Business

13 June 2:17 pm

Philadelphia Union and The Philadelphia Union Foundation will hold their fourth annual River Cup on September 6 at 11:30 a.m., the club announced today.  The one of a kind event features the Union front office and technical staff against the Union supporters group, the Sons of Ben, in a spirited match on the pitch at PPL Park. However, this year the fun doesn’t stop when the game ends.  Guests are invited to stay and check out the inaugural “Delaware River Craft Brewfest” that will be held on Toyota Plaza as well as cheer on Philadelphia Union as they take on Toronto FC live from Canada on the video board inside PPL Park.  

Combination River Cup and Brewfest tickets, as well as individual River Cup tickets, will be available for purchase via PhiladelphiaUnion.com  or at the PPL Park Box Office.  All proceeds from River Cup will benefit The Philadelphia Union Foundation.

“We are about tradition at Philadelphia Union and The Philadelphia Union Foundation,” said Rick Jacobs, Executive Director of the Philadelphia Union Foundation.  “That’s why we are so excited to continue the tradition of our River Cup, now in our fourth year. There’s no better way to raise money for our Foundation Building Blocks than partnering with Sons of Ben, the most committed and loyal supporters group in all of MLS.”

The Delaware River Craft Brewfest includes live music and entertainment, gourmet food options, and a variety of vendors, including over 100 breweries. The event will feature a sampling of the best crafts, imports and ciders from the United States and around the world. Samples of limited-release beers such as Goose Island Bourbon County and Scratch Series from Troegs will also be available.  Breweries on site include Victory, Troegs, Anchor, Rogue, Full Sail, Evolution, Starr Hill, Long Trail, Goose Island, Old Dominion, Lancaster and Magic Hat.

"The Sons of Ben are again excited to participate in the River Cup with the Philadelphia Union Foundation,” said Sons of Ben President Kenny Hanson.  “We are just as equally excited to be a part of raising money for such a great cause, the Philadelphia Union Foundation."

Tickets starting at $35 are available through PhiladelphiaUnion.com , by phone at 1-800-298-4200 or in person at the PPL Park box office. Designated Driver Tickets are available at $10. All ticket purchasers must be 21 or older to attend and must present a valid photo ID at the gate. Ticket purchasers during the first week of the on-sale will receive a free commemorative limited edition beer glass.

VIP Session tickets will kick off the festival from 2:00–3:00 p.m. with a special firkin tapping, VIP Parking, and the ability to talk to brewers and taste exclusive beers that will not be served in the general session. General Session will run from 3:00 p.m. – 6:00 p.m.  Both VIP and general session tickets will include a souvenir tasting glass.

 

22 July 11:35 am

When it comes to training, people like to debate about what is the best way to increase an athlete’s power and explosiveness. Some people believe Olympic lifting is the best tool to increase an athlete’s power output. Others believe CrossFit or kettlebell training are the most effective way at increasing an athlete’s power. We can argue this point all day long and the reality is I don’t believe that there is one single way to increase your power. However, I do believe that there is a very effective tool for athletes to use when it comes to increasing power output and that tool is a medicine ball.

Most coaches know that in order to increase power a lot of factors must go into the equation. Here are just a few of the things that we need to do in order to increase power output:

  • Increase your force into the ground.
  • Increase total body strength.
  • Increase the speed of movement.
  • Ensure proper alignment while we train.
  • Focus on ways to properly decelerate our body.
  • Maintain proper breathing patterns.
  • The ability to stabilize under load.

As much as I like Olympic lifting and kettlebell training, I believe the best tool for teaching power output  at the beginning of a training program is to use a medicine ball. A few reasons why I prefer to use a medicine ball at the beginning of an athlete’s training program are:

  • For most people throwing an object comes natural.
  • It’s fun. People like to throw things and this gives them the license to throw an object as hard as possible once they have good form.
  • It’s safe. Instead of lifting a weight over your head with the fear of dropping it on your head a medicine ball is a great tool to teach the mechanics of several more advanced lifts.
  • You can take the medicine ball anywhere and train on your own.
  • With this one tool I can work on speed, power, deceleration, change of direction, endurance, proprioception and mobility.

These are just a few examples of why I like to use medicine balls in a training program. The reality is a number of elite athlete’s use these in their everyday training program. As I stated above, I use this at the beginning of a training program with new athletes, however, elite athletes use these daily for incredible results.

When it comes to training with medicine balls there are so many exercises to choose from. You are only limited by your imagination. Below are five exercise video clips that I have put together for you to review. As always ensure that you use proper form and start slow. If you have any pain (shoulder, back, etc.) back off of these exercises and consult with a medical professional.

Medicine ball introduction

Medicine ball squat to overhead throw-tutorial

Lateral lunge to shotput-tutorial

Skate hop continous w/ medicine ball throw-tutorial

Crow hop w/ med ball throw-tutorial

Regardless of your sport medicine ball training is a fantastic way to increase your power. Athletes from every sport can benefit from the rotational power as well as well the increase in aerobic output that they will see from this type of training. If you have kids this is a great way to slowly introduce them to the world of training. I guarantee that if you start slow and use a very light medicine ball kids will enjoy this type of training. Adults, if you are looking to drop a few pounds or increase your running speed implement medicine ball training into your routine.

Enjoy!

Have a question for Union strength coach Kevin Miller? Leave it in the comments below.