Philadelphia Union

22 August 2:50 pm

The club was back in training on Friday as preparations for Sunday’s match against San Jose continued – this time with an anticipated face returning to the fray.

New Union goalkeeper Rais Mbolhi participated in the full hour long session Friday morning at PPL Park, joining Zac MacMath and rookie Andre Blake in a session of instruction with goalkeeper coach BJ Callaghan before integrating with the rest of the club for a series of drills.

When asked how it felt to be back, Mbolhi smiled and told philadelphiaunion.com:

“It’s good to be back, nice to be with my teammates and get going with my new club.”

While yet unknown, given the week he's had it seems unlikely Mbolhi will feature Sunday. On Wednesday, Union manager Jim Curtin told reporters that it was important the two-time FIFA World Cup veteran felt 100 percent both mentally and physically before heading back out on the pitch. Curtin also mentioned before that happened that he would have a “good sit down” with Mbolhi to see where he’s at.

Both Mbolhi and Blake remained to train with Callaghan for close to an hour post practice, so right off the bat it was impressive to see the Algerian eagerly putting in the work.

The team will have a short walk through Saturday to prepare for Sunday. Friday was more of getting the players back out on the pitch after a much needed day of rest Thursday. Also out on the pitch with the players this morning was the inspirational story of eight-year-old super fan Harry Kane Jr. who got a chance not only watch but participate in training exercises this morning.

Harry’s father, Harry Kane Sr. praised the generosity, in awe that Harry was able to hang and get so involved with the "big boys" for a day.

What was also special is that Harry got a chance meet and chat with his favorite player, forward Conor Casey.

“This is something he won’t forget for the rest of his life,” said Kane Sr. “I know my son and this is a memory that will stick with him. Everyone was so great with him and it really speaks to the volume of just how great of an organization this is.”

Mr. Kane, on behalf of all of us here at the Philadelphia Union, it was our pleasure…

Moving on…

If you missed it, defender Ray Gaddis had a one-hour “ask me anything” session Friday afternoon on Reddit. Ray was asked a variety of questions, all of which he graciously answered. To check out the full transcript of Gaddis’ AMA, click this link.  

And if you wondered whether or not Gaddis had fun with it, just look at that smile...

Odds and endlines…

Season ticket holders, you have until Sunday to order your tickets to the Sept. 16 Lamar Hunt U.S. Open Cup final if you would like to sit in your seats. If you have additional questions, contact our Fan Services department at 877-21-UNION, press (1) for tickets followed by (3) for Fan Services. You can do the same if you have any questions pertaining to the revised parking setup for Lots B and C, with the ongoing construction of what will be a multi-field practice facility for the club...Be sure to check out the Match Preview and Match Preview video ahead of Sunday’s match with San Jose...Still have yet to reserve your seat to see FIFA World Cup (2014) veteran Chris Wondolowski get after FIFA World Cup (2010) veteran Maurice Edu? One click right here will solve that problem.  

And finally…

The #ALSIceBucketChallenge has been going on for a while now to the tune of over $41 million dollars in charitable donations raised to the cause. Last week, the Union front office did it and on Friday, Union technical director Chris Albright was next up to get dunked on...with the help of players Andrew Wenger and Carlos Valdes, who were eager to have the chance to dump mostly crushed ice on the former MLS and U.S. national team stalwart.

A birdie tells us that Union CEO and operating partner Nick Sakiewicz is up next...Check Monday's Daily #DOOP for that one including reactions and much more from Sunday’s match.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com

21 August 10:31 am

“I don’t have a gym membership...”

“My gym doesn’t have kettlebells...”

“I can’t do a pull-up, I am so weak...”

“I do 200 crunches a night but I don’t have any abs...” (FYI, stop wasting your time with crunches)

“I don’t want to lock into a six month membership so I am not going to lift weights...”

Over the years, I have heard so many excuses from people when it comes to training. I understand exactly how hard it can be to find both the TIME and the MONEY to train. I have good news for those of you who want to maybe learn some new exercises without having to join a gym.

My solution to those of you who are on a budget and who are unable to afford a gym membership is to train outside at a park.

Here are five (5) reasons I love to train outside.

1. It’s free.

2. Most people don’t get enough sun so training outside is a great way to increase your Vitamin D levels.  Believe it or not, most people are deficient in Vitamin D.

3. It’s fun. It makes you feel like a kid again.

4. Fresh air. How many times have you gone into a gym and the first thing you smell is something nasty coming off of the person on the elliptical? It looks like they have been on it for 2 hours cranking away with sweat pouring down their face. Don’t get me wrong I love to train hard and work up a sweat but if you have ever belonged to a gym you know exactly what I am talking about.

5. I sleep better at night. If I get fresh air and sunlight early in the day it helps with my sleep cycle.

Now, I still love to train at a gym 1-2 days a week but I think training outside is a great way to mix up your routine. The good news is what I am about to show you involves a small investment on your part. I have included five videos for you to watch. In each video I show a short clip of four exercises that you can include in your routine. The good news is that all you need is the following:

Kettlebells

I would recommend that you go to a fitness equipment store or go online and purchase a kettlebell. Your best bet is to find a local store so you can save on shipping. However, the equipment from Perform Better (performbetter.com) is high quality. I would recommend that you start with two kettlebells. One light one (15-20 lbs.)  and one heavier one (40-60 lbs.). Over time if you can afford it add higher weights to your “at home gym”.

Resistance bands

Here is a link to buy bands. Bands should be a part of everyone’s training program.  I have been using these bands for years. Link: https://rbt.infusionsoft.com/go/bd/kevinm/

Abdominal wheel

I made my own for $15-$20 from Home Depot material. You can purchase a good one on line or at a local sporting goods store. Cost is approximately $15-$20.

Click the video below to watch a demonstration as well as some cues for doing each exercise. As always, start slow and if you have any pain than you need to stop. For the Turkish Get Up I would recommend that you start with body weight and keep the reps low. Finally, when it comes to kettlebells it’s worth it for you to work with a person who is certified in how to use kettlebells properly.

Here is a sample circuit that you can implement into your workouts.

Warm up (Always warm up properly before training)

A1) Kettlebell deadlift: four (4) sets of six (6) reps

A2) Band pull-ups: four (4) sets of AMGRAP (as many good reps as possible)

A3) Ab wheel rollout: 4 sets of 8 reps

Note: In the video I go very close to the ground. Beginners only need to go half way down. If you have ANY back pain or hip pain in this movement stop right away.

A4) Turkish get up: 4 sets of 3 reps per side.

Cool down

I hope you enjoyed the videos and make it a priority to get outside and do some training.

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

21 August 9:12 am

For the second day in a row, major Union news was made public.

On Tuesday, it was the confirmation that a minor car accident in France had less of an impact of goalkeeper Rais Mbolhi returning to the States and rejoining his Philadelphia Union teammates more over the current State Department glitch that is affecting the thousands that are trying to obtain passports and work visas.

However, Union manager Jim Curtin shed light that Mbolhi’s flight was schedule to arrive Wednesday and that he is slated to return to training on Friday. The club is off Thursday, but will train Friday and Saturday before Sunday night’s match against San Jose at PPL Park (8 p.m., purchase tickets).

“As soon as we get him, we’ll be happy,” Curtin said during his weekly press conference Wednesday. “He has passport in hand, he’s is on flight and officially ready to go. He’ll do something on his own (Thursday) we have something set up for him to work with our goalkeeping coach B.J. Callaghan, but with the quick turnaround he’s a guy that said he needs to be 100 percent before he debuts and debuts are special…he wants to be 100 percent sharp and I totally get that.”

But the big news of Wednesday was the announcement of a multi-year contract renewal with baking giant Bimbo Bakeries USA. News of the deal was first reported by Philadelphia Business Journal writer John George Wednesday morning with the Union confirming the report later in that day on philadelphiaunion.com.

“Bimbo Bakeries USA has had a tremendous four year relationship with the Philadelphia Union,” said Vince Melchiorre, senior vice president of marketing at Bimbo Bakeries USA.  “Everyone at the Union – from Nick Sakiewicz, to the front office, to the coaches and players--support our efforts and value our partnership.  That high level of support and trust made it an easy decision for us to continue our jersey sponsorship with the Union. During the coming years, the Union will work with us to strengthen the connection for consumers between Bimbo and several of our great brands.” 

The beauty of this revamped deal with Bimbo is that the proceeds of this longer term deal directly benefits the Union as best explained via this interview from Philly.com soccer writer Jonathan Tannenwald that featured both comments from Union and Bimbo officials.

Back to the team side…

If he is feeling any effects of a hamstring injury you wouldn’t know it as Union midfielder Cristian Maidana had a really strong training session Wednesday morning. The crafty playmaker even ended practice on the final drill. In a short-sided, short field drill, Maidana took a pass, used a great move to elude his defender and hit a ball as he was falling down that curled around the goalkeeper and into the far post.

It was world class…in practice.

“He looked great today,” said Curtin. “He looked like the Chaco Maidana we all know. We need to get him back if this team wants to make the playoffs, not just the playoffs but to go far in the playoffs. He is a guy that is a big piece, whether it is centrally or wide left. He sees the game differently and guys like that are few and far between in our league and in the world right now.”

Odds and endlines…

Join Union defender Ray Gaddis for a one hour chat this Friday at noon as he does an “Ask Me Anything” session on Reddit. For our fans on Reddit, you can click here to chat with Gaddis or follow along on http://www.reddit.com/r/mls

If you haven’t seen it yet, our video team sat down for this feature with Union midfielder Danny Cruz, who coaches a youth club in his spare time.

Again, the team is off Thursday, so all is quiet, but be sure to visit philadelphiaunion.com Friday as we get you ready for Sunday’s showdown with San Jose with match previews, scouting reports and of course another edition of the Daily #DOOP.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com

19 August 2:58 pm

Rest assured…all is well with new Union net minder Rais Mbolhi.

Following practice Tuesday, Union interim manager Jim Curtin confirmed rumors that Mbolhi, 28, the club’s latest signing was involved in a minor car accident during a return trip to France to button up personal affairs.

The accident, was minor in nature and found Mbolhi suffering no injuries.

The two-time FIFA World Cup veteran is scheduled to board a flight to return to Philadelphia, where he will train for the first time alongside his Union teammates later this week. According the Curtin, there are no issues remaining with any of Mbolhi’s paperwork that includes a work visa and international transfer certificate (ITC).

“Seems like everything is okay with him and he’ll be in, we expect, by tomorrow (Wednesday),” said Union interim manager Jim Curtin.  He’s on a flight now; [his initial flight] got rescheduled and missed because of a car accident.  It's the kind of the news we got at 4:30 in the morning [from our team coordinator]. Unfortunate for [Rais], obviously safety is first and we’ll get him back as soon as he gets in. But he’s okay and there was no injury or anything like that.”

It’s unknown whether Mbolhi will get his Major League Soccer debut this Sunday when the Union return to PPL Park to take on the San Jose Earthquakes (8 p.m., purchase tickets) as Curtin mentioned that they want to be both cautious and methodically calculated with his first MLS start.

“We’ll see where Rais is at and we’ll talk with him – have a good honest talk,” said Curtin. “ If I had to guess from the last time when he came back and trained for four days, he was coming off of a pretty long layoff and he still kind of has been, He wants to be 100 percent before he goes out there and I as a coach can appreciate that. I will not speculate, but I’ll tell you that we’re preparing now as if Zac [MacMath] is going to start.”

Right now, both Union goalkeepers in camp are riding high with MacMath helping the Union capture its first trip ever to the U.S. Open Cup final while rookie goalkeeper Andre Blake is an MLS Save of the Week candidate following this acrobatic save to deny Houston's Will Bruin during the club’s primetime matchup last Friday.

Cristian Maidana: Feeling better

It’s a “wait and see” on midfielder Cristian Maidana, who again aggravated a hamstring injury and was forced to fly home following the team’s U.S. Open Cup semifinal victory. But after a minor procedure, Maidana has returned to training with his teammates and participated in full training Tuesday.

“The medical staff determined that he was not up to where they wanted him to be physically [following the Open Cup semifinal], so they sent him home,” said Curtin.  He had a [platelet rich plasma] injection in the hamstring and that’s settled down now.  He feels very good today. We have to be cautious with him because we know what it took to get him fully going and acclimated and fit and we don’t want to have any more setbacks.”

Curtin his hopeful that he’ll have Maidana back soon, which is a plus considering he is currently among the League leaders in assists with eight.

PPL “Park-ing” updates and practice stuff

Located on the Union website is a detailed rundown of the rearranged parking lot structure  given construction for the club’s brand new practice facility is currently underway. Keep an eye on philadelphiaunion.com in the coming days ahead for a detailed feature on the practice facility complete with images and renderings of the finished product. If you have yet to read it, a good informational piece regarding the facility was featured on Philly Soccer Page last week.

Each week, we’ll send out a video of how construction is moving along as this project is scheduled to be completed in October. Here's the first:

The possibilities of the finished product are endless.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com    

15 August 2:28 pm

It’s not everyday that soccer can change lives, but this is exactly what happened Thursday night in Chester.

Anyone that has ever been to a Union game understands the city that the team calls home. PPL Park may be a grandiose architectural marvel but it looks down on a small, urban town that has seen its share of trouble.

Times were hard for Chester in the past, crime was rampant and tension within the community was being reported nationwide, something had to change.

At the same time that Chester was taking a turn for the worse the Philadelphia Union chose Chester as the place where they wanted to start to their soccer journey. This was a monumental decision for the city of Chester because it meant that not only would thousands of people flood their city on weekends, but more importantly there were going to be thousands of jobs now open community members in desperate need of a fresh start.

The “Union” between soccer and Chester was born.

Five years later Chester has proven to be a perfect home for a professional soccer team, and many of Chester’s own work in various positions throughout PPL Park. Since the city has been such a gracious host it was time for the Union to give back to the community it calls home.

This came to fruition on Thursday night when the Philadelphia Union, the Philadelphia Union Foundation, and the Chester-Upland School District partnered to launch the Safe Playground at Showalter School in the heart of Chester.

Basking in the late summer evening air Chester residents and Union staff came together under the necessity to create a safer Chester. The Mayor of Chester John Linder and Union CEO Nick Sakiewicz were on hand to offer words of appreciation for what the soccer team is trying to do for the community.

But the night was truly about the kids.

In places like Chester soccer is rarely the sport of choice, in fact many residents don’t know anything about it because of its lack of exposure to the national market. The Union is looking to change all this for the young people of Chester and starts with things like the Safe Playground initiative. If you ever visit Showalter School the first thing you will see is a field, but this not your typical grade school back yard.

This field has two nets, freshly cut grass, and is enclosed with signs similar to what you would see around the field at PPL, it looks like a youth training ground for a European soccer team.

A field that on Thursday night was teeming with youngsters kicking and chasing soccer balls, a sight that five years ago would have been impossible to see, which makes it all the more beautiful. The residents of Chester looked on with smiles from ear to ear, the air smelled of hot dogs and happiness, it was a moment in the city’s history that may prove to be truly special.

For right now it’s a start, the Safe Playground is a representation of everyone in the city saying no to violence and yes to progression, in the words of Mayor Linder “it’s the perfect representation of unity in the community.”

It’s fitting that the name of the professional soccer team that calls Chester home is the Union because that is just what was on display on Thursday.

A Union that steps outside of the realm of soccer and understands giving back is always a good way to move forward. 

 

Contact Union writer Doug Ammon at dammon@philadelphiaunion.com

 

24 July 4:35 pm

In preparation for the Safe Playgrounds Launch on August 14th, the Philadelphia Union Foundation held a Neighborhood Meet and Greet at Showalter Middle School. In conjunction with the City of Chester and the Chester-Upland School District, the Meet and Greet gathered neighbors in Chester and talked about taking back playgrounds in the area and making them safe. The gathering was a huge success with many public figures in attendance:

  • Chester Mayor - John Linder
  • State Representative - Thaddeus Kirkland
  • Chester Community Liaisons - Nicole Cogdell & Jonathan “Rahim” King
  • Chester Councilwoman Portia West
  • Chester Councilwoman Elizabeth Williams
  • District Attorney for Delaware County – Jack Whelan
  • Philadelphia Union, VP of Community Affairs – Rick Jacobs
  • Philadelphia Union, Manager of Community Affairs – Leah Moore
  • Chester City United Founder - Pat Trippley
  • Showalter Community Partners 

The Foundation continues to make an impact on the places they visit. They were able to create a safety line painted on the streets adjacent to the playground and paint the no parking signs. There will be big changes around the playground in the near future with the installation of three new street lights shining on the park, a new park entrance, newly featured slow down signs and a regular landscaping schedule. 

Interested in attending our Safe Playgrounds Launch?

  • Date: August 14, 2014

  • Time: 6:00 p.m.-8:00 p.m.

  • Location: Showalter School- 1100 W. 10 Street, Chester, PA

 

23 July 3:42 pm

As a coach I have heard all of the excuses as to why people can’t commit to a training program. I understand that everyone is overbooked and has very hectic lives but when it comes to our health we need to find the time.  Here are some of the more common responses I hear from people as to why they are unable to start a program and improve their health and fitness.

  • I don’t belong to a gym.
  • At the end of the day the last thing I feel like doing is exercising.
  • It costs too much to eat healthy.
  • I use to be in good shape back in high school but now I don’t really have any reason to exercise.
  • I have kids and I just can’t find the time to exercise.
  • I am too old.
  • I don’t want to get big and bulky so why should I lift weights.

Blah, blah, blah!!!! Now that you are done making these excuses I am going to share with you TEN ways that you can improve your health in less than TEN minutes a day by implementing some of these ideas into your routine. Now, these tips are not going to get you in shape to do an Ironman, however, they will get you headed down the path towards feeling better and hopefully convince you that you do not need to spend hours upon hours exercising to see gains in your overall health.

Are you ready? Here we go.

1. Have a morning ritual

When you pop out of bed tomorrow instead of reaching for your cell phone to “update your status” take ten minutes for yourself. By simply talking ten minutes it can have a big impact on how your day goes.  Instead of reaching for your phone that will most likely stress you out and raise your cortisol levels, here is what you can do:

Get a big glass of water with lemon (good for digestion)

Walk outside barefoot and get some sunlight (it helps set your circadian rhythm which is critical to your sleep cycle)

Meditate for 5 minutes and take some deep diaphragmatic breaths.

2. Go for a walk without your cell phone

Walking is so good for you. It can improve your mobility, posture as well as strengthen your heart. However, when I see someone walking with their cell phone I can’t help but think that they are not moving efficiently. Unless it’s an emergency put the phone down and WALK. Move your arms with a purpose. Don’t just “simply fall forward”. Pick up your feet, move your arms and clear your head for 10 minutes and watch what happens to your attitude as well as your energy.

3. Do ten (10) minutes of pull ups

Pull-ups are so good for you. They can improve your posture as well as your grip strength. They can develop a strong back and improve your speed when you run. Here is how you can do it: Find a pull-up bar and set a timer. Do as many as you can in ten minutes. If you can’t do any than use a resistance band (buy them here with this link: https://rbt.infusionsoft.com/go/bd/kevinm).  Rest whenever you need  to rest. Record your number and do this for eight (8) weeks and see how much you improve from week to week.

4. Run hill sprints

Hill sprints are great way to build strength and endurance. Plus, it’s a safe way to run when it comes to hamstring pulls and other soft tissue injuries. Find a hill that takes anywhere from 10-30 seconds to run up. Walk back down and repeat.

5. Bear Crawl

If you want one exercise that can improve mobility, stability, flexibility, strength, gait as well as your endurance than head out to a park or field and do some bear crawls. Simply get down on all fours and crawl. I would recommend that you crawl for 30 seconds and then rest for 30 seconds. Do this 10 for a great workout.

6. Resistance Band Training

If you don’t belong to a gym resistance band training is the perfect option for you. Simply purchase a set of bands (red, black or purple) and head to a park or your own backyard. Set the timer and try these 3 exercises.

  • Band chest press: 10 reps
  • Band rows: 10 reps
  • Band resistance runs: 15 seconds

Rest for 30 seconds and repeat.

7. Yoga

I have only done yoga a handful of times, however, I always feel better at the end of the session than I did at the beginning.  A great way to add this to your routine is to take a class with an instructor and implement some of the movements into your own routine. Yoga can be a great way to relive stress as well as improve mobility.  Men, especially, can really benefit from adding yoga to their routine.

8.  Walk barefoot on the grass

Over the past couple of years the topic of “earthing” has become more and more popular. A simple way to “ground” yourself is to walk barefoot on the grass either first thing in the morning (wet grass is best) or any time of day. It can help with jetlag, sleep disturbances, recovery as well as muscle aches and pains. Give it a shot.  All of you have to do is walk or sit on the grass or sand (the beach is a great place to do this. Think about it, don’t you always feel better on the beach?)

9. Play with your dog

When it comes to having a dog there are so many benefits. One of the best things that you can do for both your dog and yourself is to play in the backyard or park. Dogs love to run short sprints and then relax (sounds like the perfect interval to me). Get outside, run with the dog and then relax. Do this for 10 minutes and you will have worked on your speed, mobility, and agility.

10. Walk with a loved one

I don’t think I need to explain this but I will. All of us are so busy (myself included) and we need to stop and spend time with our loved ones. A simple 10 minute walk can have tremendous health benefits for you. Put the cell phone away, hold hands (you will get some great hormone benefits by holding hands by releasing Oxytocin) and walk and talk.

Well, there you have it. Ten ways in ten minutes to improve your health. Nowhere on this list do you see anything about a gym membership or boot camp instructors screaming at you. Get outside today and implement these tips and watch your health improve.

Good luck!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

11 July 5:28 pm

He doesn’t have to do it.

For Brent Jacquette, his time could be better served enjoying the moments of his day when he’s not trying to make the Widener men’s soccer team better through recruiting and working on drills. But in addition to doing all of that he’s in the Chester community and its surrounding suburbs working diligently on the Chester-Upland’s "Soccer for Success" program.

Soccer for Success is a program that was started just last year with Jacquette as director to inspire and empower Chester’s youth using soccer as a conduit.

Naturally kids learn how to pass and shoot, but Jacquette and his staff also preach what is called the “four pillars” of success:

  • Physical activity
  • Nutrition
  • Mentorship
  • Family Engagement

The great strides Soccer for Success has made since its inception has now been recognized by Major League Soccer.

On Friday, July 12 the League announced that Jacquette was selected as a finalist for its Community MVP award, given to a community leader that “uses the world’s game to make a difference on a local level,” according to MLS chief administrative officer JoAnn Neale.

In the Soccer for Success program, participants are encouraged to have 60 minutes of physical activity a day, followed by making the correct nutritional choices.

Coaches function as mentors to emphasize teamwork and dedication, while also providing a safe and fun setting. When the hour is up, it is almost impossible to get the kids to wind down and head inside.

Vote Soccer for Success director Brent Jacquette for MLSWORKS Community MVP: http://bit.ly/JacquetteVote

Now you have a chance to show your appreciation for Jacquette’s selfless act of civic responsibility.  Fan voting has opened for the MLS Community MVP. Vote now through July 25 using this link: http://bit.ly/JacquetteVoteYou can also show your vote of support by copy and pasting this post on Twitter:  “I vote for the @MLSWORKS @WellsFargo @PhilaUnion #CommunityMVP”

Voting ends on July 25 at noon. The grand prize winner will be announced on Friday, July 25 at 2pm ET via twitter by @MLSWORKS. 

Help us make sure that when the votes are tallied, the winner is Jacquette for all that he does each day in the Chester community. 

07 July 10:15 am

In less than eight weeks high school athletes will be gearing up for their fall season. Athlete’s ranging from football players to field hockey players are getting ready for the 2014 fall season.  If you drive past most high schools you will see teams practicing on the fields that surround their campus. Football players are lifting weights in the weight room. Soccer players are running intervals on the track in an effort to build their endurance. Coaches are doing their best to bring their teams together so when preseason officially kids off in early August their kids have already developed a solid base of strength, fitness and team unity.

Below I want to share with you FIVE tips for high school athletes when it comes to your preseason summer training.

Tip No. 1: GET A TRAINING PARTNER

Let’s face it, when it comes to training it’s always better to train with a partner. When you get tired he/she will be there to help you finish the last set even when you want to give up. When it comes to getting a training partner it’s important that he/she understand your goals and that both of you are on the same page. The two of you need to hold each other accountable for your actions. Finding a good training partner can be the difference between JV and Varsity.

Tip No. 2: MASTER THE BASICS

When it comes to working with high school athletes I want to make sure that all of them (both male and female) can do the following:

  • Squat  (Front squat)
  • Hinge (Deadlift)
  • Push  (Push up)
  • Pull (Pull up)
  • Crawl (Bear Crawl)
  • Roll (Forward, back and to the side)
  • Sprint (100% effort with good form)
  • Stop (Land from a jump)
  • Breathe (Relaxed with full exhalation)

If you can master the basic movement patterns listed above you will have developed a solid foundation for you to build upon. If all you do is bench press and curl you run the risk of getting hurt.

Tip No. 3: TRAIN IN WARM/HOT WEATHER

If all of your training is taking place in a nice comfortable gym with air conditioning and music you will have a rude awakening when camp starts.  I am not recommending that you do all of your training at the hottest part of the day just get outside and get use to the warm weather. It takes time for your body to get use to the heat.  I would recommend that you do both early morning training as well as mid-day training. Keep the sessions rather short. The goal is to get your body use to training in the warmer weather so on the first day of camp you are not struggling with the heat and humidity.

Tip No. 4: TRAIN FOR YOUR FITNESS TEST

Most high school athletes are required to complete some sort of fitness test. Below are some common tests for high school athletes

  • One (1) mile run
  • Repeat 110’s on a track
  • Bench press max
  • Pull up max number of repetitions
  • 300 yard shuttle runs

Make sure that you understand exactly what is expected of you on day one of fitness testing. Over the summer set a baseline for the tests and over the course of the summer repeat the test several times to see if you are making progress.

Here is an example. If you have to run 1 mile on day one of camp I would recommend that you test yourself 8-10 weeks out and then every 10-12 days test yourself in the mile to see if you are making progress towards your goal.

Tip No. 5: DIAL IN YOUR NUTRTION AND HYDRATION

Nothing can shut down an athlete quicker than poor nutrition and hydration. It’s critical that high school athlete’s take the next 6-8 weeks to understand exactly what their body needs to function at a high level. Some athletes do well on a high carbohydrate diet. Others do well on a lower carb diet with a medium mix of fats and proteins. Everyone is different. Now, is the time to experiment and make good decisions.  I always recommend REAL food for my athlete’s. Start with vegetables, fruits, lean meats, quality fats and water.

Preseason camp is an exciting time for high school athletes. I wish all of you the best and good luck with your training.

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

13 June 1:17 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.