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Sydney Leroux
Sydney Rae Leroux Height: 5-6.5 (170 cm) Weight: 146 lbs (66 kg)
Sydney Leroux
Soccer player
Sydney Rae Leroux Dwyer is a Canadian-born American professional soccer player
and Olympic gold medalist. As a forward, she currently plays for the Western New
York Flash in the National Women's Soccer League. Wikipedia
Born: May 7, 1990 (age 25), Surrey, Canada
Height: 5' 7" (1.70 m)
Weight: 146 lbs (66 kg)
Spouse: Dom Dwyer (m. 2015)
Parents: Ray Chadwick, Sandi Leroux
Current teams: Seattle Reign FC (#2 / Forward), United States women's national
soccer team (#2 / Forward)
4 Ways to Make a Fast Soccer Team
By Bruce MorganThe goal of developing faster players is one shared by coaches at every level of competition.
Just how to accomplish that goal is hardly the stuff of exact science. There are as many thoughts and theories
as there are people to propose them. Remembering that, I would recommend that coaches and individuals
contemplating enhancing their speed should consider the following:

Instruct Your Players on the Mechanics of Running
Part of running faster involves running better. By that I mean employing the mechanics, which allow the players
to run as efficiently as possible.

If you are unfamiliar with the elements of efficient running or with the drills (form drills), which would help to
produce them, you can find numerous books and videotapes on the subject.
Add Ballistic Exercise to Your Team's Weight Training Program
Plyometric jumps and resisted running are but two of many such exercises. When performing these exercises,
the objective is to complete a repetition or series of repetitions as rapidly as possible.

The resistance or weight a player works against can vary from light to heavy. However, the speed of the
movement must be as quick as a given resistance allows. Exercises performed in this manner encourage the
development of explosive strength, which is critical for the enhancement of speed.

Don't Underestimate the Role of Flexibility
Everything else being equal, the more flexible muscle is capable of contracting more forcefully and through a
greater range of motion with obvious impact upon a player's ability to generate speed.
Runners Become Faster Runners by Running Faster
Put another way, you cannot expect your players to gain speed unless you require them to run fast.

Repeats performed at 60, 80, 100, 150 and 200 meter intervals ask the players to run at their top speed. Such
repeats should be performed in one or two sets of 3-5 repetitions, based upon the distance to be covered (in
other words, as the distance increases, sets and repetitions decrease).

An old saying says: "You can't make a silk purse out of a sow's ear".

Neither can you take a slow runner and make them fast (in the elite sense). You can, however, produce
measurable improvements in your players' running speed. Implementing these practices will assist you in
accomplishing that purpose.
The game of soccer is very much a game of balance. Being able to elude defenders, jump over tackles and just
control your own body can be a difficult challenge. By creating a strong center of gravity and building stomach
muscles, you can increase your sense of balance and control over movements. Creating a strong mid section
will also benefit your shot. With strong abdominal muscles your shot will be much harder and travel with a
greater velocity. Here are a couple of sit up drills to help you create and maintain a solid mid section.

Bent Knee Cruncheslie flat on your back, put your legs perpendicular to the ground and bend your knees. With
your hands lightly supporting your neck slowly move your head and shoulders up toward the sky. You want to
keep your head facing the sky and not bend into your knees.

Straight Leg CrunchesSet up the exact same way as the bent knee crunches except this time don't bend your
knees. Your feet should be high in the air. Again, lightly support your neck with your hands and raise your head
and shoulders to the sky.

ScoopsSit on the top of a staircase or somewhere where your feet will dangle just a bit. Rest your hands just
behind your butt and lean back, raising your knees to your chest. From this position slowly move your legs,
straightening your knees, downward and in a scooping type motion. As your feet are fully extended and
scooping, pull your knees back to your chest and repeat the scooping rotation. This takes a little getting used to
but is very effective. Older athletes may want to put a light 2 to 5 pound weight on their feet to in-crease the

Throw DownsGrab a partner for this one. Lay down flat on your back. Extend your arms as far above your head
as possible and grab onto the ankles of your standing partner. Raise your legs to a 90 degree angle, perfectly
straight in the air. Have your partner, try and throw your legs to the ground. You need to use your stomach
muscles and keep your legs just inches off the ground and then raise them back up so that your partner can
throw them down again. Repeat this 10 to 25 times depending on age and strength.

What Coaches Should Look for:
Coaches should always make sure that proper technique is being used in every form of sit up activity. You don't
want to have any pulled stomach muscles, tight necks or back problems. To make some of the exercises more
exciting you can have one partner on his/her back while another holds their feet down with their knees. The
partner holding the other down can toss a soccer ball to the athlete doing the sit ups and he/she can head it
during each upward motion. Only use this drill for athletes over 10 years old. Abdominal Exercises to Improve
Coach Clay |