Editor@upancominnon-competitive environment where they can focus on correct technique onset of DOMS (delayed gweekly.com. and form to allow for better carryover and benefit in game scenarios. For onset muscle soreness). Mediterranean Masterpiece: Olive Leaf Enhance Immunity by BRENDA HARRIS The leaf of the olive tree has become a popular immune supplement to prevent and treat colds, flu and other infections, but it does even more. Studies show that olive leaf reduces the most common risk factors for heart disease, diabetes and premature aging, a combination of symptoms described as metabolic syndrome. Such risk factors include elevated blood pressure, triglycerides and blood sugar; unhealthy cholesterol; insulin resistance; and belly fat. How can one leaf do so much? As with many plants, science has yet to identify all of its constituents, but test-tube , animal and human studies have shown that some of the components found in olive leaf have strong antioxidant, anti-inflammatory, antimicrobial and antiviral properties, Oleuropein, which is partially responsible for the pungent, bitter taste of extra virgin olive oil, is considered to be a key substance. Most of the research has focused on olive oil, because it's a staple in the Mediterranean diet that is associated with low levels of age-related diseases and a longer life. Initially, the benefits of the oil were attributed to the characteristics of its fat, but other plant oils with similar types of fat are ineffective in improving health. More recently, scientists have realized that compounds other than fat, such as oleuropein are at least partially responsible for the healthy qualities found in olive oil. Oleuropein is a polyphenol, a beneficial class of nutrients in fruits and vegetables. Olive leaf supplements provide these nutrients in a concentrated form, without the fat. Enhancing Immunity Olive leaf has been used therapeutically in Mediterranean regions since the days of ancient Egypt. But in this country, interest was sparked about 20 years ago when an article in the Townsend Letter for Doctors and Patients called the supplement "nature's antibiotic," and some integrative physicians began using it to treat bacterial, viral and fungal infections. Since then, there haven't been any published human studies of live leaf's immuneWWW.UPANDCOMINGWEEKLY.COM enhancing benefits. However, in addition to anecdotal evidence, unpublished research with 500 patients at a clinic in Budapest, Hungary, found that it was very effective in treating respiratory tract infections, dental infections, viral conditions such as herpes and skin infections. Minimizing Metabolic Syndrome There is enough evidence to suggest that this is a really useful, nontoxic and safe addition to our health care for a condition that, according to the authorities, affects some 30 percent of Americans. In studies, these are some of the results produced by olive leaf supplements. • Lowered Blood pressure as effectively as the drug Captopril, and lowered triglycerides(which the drug did not do), in a study published in Phytomedicine.. • Significantly improved levels of fasting blood sugar and insulin among 79 people with Type 2 diabetes in a study published in the Journal of Medicinal Food. • Improved insulin sensitivity by 15 percent and significantly reduced the risk for metabolic syndrome among 46 middle-aged men in a study published in Public Library of Science. For people who are relatively healthy, we see olive leaf as being particularly beneficial for the following groups: those with mildly or moderately elevated blood pressure or blood pressure that creeps up a bit higher year by year; for those who are obese or have a belly(indicates risk for metabolic syndrome); or anyone with a family history or atherosclerosis. Olive leaf seems to be one thing that could potentially help people to live significantly healthier and hopefully longer, better lives. Information reprinted with permission from Delicious Living Magazine, a free BRENDA HARRIS, Owner of The Apple magazine distributed Crate Natural Market. Contributing Writer. at both Apple Crate COMMENTS? Editor@upandcomingweekly. Natural Market com. locations. DEC. 18-24, 2013 UCW 17