This week I want mix it up a little and instead of focusing on one topic I want to write a post about ten (10) quick fitness tips. I hope that one of these tips will help you reach your fitness and health goals in 2014.
1. When it comes to warming up most athletes would rather skip the warm up and get right into their training. I understand that things like foam rolling and dynamic movements are not the most exciting drills, however, I believe a proper warm up sets the tone for training. I truly believe spending 15-20 minutes at the start of every session on soft tissue and range of motion drills/movement patterns is important to your long term health.
2. Running wind sprints/gassers at the end of training is NOT speed training. Doing these types of runs has its place when it comes to training. However, if your goal is speed training you need to do your speed work at the beginning of your training session when your central nervous system is alert and fresh. Also, the time spent doing speed training should be short with a long recovery between each run.
3. High school female athletes would all benefit from incorporating strength training into their routine. Simple total body movements like kettlebell deadlifts, band assisted pull-ups and one-arm rows would go a long ways towards improving their strength and performance. In my experience, female athletes who can demonstrate adequate levels of strength both perform better on the field/court and have a lesser chance of injury.
4. If you have chronically tight hamstrings find someone who can teach you how to reposition your pelvis and breath more efficiently instead of just lying on your back and cranking in your hamstrings. You will be amazed how simple solutions can affect how your hamstrings feel. I would recommend that you seek out the expertise of someone who has taken a course by the Postural Restoration Institute.
5. Instead of following the latest diet fad in an effort to lose fat listen to your body and find out what works for you. Eat real food, make small changes that can eventually become habits and finally look at your health as a long term plan not a quick fix.
6. Going for a walk outside is a great way to reduce your stress and improve your health.
7. If you want abs I would recommend that you look for them in the kitchen not at the seated crunch machine. Clean up your nutrition and implement strength training into your routine and you may find your abs by summer.
8. The majority of runners would benefit greatly by implementing both power and strength training into their program. I believe by cutting back on mileage and implementing a good strength training program runners can reduce their chance of injuries.
9. Learn to decelerate properly if you want to excel on a field or court. Athletes that can decelerate and then accelerate can change the game.
10. Stand in front of a mirror and the muscles that you can’t see (i.e. glutes, hamstrings, upper back) are the ones that you most likely need to spend more time training. The muscles in the front are your “show muscles” and the muscles in the back are your “go” muscles. Make sure that you have a good balance between the two if you want to have a balanced program.
Hopefully you can benefit from a few of these tips. Good luck with your training!
Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
On Friday, Jan. 31, the Philadelphia Union Foundation hosted a PowerPoint presentation to students at YSC Academy to discuss the importance of giving back to the community. The presentation primarily focused on educating youth and promoting values such as integrity, trust, respect and accountability.
The event addressed how soccer can be used as a tool for social change. Rick Jacobs, the keynote speaker and executive director of the Philadelphia Union Foundation, discussed how students now have a chance to change their community by giving back in their own unique way.
Students here have the opportunity to get something from the game and have the chance to give back. “The plan is to go beyond the soccer fields and give back, because that’s what it’s all about,” said Jacobs.
- Click the graphic for more information on Cocktails and Cleats gala
Many athletes are living examples that excellence is a reinforcing value for success. Jacobs went on to connect the game of soccer to real life. “In a game, you are constantly thinking about the next play. Where am I taking this touch? Where is my next pass going? Where can I change the game?” said Jacobs. “In life, your vision should always be up. Look to see where you can make the greatest impact -- where can I make a change?”
While the Foundation is still young, it has already completed many projects. As part of its efforts to give back to the community, the presentation reiterated the critical need for change in Chester. Jacobs encouraged students to think about what they can do to make a difference in Chester.
“You can’t do 1,000 things, but one small thing can make a difference,” said Jacobs who believes that giving back and helping out within the community is something that everyone should be involved with.
The Foundation presentation not only focused on giving back, but also becoming a well-rounded person. It aims to provide a positive impact in character development by developing athletes into men that can connect the skills learned on the field to real life. “It is important to complete the circle,” said Jacobs. “Not only developing as an athlete, but as a person and player.”
The YSC Academy students understand that giving as much on the field as off the field is the ultimate success in life. The off field wins can be seen through volunteering with charitable outreach programs and community initiatives. The students already came up with their own ideas such as Breast Cancer Awareness walks, soccer tennis tournament and AIDS and HIV fundraisers.
After the warming applause, the students broke into groups to continue working on their community projects that will be used in conjunction with the Foundation over the new few months.
Perhaps the one great thing of note: throughout the hour long presentation, Jacobs routinely came back to one phrase: “You have to willingly sacrifice.”
He describes those who want the quick rewards are those who do not willingly sacrifice. To Jacobs, selfless sacrifice reap rewards down the road that becomes apart of you -- and it's this notion that can become the cornerstone for success.
For more on Philadelphia Union Foundation and its mission, visit: http://www.philadelphiaunion.com/foundation
Union intern Jaclyn Cammarata authored this report
Comcast SportsNet’s Amy Fadool will emcee annual marquee event honoring Pennsylvania soccer’s “favorite sons” Bahr and Kozlowski
The Philadelphia Union Foundation will hold its annual “Cocktails & Cleats” gala on Wednesday, March 12 at 6:00 p.m. at Vie in Philadelphia. The gala will feature the entire Philadelphia Union team and Technical Staff and will be emceed by Comcast SportsNet anchor and “State of the Union” host Amy Fadool.
The Philadelphia Union Foundation is dedicated to the young people of Chester and the Greater Philadelphia Region. Character development, enhanced academic performance and nutritional education remain the focal point of the Foundation’s programming initiatives. Using soccer as a conduit for change, the Foundation reinforces character values of integrity, effort, accountability and pride.
Last year’s Cocktails and Cleats celebration was extremely successful, netting over $50,000 to benefit the Philadelphia Union Foundation.
The night will also honor Philadelphia’s own Walter Bahr with a lifetime achievement award, while Bob Kozlowski will receive the Foundation’s “Building Blocks” Award. The “Building Blocks” award recognizes an individual who has shown selfless dedication to the Foundation’s four Building Blocks: Community, Health, Education & Recreation in the communities of Chester and the Greater Philadelphia Region.
“The Greater Philadelphia region has such a long history with so many legendary soccer people like Walter and Bob,” said Philadelphia Union CEO & Operating Partner Nick Sakiewicz. “The Philadelphia Union and The Philadelphia Foundation are fortunate to be able to honor two men who have given so much to our city, our state, our country and to the game that we all love. We feel privileged that both Walter and Bob are allowing us to share their wonderful achievements on and off the pitch at our second annual Cocktails & Cleats celebration.”
Bahr is considered to be one of the greatest soccer players that the United States has ever produced. The long-time captain of the U.S. Men’s National Team and a member of the 1948 Olympic team, Bahr led the 1950 World Cup squad to a historic 1-0 defeat of England, which is considered to be one of the biggest upsets in sports history. After retiring from an illustrious playing career, Bahr went on to coach the men’s soccer teams at Temple and Penn State Universities, leading the Nittany Lions to 14 NCAA Tournaments.
“The Philadelphia Union Foundation is pleased to honor Bob Kozlowski as recipient of our "Building Blocks" Award and to recognize Walter Bahr for his distinguished service to soccer,” said Philadelphia Union Foundation Chairman Mike Curry. “The Foundation "provides opportunities for children through the power of relationships to offer transformational change.” Bob and Walter are wonderful examples of how generosity and commitment to helping others provides the fuel for transformational change. Their impact to soccer and our community are worthy of recognition and we are grateful for the opportunity to celebrate their contributions.
Kozlowski has been very active in the Pennsylvania soccer community for over 40 years as a dedicated teacher, volunteer and community leader. As president of the Southeastern Pennsylvania Soccer Hall of Fame, Kozlowski is the originator and director of the organization’s “Coats for Chester” campaign, which has collected and distributed thousands of coats in the city over the past three years. He was the recipient of the Philadelphia Union’s Hometown Hero award in 2012 for his work in the community, and was inducted into the Southeastern Pennsylvania Soccer Hall of Fame. His tireless efforts have made a lasting impact on a new generation of soccer enthusiasts.
For more information on how to become a sponsor or to register for this year’s event, please visit http://www.philadelphiaunion.com/foundation/cocktailscleats/sponsors
ABOUT KEYSTONE SPORTS AND ENTERTAINMENT LLC
Keystone Sports and Entertainment, LLC, is the ownership group of Philadelphia Union led by CEO & Operating Partner Nick Sakiewicz. The group launched the Philadelphia Union's inaugural season on March 25, 2010 and opened PPL Park on June 27, 2010. Since joining the MLS, the Union have faced off against European powers Celtic FC, Manchester United, Everton, Real Madrid, Schalke 04, Aston Villa, Stoke City FC and Mexican powers Chivas de Guadalajara and Pumas UNAM. PPL Park holds approximately 18,500 seats and has hosted various events such as the 2012 MLS All-Star Game, USWNT vs. China, 2012 Army/Navy Soccer Cup, 2012 and 2013 Big East Men’s Soccer Championship and 2011 and 2012 USA Sevens Collegiate Rugby Championships and the 2013 Men’s College Cup. For more information about Philadelphia Union, visit www.philadelphiaunion.com
ABOUT THE PHILADELPHIA UNION FOUNDATION
The Philadelphia Union Foundation is a registered 501c3 in the vision of Philadelphia Union, a professional soccer team that participates in Major League Soccer (MLS). The Foundation provides opportunities for children through the power of relationships to offer transformational change in the areas of education, community, health and recreation. It is our aim to have a positive impact on these children with respect to character development, academic performance and physical well being. Philadelphia Union Foundation will use soccer as a conduit for change by reinforcing character values of integrity, effort, accountability and pride. For more information on The Philadelphia Union Foundation, visit www.philadelphiaunion.com/foundation.
Total jackpot of $17,230 raised in first-ever 50/50 Raffle at PPL Park
Chester, Pa. (May 7, 2013) – Philadelphia Union successfully launched the first-ever 50/50 Raffle at PPL Park during Saturday’s match against the Seattle Sounders, earning a total jackpot of $17,230. The earnings were split evenly between the Philadelphia Union Foundation and randomly-selected winner Aleksey Gorshenin of Lansdale, Pa., who was attending his first Union game at PPL Park
“We are thrilled with the success of our opening raffle and look forward to its continued growth on game days,” said Philadelphia Union CEO & Operating Partner Nick Sakiewicz. “Philadelphia Union are deeply committed to providing fans with a world-class experience at PPL Park and are proud that 50/50 raffles help achieve that goal while benefitting the Philadelphia Union Foundation.”
Used by teams in the NFL, NBA, MLB and NHL, the 50/50 Raffle is a fundraising contest that allows the money used to purchase raffle tickets to be evenly split between a randomly-selected winner and the participating organization. Fans at PPL Park can now purchase raffle tickets from kiosks located at three stadium gates as well as Toyota Plaza or through several handheld devices carried by Union employees. The jackpot winner and the Philadelphia Union Foundation will split the earnings. Tickets are sold for three for $5, 10 for $10 or 40 for $20.
The Philadelphia Union Foundation is a registered 501c3 in the vision of the Philadelphia Union. According to its mission statement, the Philadelphia Union Foundation “provides opportunities for children through the power of relationships to offer transformational change in the areas of education, community, health and recreation.”
Since its inception in 2012, the Philadelphia Union Foundation has teamed up with local and national organizations in various measures to benefit the City of Chester, including a playground construction, 8v8 small-sized field, local trash pickups, soccer clinics and other charity events. Additionally, the Foundation has raised over $50,000 in the past two years from the River Cup, an annual charity match at PPL Park between members of the Union’s supporter group, Sons of Ben, and the Union front office. Additionally, the PUF held their inaugural “Cocktails and Cleats” gala in March of this year, netting over $50,000 in funds raised to benefit its four Building Blocks: Life Skills Programming, Safe Fields, Good Health Through Proper Nutrition, and Playing Soccer while Having Fun.
The Philadelphia Union Foundation held its Inaugural “Cocktails and Cleats” Celebration on Wednesday, March 13 at the Hyatt at the Bellevue in Philadelphia, PA, where the Foundation netted over $50,000 to benefit its Building Blocks. The sold-out event included both a live and silent auction to benefit the non-profit organization. The Foundation’s goal is to positively impact local children, specifically with regard to their character development, academic performance and physical well-being. The Foundation mission is to provide opportunities for children through the power of relationships to offer transformational change in the areas of education, community, health and recreation.
Items sold included autographed Philadelphia Union memorabilia, paintings by local artists, an assortment of fine jewelry and select aged wines. The event also hosted a Red and Yellow card game, in which participants had the opportunity to win two all-access passes to a Philadelphia Union home game.
The entire Union team and technical staff attended the gala along with over 400 guests. The Foundation also took advantage of the event to honor Patricia (Pat) Trippley- Demiranda, the Co-Founder and Chairperson of the William Trippley Youth Development Foundation (WTYDF) and Chester City United, for the work she has done in the community in recent years. She received the organization’s “Building Blocks Award” as an individual who represents a key component of the Foundation’s “Building Relationships and Changing a Generation” attitude. Radio personality and comedian Joe Conklin also provided entertainment for the evening as well as supporting the live auction as guess auctioneer.
The Foundation and the Philadelphia Union would like to thank all who attended and made the night such a success.
Written by Grace Flynn.
Please allow me to both congratulate and thank you for partnering with Philadelphia Union and The Philadelphia Union Foundation as we celebrated our Inaugural Cocktails & Cleats event last week at the Hyatt at the Bellevue, Philadelphia. Through your generosity the net proceeds for the event were in excess of $50,000. This will allow us to continue to support our four foundation building blocks within Chester and the Greater Philadelphia Region.
A sold out crowd of over 400 friends, that included the entire Philadelphia Union team, technical staff, club ownership, foundation board members and the players and families of Chester City United, gathered together with city, county and state officials and were treated to a wonderful evening of community, that continues to spearhead our efforts of “Building Relationships & Changing A Generation.”
A cocktail reception, dinner-buffet and live auction which was sprinkled with the comedy of Joe Conklin was a huge success. Some of the live and silent auction highlights included, a Pele Signed Print, Full access PPL Park experience including dinner for 12 at Alla Spina, golf for two at Merion Golf Club on Media Day prior to the US Open, signed Union jerseys and a Philadelphia Sports Executive Power Lunch at Osteria for (2) with CEO & Operating Partner of Philadelphia Union, Nick Sakiewicz, Peter Luukko, Comcast Spectacor, Rueben Amaro, Phillies and Don Smolenski, Eagles.
The foundation was proud to have Pat Trippley-Demiranda honored as the first recipient of the “Building Blocks Award” for her service to the children of Chester through her selfless dedication that has seen her launch The Will Trippley Youth Development Foundation and Chester City United, which currently serves over 400 young boys and girls.
This chance to thank our partners that have shared in our beginning and welcome new partners to our work galvanizes us as we look forward to continuing the good work that is so vital to our youth. We stand on your shoulders and say thank you for walking this walk with us.
PHILADELPHIA UNION FOUNDATION Award Recipient
Patricia (Pat) Trippley-Demiranda
Patricia (Pat) Trippley-Demiranda is the Co-Founder and Chairperson of the William Trippley Youth Development Foundation (WTYDF) which was created to honor the memory of her son, William H. Trippley III, a Chester native and college soccer player who was fatally shot at age 20. The WTYDF offers at-risk youth a year round program focusing on education and soccer. In 2006, the WTYDF engaged 50 children from the Chester community at the first William Trippley Soccer Camp. In an effort to ensure that the youth of the community will have opportunities related to education and healthy choices, the WTYDF has launched soccer camps at both Widener University and Swarthmore College for local athletes. The WTYDF is currently serving over 400 at-risk youth year-round and has been a partner of the Philadelphia Union since 2010 and a Philadelphia Union Foundation partner since its inception in 2011.
- Pat is a founding partner along with the Philadelphia Union of Chester City United, the club soccer organization for the City of Chester, which provides the opportunity for children to learn the fundamentals of soccer in a safe and fun environment. This program is supported by the Philadelphia Union Foundation.
- In 2010 Pat received the Community MVP award from the Philadelphia Union and was also honored with the National MLS W.O.R.K.S. Community MVP Award at the MLS Cup Finals.
With the help of Major League Soccer (MLS) W.O.R.K.S., the Philadelphia Union Foundation, Chester City United and the Chester Upland School District, Pat was instrumental in the planning and volunteer recruitment for the building of a local KaBoom playground along with AT&T Community Field, a small sided pitch at Science & Discovery High School. The project was completed in conjunction with the MLS All-Star game in July 2012, which was held at PPL Park.
The Philadelphia Union Foundation launched in March 2012, has worked since its inception on creating a better community in the city of Chester. The first year of the Foundation is soon wrapping up; but before it does the Foundation will be once again involved in the “Coats for Chester” program.
The idea for the “Coats for Chester” initiative first came into being three years ago during the Sons of Ben annual Food Drive. “People were coming in hoodies,” Bob Kozlowski (President of the Southeastern Pennsylvania Soccer Hall of Fame) stated, “The Sons of Ben had the food Drive; we wanted our own way to give back.
For the third straight year the Philadelphia Union partnered with Bob Kozlowski and the Southeastern Pennsylvania Soccer Hall of Fame in its annual “Coats for Chester” program. At the final two home games of the Philadelphia Union’s season fans donated over 600 coats from the different donation stations throughout the Toyota Plaza at PPL Park. In the past two months additional drop-off locations were set up across Delaware Country for others to donate their slightly worn coats. At the conclusion of the “Coats for Chester” program on November 30th the Union and the SEPA Hall of Fame could proudly say that1,450 coats far surpassed their goal of 1,000 coats making this year’s total the largest collection to date.
Today,-December 14th the Philadelphia Union Foundation with the help of members from the SEPA Hall of Fame and volunteers from Father Judge High School hit three different locations around Chester, PA to drop of the collected coats. These locations included Bernadine Center, City Team Ministries, and St. Catherine’s.
At the Bernadine Center we were greeted by Sister Sanders and the unloading began. After all the bags of coats were unloaded I got a chance to speak with Ms. Sanders. “If people have clothing, than that is one less thing they have to spend time worrying about,” she said. Collecting coats is just one of the many ways in which the Bernadine Center shares with the Community of Chester. The center also hosts a number classes focusing on topics such as education, anger management, and even parenting. “These are ways to help people move up in the world, we are helping people by lifting them up.” The next stop on the list was City Team Ministries.
Upon arrival at City Team Ministries an assembly line was formed and the unloading began. John Clifford, the liaison of the drop off, was incredibly thankful. “Our long-term goal is to see this city transformed,” Mr. Clifford said. “We want to make a difference.”
The last drop off of the day was at St. Catherine’s church, just a few blocks away from PPL Park. Sister Barbra Anne was waiting anxiously and the unloading began for the last time as “Coats for Chester” came to an end. Beyond coats, St. Catherine’s Church had also been collecting food and toys for the holidays. “Seeing children come in and not only getting food but toys to play with!” a Sister from St. Catherine's began, “the parents are so grateful.”
With the drop-offs over and done with, and a rewarding feeling in our hearts the boys from Father Judge High School returned to class, Bob Kozlowski and his team headed for home and we, The Union went back to work. Before Mr. Kozlowski left, I asked what the plan was for the future of “Coats for Chester”. He replied, “We won’t stop until we collect the same number coats as the number of people in Chester.” Even though our total this year was nowhere near that number, The Foundation, can proudly say that “Coats for Cancer” was a success.