PUSH column: cold ‘keeping

Hello all. I’m writing my latest goalie column for PUSH magazine here in the UK, and I’m canvassing opinion on something that’s been pretty central to my game in the last few weeks: the weather.

I’m wondering how you guys deal with extreme weather. How do you keep warm and focussed when the opposition’s not giving you much to do and you’re losing feeling in youir toes and earlobes? Stretch? Dance? Sing?…

And when it’s hot, are you prepared to maybe ditch your arm-guards in the interests of comfort?

In either situation, what sort of breathables/thermals do you favour? Do you think existing kit is up to the job of keeping you comfortable in flag-cracking heat and bum-numbing cold?

Would love to hear your views on this, either in the comments below, by emailing me at richardsmyth100@hotmail.com or by tweeting me at @rsmythfreelance. Cheers!

Gym training time

Hey keepers,

I am often asked about conditioning training for keepers so here is my 5 cents worth.

I am a goalie not a personal trainer so I recommend you work with a professional to get your technique and program sorted. There is a high risk of injury with some of this training so please seek proper advice; this might help getting your trainer heading in the right direction.

Gone are the days of the keeper being the chubby kid that plays in goal to avoid all the running the field players do, the modern keeper needs to be fast, agile and powerful.

At the same time you don’t make your race horse plough the fields… As a keeper when we move we have to move FAST but I seriously doubt we will ever be running 10km during a game like the top field players.

So how do we become fast, agile and powerful?

The majority of power required for goal keeping will come from the lower body (legs and core), to get this power you will need a reasonable strength base. If you jump straight in to power training without a strength base you will be in danger of breaking down with injuries.

Exercises I have used to build a good strength base are:

Squats – Back or front squats
Lunges – I find step lunges to be the best and mimic keeper movements well

(These two are your bread and butter for a keeper, increase your strength in these areas and you will likely improve as a keeper – simple as that!)

Don’t forget to train your Hamstrings, Glutes, Groin and calves to maintain a balance and avoid injury (60% of gym work is to improve your keeping 40% is injury prevention)

Core strength is the link to transfer all your lower body power to full body power, there is nothing worse than your lower body moving to make a save and your upper body moving in the opposite direction preventing you from making the save.

Once you have a good strength base you can move on to the explosive power training.

Over the years I have tried many things with my conditioning training, one of these was basing most of my gym training on loading up specific keeping/save actions. Looking back I don’t think this type of training helped me too much. I still do the odd exercise that mimics keeper specific movements but it is not the sole focus of my training.

If you are more powerful as an athlete you will be a more powerful keeper.

I have found that Olympic style lifts are a good way of becoming more powerful – Clean and Jerk and the Snatch are the key lifts but these can be broken down to smaller lifts like a high-pull, hanging clean or hanging snatch. I will not get in to the technique of these lifts as they are rather technical and I recommend you seek expert advice to get your technique sorted.

Jump squats are also good but be careful of your knees.

My view is that upper body strength/power is not as important as the lower body for a keeper as most of our saves start with our feet on the ground.

It is good to have reasonable strength through your upper body—the key muscles to target for me are the Chest, Back and Shoulders. Strengthening these areas will help speed up your hand saves, make you faster to your feet after diving plus they should help you handle the knocks better (both from shots and diving).

Again take care in the gym, we go to the gym to become a better keeper not an injured keeper.

Let me know what works for you keepers out there.

Feel free to ask any questions in the comments section and I will do my best to answer them.

Ciao

Kyle

Tight shirt review

OBO Short sleeve goalie shirt review.

So, here it is. The new Goalie shirt from OBO.

 

And here it is in action:

 

When it comes to keepers shirts there isn’t a lot on the market that takes my fancy, for the last 2 seasons I have been using a Nike Dri-Fit running shirt which has served me well. I’m always on the hunt for new products and equipment so after sending a few emails to Simon enquiring about testing future products, he came back to me with this.

I’ve been using this shirt for many weeks now and I can safely say it is one of the best shirts I’ve worn. It keeps my armour tight to my body yet still has enough stretch in the material for it not to be uncomfortable.

Firstly I’ll start with the style, every keeper wants to look good, right?

As you can see I have the Black and Silver top, It is very similar in design to my Nike top which is what I personally was looking for. I really like the 2-tone colour option and as it’s OBO I would expect to see numerous options available, like with the rest of their products.

How does it fit?

Me and Simon were in discussion about which size would be best for me. We were deciding between a large and an extra large and settled on the XL. If I was to re-order another one I would go for a large as the XL is just a bit too big for me.

I guess it’s all down to personal preference, I prefer my shirt to be as tight as possible, whereas others like it slightly baggy.

After a couple of weeks, I decided that I would mod my shirt to make it more tight fitting, around the chest and arms.

It could also depend on which body armour you use, Iam currently wearing the Mercian Xtreme with the bicep protection cut off. This armour is quite slim fitting with fairly small shoulder caps, some other armours are more bulky which would fill the shirt out more than my one, so take that into consideration when buying!

A fairly obvious point to make is that this shirt is definitely not an option for goalies in full body armour as your arm protection will be ruined from diving around.

Material & Breathability.

The materials OBO have used for this shirt seem to be of a very high standard, the Black material on the front is stretchy and feels very durable. The Silver material used on the back feels very strong, it almost looks similar to the material of my old long sleeve smock.

I really like the idea of having a vented back, but could see others disagreeing. Maybe there could be an option to have the shirt made entirely of the black material alongside the tops with the vented back?

Because the material of this shirt is of a very high quality, it hasn’t lost it’s shape, frayed or shrunk in the wash, other shirts I’ve had haven’t held us aswell.

Summary

In short, I think OBO are onto a winner with this top, it’s comfortable, looks good and is specifically designed for keepers. Good job guys!

 

Goalkeeper speed work

Two attributes that are very important for all goalkeepers are speed and agility. Being able to move your feet quickly both forward and laterally gives you the best chance of getting into the right position for every shot.

Below is a video I have put together with the help of three of Australia’s greatest men’s goalkeepers. Nathan Burgers, Stephen Lambert and Stephen Mowlam are all inspirations to me, setting the bar so high with their abilities and success at an international level.

The footage is from a session they did back in 2008 in preparation for the Beijing Olympics. The guys are all very quick and coordinated so check out the video and try using these drill suggestions and see if you can get your speed and agility up to this level.

I use ladder drills as a way of getting my legs moving before a game or training so when I get my gear on I know that I will be feeling quick and sharp. It is also a great tool to use during the off season. Please ensure you seek the guidance of a coach or trained professional before trying these drills. As with all exercise, there is risk of injury.


video – rachaellynch.com.au

For warm up I like to use a variety of ladder drills but my favourites are:
– Single step in each square
– Two steps in each square
– Two steps in each square with high knees
– Lateral with two steps in each square once each way

This does not take long but make sure each one is done as quick as possible and with good technique

For more ideas have a look at this video I found on youtube…

Goalkeeper speed work | rachaellynch.com.au

How to do a gym workout on holidays

As a travelling athlete I often find myself having to be creative in order to complete my gym workouts or rehab exercises whilst away. A holiday at the beach, a trip overseas, a night in a hotel or just time away from your local gym are not good enough reasons to miss or drop back your strength training. I work very hard whilst in the gym so can not afford to go backwards when I am away on a tour or on a break from training. I have provided some tips below that I use so have a read and feel free to add some of your own. Keep in mind that I am talking purely about weights training and not cardio training.

If you are staying in a hotel whilst away then this is the type of gym you may have access too. A lot of hotels do have gym facilities but they are usually small and have minimal equipment. All you can do is make the most of what you have got.

There will almost always be a few dumbbells so use these to make basic exercises more difficult. eg. squats – double leg, single leg; lunges – forward, lateral; calf raises, sit-ups and all arm exercises. If there is a machine then make the most of the various exercise options it has. You can always lower the weight if its not something you normally do as part of your program. For chin ups you just need a bar or railing and push ups simply require some floor space.

A fit ball is another item that you may find in a hotel gym or have at home yourself. These are great for balance and increasing the difficulty of an exercise by providing an unstable base. Any arm exercise can be made harder by sitting on the ball or lying on it in a bridge type position. Again use your dumbbells here. There are numerous abdominal exercises around that are great when using a fit ball. Just sitting on the ball in good posture with your feet off the ground is great for your core strength and balance.

Theraband – What a great invention. This is something that I use everyday and carry with me whenever I travel overseas or interstate. They come in different colours and each colour has a different level of resistance. I use them mostly to strengthen my shoulders and prevent injuries as goalkeepers are very prone to shoulder problems. They are very easy to use and actually quite versatile. They can be tied to a door, jammed in a door, held under your feet or wrapped around anything that is heavy or fixed to the ground. You can just hold the end and pull or make a loop to put your hand or foot through. So many options. They can replace any exercise that you do on a pulley machine at the gym.

Now if all else fails and you cant find any equipment, proper weights or a gym then just use your friends. Find a friend that weighs the appropriate amount and then squat them. You may need to start off with a small child and please make sure you maintain good technique throughout. * Actually…Don’t try this at home!!

Finally, as with all exercise, it is very important you warm up and cool down appropriately. Stretching is a great way to keep your muscles in good shape as is using a foam roller. This is similar to getting a deep tissue massage but you can do it yourself and of course control the level of discomfort you cause. And yes it can be uncomfortable. You use it by lying on top of the roller then moving your body around so it moves up and down the particular muscle or muscle group you want to release. Quads, Hamstrings, adductors, calves, ITB or Gluts. You can also use it up and down your back.

I hope you have found my suggestions helpful. Please comment below if you have other ideas. I would love to hear from you.

These suggestions are my own and have developed over time with assistance from experienced professionals. Please seek guidance from your Physio, doctor or coach before attempting any of the above exercises. Especially squatting your friends!!

How to do a gym workout on holidays | rachaellynch.com.au

Cleaning your gear

As a goalkeeper I am fully aware of the reputation we hold of being ‘stinky’. This is something I am passionate about changing. I am convinced that a pair of shin guards will smell much worse than a well looked after set of goalkeeping gear.

A few things I would suggest that may help prevent the comments and ridicule from team mates about your stench:

1. Air your full kit out after every training session or game. I guarantee you will have sweat or water on your gear through contact with the turf

2. Wash your smock, cover shorts, bandana, neck guard, pelvic protector and arm guards (if detachable) at least once or twice a week. These items should easily fit in your washing machine. Front loaders are much more gentle on the gear but top loaders are also ok. Always wash the gear separate to your every day clothes.

3. Wash your shoes every few weeks. This can also be done in the washing machine or by hand in a bucket or sink.

4. Body armour is usually the main cause for smell so must be addressed somehow. I have tried washing it in the machine but due to the size it can be difficult and also may damage the gear or the machine. The best way I have found is to take a brush (best is the brush from a dust pan and brush) and a bucket of warm soapy water. Take the gear outside and use the brush to scrub the gear all over. Do not be afraid to use plenty of soapy water. Leave it hanging outside to dry for as long as you can then you should be right to go.

5. Finally I suggest you buy some face wipes from the supermarket. These can be used to wipe out the inside of your helmet. Another area that can get quite dirty, especially your chin strap.

I hope all these tips help. If you have any ideas of your own please feel free to share them below

Skills Session 10: Cleaning your Goalie Gear | rachaellynch.com.au

HI CONTROL vs HI REBOUND

Right Guys and Gals,

There is a massive debate over the Hi-Control vs Hi-Rebound and being an owner of the HR and having tried out a friends HC I think that I can enlighten people as to which kit is best for them. I will start by giving a rough diagram of the rebound levels so you can picture it in your head, I will then say which game style each of the kits suit.

CLOUD |||||||||||||||
HI CONTROL |||||||||||||||||
HI REBOUND ||||||||||||||||||||

As you can see the difference is not that big. Also the HC has more rebound than the Cloud so it certainly isn’t lacking.

Hi-Control
HC suits a agressive player who kicks with conviction and also likes to log at short corners. The pads are narrow allowing ease of movement when going down or getting up. Essentially the design of the kickers is identical to the HR-only the foam density being different. The hand protectors are different from the HR ones, the left  HC is identical in design to the HR except in cosmetic appearance, the right is the traditional tube style for logging.

Hi-Rebound
The HR kit is suited to the more modern player who stays upright for as long as possible and likes to use a passive deflecting type of kicking. The pads are wider than the HC giving a bigger area against attackers, they have stiff wings to delfect the more slowly to be cleared with the feet afterwards. Again, the kickers are the same design as the HC but with more rebound. The hand protectors are a different design to the HC. The left HP is very similar to the HC, the rebound is obviously higher for a more deflecting style of play. The right HP holds the stick at a different angle to the HC for a more upright style of play, it also has a much bigger surface area for reaction saves. The different angle takes some getting use to but works great for me.

Wear
The HC will last longer than the HR especially on sand pitches. However, most of the games is now being played on water-based pitches, here the wear difference is much reduced. even if you do play on a sand pitch do not get the HC purely because of its longevity, get the kit that is right for you. Also, duct tape on the bottom of the kickers will increase their life greatly.

A.T

Nutrition tips – diet of an elite athlete

FRESH IS BEST

Food plays a big part of my everyday life. I love shopping for it, I love preparing it and most of all I love eating it. Being an elite athlete I have a high energy requirement but also need a wide variety of different foods to keep my body in good shape. Do not get me wrong. My diet is not perfect. I exercise for a few hours every day so I am not afraid to treat myself every now and then. I understand what I should and should not eat and over time I have learnt what is best for my body. Everyone is different and will require different types and amounts of food depending on their lifestyle. My priorities are to meet my high energy requirements, build and repair muscle and of course stay healthy and injury free. Below are some of my favourite foods and the foods I eat most regularly. Fresh is best!!

Snacks

My snack of choice is fruit. Fresh fruit or dried fruit is a great choice to have in between meals. I usually eat 3 or 4 pieces of fruit per day as it is healthy, portable and there is so much variety. I buy all my fruit (and vegetables) from the Subiaco markets as I know it is fresh. I buy a weeks worth at a time so that I will always have some available to take with my to training or work.

Lunch

My preferences when it comes to lunch is rice cakes, tuna/chicken salad or sandwiches. In my lunch I always try and have some form of meat or fish with salad. Its a great opportunity to be creative so I try and mix up my toppings on rice cakes or crackers or make different types of salads. In the photo below I went with avocado, tomato and ricotta cheese. As you can see I like pepper. It is important to include some form of carbohydrate but that does not have to be bread so sandwiches are not your only option.

‘On the go’

For a healthy snack after training or when I am on the go I like to have a smoothie. You can buy them at most cafes but its best if you can make your own. Just simply add your fruit of choice, light milk, yoghurt, honey and some ice. Mix it in a blender and you are good to go. If you want some extra protein then add an egg or egg white. Don’t worry it wont affect the taste.

Dessert

Growing up my family always had dessert after dinner so now that I live by myself I have carried on this tradition. Certainly not for everyone and something that needs to be combined with a healthy portion controlled meal. Fruit is always a great option. My dessert of choice is fruit such as strawberries, blueberries or mango with natural yoghurt. But if I am out and about then I’ll be having dessert at one of the my favourite places. Tutti Frutti. Here they sell various flavours of frozen yoghurt and all the mix-ins you could want. If you have not been before then I recommend you try blueberry and banana yoghurt with strawberries, coconut flakes and muesli. Delicious!!

Drinks

Staying hydrated is so so important, especially for athletes. Your body looses water and salts all the time so its important that you keep up your fluid intake throughout the day. Water is the best option generally but if you are undertaking exercise then you need to replace the sodium that is lost through sweat. Sports drinks like Gatorade and Powerade are excellent for this but my choice is Aqualyte which is an electrolyte drink and is purely for rehydration unlike other sports drinks that provide sugar and energy.

If you are someone who has trouble drinking large amounts of water then try adding a small amount of low sugar cordial or even soda water for a bit of fiz.

Takeaway

Eating is a very sociable thing and so takeaway and eating out is part of most people lives. Athletes are no exception. Myself and the girls love going out for a meal or getting takeaway and eating by the beach or the foreshore so we have to be smart with our choices. Most restaurants have healthier options if you know what to choose but the best way is to go to places where the style of food is healthy. I am a huge fan of Asian food with Japanese and Vietnamese being my favourites. Both of which are pretty safe when it comes to healthy choices.

Treats

Everyone has their weakness and this is mine. Licorice. I certainly have a sweet tooth and my sweet of choice is Rj’s Licorice. All the way from NZ. It comes under the ‘sometimes food’ category as it is full of sugar but given the amount of exercise I do I allow myself this luxury every now and then. Yum!!!

Meat

I am lucky enough to have the support of my local butcher David from ‘THE BUTCHER SHOP’ in Victoria Park, Perth. This means I can make sure I get my three serves of red meat each week and therefore lots of protein and iron. I love nothing more than to have friends around for a BBQ and salad so its great to be able to serve up some beautiful meat.

Combined with seafood, chicken and lots of vegetables this makes up my weekly dinner menu.

These tips and ideas are all my own. For expert advise you should speak to a dietician or medical professional.

If you are interested in reading recipes or getting more tips and ideas please comment below. All photos are the property of Rachael Lynch from www.rachaellynch.com.au

Nutrition tips – Diet of an Elite Athlete | rachaellynch.com.au

Improve your stick and glove saves

This is one of my favourite drills to do as a goalkeeper. It is great to use in the preseason or just when you want to mix things up from your usual training in gear. I use it mainly to improve my hand speed and also my ability to save balls with my stick. It has always been a strength of mine yet given the weight of a stick, if you get things wrong it is very difficult to save a high ball stick side. So practice is crucial.

For this exercise you will need 3-10 tennis balls. The more the better but you can do it with just 3. You will also need your stick, both gloves and a friend. The person doesn’t need to be particularly gifted so a friend, family member, team- mate or coach is fine.

Stand about 2 meters away from the thrower and in a ready stance. To start with just have your friend throw one tennis ball at a time to varying positions. Make sure you catch with one hand as much as possible. Increase the speed of the throws and continue varying heights. If you want this to be a conditioning session keep going for about a minute then rest.

The next exercise is more specific to your stick. Here your friend can throw the balls or hit them with a tennis racquet, cricket bat whatever they prefer. Each ball should go stick side and using your stick alone you want to save each ball by watching it right onto your stick every time. Start with slow balls at similar height then move to high balls and much quicker balls.

Repetition is important here but keep the quality up by resting when you loose focus. Its very important that you follow every ball with you eyes all the way onto the stick.

The final progression is to put your gloves on and do reps of 10-15 shots. Return to your ready stance between every shot and ensure that you watch the ball onto your stick or glove for every shot.

I would love to hear your feedback on these skills sessions so please leave a comment below.

This is the ready stance we now use in the Hockeyroos. Up tall with gloves up

Watch the ball on to your stick. Step across with your leg as you reach for it

Go directly to the ball with your stick, don’t swing at it.

Watch the ball on to the centre of your glove