where to play soccer in Bay Area (Chinese Community)

• Thursday 6:00-8:30pm Pleasanton, Sports Park at 5800 Parkside Dr., Pleasanton, CA 94588
• Saturday 9-11am Sunnyvale (Tigers, the best in the Bay area)
• Saturday 3:30-5:30pm Union City (Wild Geese Club), Shorty Garcia Park
• Sunday 8:30-10:30am Pleasanton, Emerald Park, Dublin, CA
  
• Sunday 4-6pm Fremont, Warm Springs Park

Must-See Classic Movies

Central Stations (1989) drama (Brazil) -- "love and hope"

The Truman Show (1998) drama

Dancing in the Dark (1995) drama -- "trust"

Spirited Away (2001) animation -- beautifully made

Shawshank's Redemption (1994) suspension

(more to come ...)

Berklai's Recipe Book

The purpose of our recipe book is to provide a list of dishes we can make by ourselves, most of which are of Chinese style, in order to save head scratching for dinner choices :)

(to be updated regularly)

Vegi:
三丝 （任意三种，土豆丝，青椒丝，红/白罗布丝，豆腐丝，肉丝，。。。）

清炒豆芽

清炒扁豆

Meat:
五花肉卤蛋 （可以加豆腐块）

焖鸡块 （新鲜鸡切块，焖烧）

Soup:
西红柿蛋汤

酸辣汤 （炝锅，放入西红柿丁，接着豆腐丝，青椒丝等，放入生粉，最后搅鸡蛋，撒葱花）

Misc:
面疙瘩汤

葱花蛋饼 （比赛前两小时吃，管饱够营养）

Soccer Workout in a Nutshell

Thanks to the resources available on Internet --Berklai

content:

1. Peak Points
2. Warming up
3. Stretching
4. Edurance
5. Weight Lifting for Soccer
   
6. A Pro's Workout Secret

Peak Points

• It takes stamina to excel at soccer. Do wind sprints and other stamina drills.
• Don't be fooled: Soccer is a total sport. Do all-body conditioning, focusing on shoulders, chest, abs and legs.
• Flexibility is crucial to soccer survival. Stretch often.

Warming Up

Get the body moving, the heart pumping, the blood flowing. This increases muscle temperature, improves reflex time and suppleness, and helps to avoid injury, says Dr. Luxbacher. He recommends a minimum of 10 to 15 minutes of warm-up for soccer players. Anything that gets you sweating should do the trick, but working with a soccer ball helps develop sport-specific skill at the same time, he says.

These three drills are great for getting the blood moving, says Dr. Luxbacher.

Dance on the Ball

The name of this drill describes what it looks like. Truth is, you barely touch the ball. Put it on the ground in front of you and barely touch the sole of one foot to the top of the ball, withdraw it quickly and place the sole of the other foot atop the ball, back and forth, quickly, for 30 seconds to a minute. This combines getting the heart going with a ball-control dexterity drill.

Inside Touch

With your feet shoulder-width apart, tap the ball back and forth between your feet, using the inside of your feet, for 30 seconds to a minute. Do it as fast as you can. Rest and repeat.

Confined Dribbling

Limit yourself to a 10- by 20-yard area and start dribbling the ball slowly. Constantly change your speed and direction as you dribble the ball back and forth within the confines of the area. Keep the ball close to your feet. As you warm up, increase your speed. Do this for about five minutes.

Stretching

Once you''re warmed up, go through a series of gentle, fluid flexibility exercises. Stretch your hamstrings and quadriceps, calves and Achilles tendon, groin, neck and back. See Flexibility on page 32 for a full-body routine and Running on page 181 for a selection of leg stretches. Dr. Luxbacher recommends static stretching—holding each stretch for 15 to 30 seconds—and doing two reps of each.

Dr. Luxbacher also offers this specialized back stretch using a soccer ball.

Ball Stretch

Sit with your knees together, flexed. Slowly roll a soccer ball on the ground around your entire body, keeping both hands on the ball at all times. Roll it ten times in each direction.

Strengthening

Your strength-building routine will focus on your abs, legs, arms and chest. Try this on-field workout.

For the abs, Dr. Luxbacher recommends doing crunches. Do at least 10 and up to 30.

For the legs, here are two exercises Dr. Luxbacher likes. Do one or both in your workout.

For the arms and chest, nothing beats push-ups, says Dr. Luxbacher. You can do 10 to 30 regular push-ups or bent-knee push-ups. Or try Dr. Luxbacher''s ball push-ups or walking push-ups.

Ball Push-Ups

This is a real upper-body strength builder. Get in a full push-up position, but with your hands on the top of a soccer ball. Support your body weight with your hands and toes and keep your legs and body straight.

Lift your body until your arms are straight, then slowly lower your body until your chest touches the ball. Without letting your body sag, do as many reps as you can up to 20 at first. These put a lot of pressure on your wrists; stop if you feel any pain or discomfort.

Step-Ups

Use a 12-inch-high bench or step-box from the gym. Face it and step up with one foot, then the other, and then step off, one foot at a time. Up, up, down, down. That''s one rep. Do 20, rest, and then do it again.

Ball Hops

Keep your feet together and jump from side to side over a ball. Don''t touch the ball. If you can''t make the height, stand just in front or behind the ball and jump from side to side. Go as fast as possible for 30 seconds to a minute, rest, and then do it again.

Walking Push-Ups

While in push-up position (your weight should be on your arms and toes), nudge a soccer ball forward with your head for 20 or more yards, walking on your hands and toes. Keep your body rigid and off the ground.

Endurance

Soccer players need cardiovascular fitness to keep on keeping on in off-and-on bursts of activity for 90 minutes or so. While playing the game itself is a great endurance workout, there''s more you can do than that. Dr. Luxbacher suggests two great endurance exercises, both of which help to have a partner for timing purposes.

Shuttle Runs

Place four cones along a straight line 5, 10, 15 and 20 yards out from the goal line. Race to the first cone and back, then to the second and back, and so on, as fast as you can. Your partner takes off as you return from the furthest cone and you rest. Do four to eight sets.

Cone Training

Put a cone 20 yards from the goal line. Starting at the line, dribble the ball around the cone and back as quickly as possible. Upon returning, pass the ball to your partner, who dribbles around the cone and then passes it back to you. Do 5 to 15 reps.

Wind Sprints

If you are in good condition already, do some timed running—a combination of running and jogging—once or twice a week to get to the next level. Here''s the formula: Run at 85 to 90 percent of your top speed for one to two minutes, then jog for twice as long to recover—two to four minutes—then sprint again, and recover again. Four sprint-jog repetitions equals one set. Do two to four sets, says Covert Bailey, popular fitness writer and author of Smart Exercise.

Cooling Down

When the scrimmage, the running, the exercises are finally finished, don''t just hobble to the locker room. As with all workouts, you need to cool down gradually. Part of this cooldown should be running through your stretches again. Do each stretch twice, suggests Dr. Luxbacher. This will help to prevent—or at least to lessen greatly—any next-day soreness.

Weight Lifting for Soccer

Finally, if you want to turn into a soccer monster, here''s a weight-room workout devised by Sprague. In season, he wants you in the gym two days a week, doing two sets of 10 reps each at 65 percent of your one-rep maximum. Off-season, you''ll work out three times a week, with the amounts and rep counts based on your own periodization schedule (this type of schedule is explained in Basic Fitness on page 118).

* Traditional squats for leg and hip thrust

* Dumbbell lunges for leg and hip thrust

* Pull-ups for upper-body pull

* Leg curls to prevent hamstring injury

* Rumanian dead lifts for back extension

* Military presses for upper-body thrust

* Leg raises with dumbbell or ankle weights for knee lift, kick and torso stabilization

In addition, do this exercise, which gives your body rotational strength.

Reverse Trunk Twists

Lie on your back, with your legs raised at about a 90-degree angle to the ground. Keeping your back as flat as possible, twist at your waist to slowly and gently lower your legs to the ground on one side. Then bring them back to center, and lower to the ground on the other side.

Beginners can start with their knees bent, feet flat on the ground, and should work up to having their

A Pro's Workout Secrets

U.S. soccer team legend Marcelo Balboa is aggressive on the field and even more aggressive when it comes to his training. The following are among his workouts.

• Daily bungee running. He ties a bungee cord to another player and tows him around the field for 30 minutes while dribbling, sprinting or running backward in 100-yard intervals.
• Daily weight-room lunges, squats, leg extensions to strengthen an injured knee, and weekly dips, curls, pull-ups and bench presses.
• Tennis, which provides great footwork, he says, and improves his reaction time.
• Mountain biking for two hours, twice a week, in the foothills near his team''s Mission Viejo, California, training center.
• Nightly in-line skating, which builds the hips and thighs, he says, and is credited for his powerful kick.
• Sprints—series after series of 440-yard and 880-yard—once or twice a day, six days a week, year-round. The whole team does these.

[zt]俺的浅见-关于打好网球

标 题: Re: 俺的浅见-关于打好网球
发信站: BBS 未名空间站 (Fri Oct 21 13:33:30 2005)

【 在 dokknife (力刀) 的大作中提到: 】
: totally agree.
: I learnd my serve from Ivan Landell(wrong spelling?) on TV.
: I used played a lot volleyball and joined 1980 first Univ sports
: games in ...


呵呵，我有个朋友，夫妇俩和你的背景接近，说不定你们还认识呢。一家
人不说两家话，咱们探讨探讨，一起提高么。吃饱了胡说，大家不要扔砖。

说道肘伤和腕伤，我体会和击球动作是有关的，腕肘用力过度，正确的姿
势应该是让人感觉最舒服的姿势，脚膝腹背都应该参与。正手用腰腹的扭
矩力，反手用腿腰肩背的反弹力，前臂和手腕击球瞬间是FIRM的，只是起
传力作用，网前球主要是调整身体的结构，曲膝，身体放松，胳膊和球拍
STAY FIRM，我们后天很多用力习惯不好，身体结构松松垮垮，
发不出整体力。

你看费德罗在场上一弓一窜的，他用的是先天的腰背力，你如果在他运动
时拍X光照片，他的脊椎是可以伸缩的！！一头老虎阿！我猜他不用教练
的道理可能也在这里。他有他独特的用力习惯，

Soccer Skill/Position

Note: The following is from Gary Rue’s website, “Exercises of the Day”. --R.J. 7/4/3

This skill/position matching should only be used as a guide.

Content:

Forwards/Strikers

Center Midfielders

Wing Midfielders

Fullbacks

Sweeper

Stopper

• Forwards/Strikers
  These players should have a decent combination of short distance speed and quickness, shooting and heading abilities and dribbling skills. These players should be able to go long periods without touching a ball, yet become very goal oriented when the opportunity presents itself. Usually, one or two of the team's best athletes are in this position. These players need to be more reactive than cognitive--the opportunities are too short-lived for much thought. They should be very aggressive and perhaps
  selfish in nature.
• Center Midfielders
  Iin most systems, these players are the core to the team. They did need to play defense and provide immediate support to the attack. A coach should want players that have very good field vision and awareness. Good passing and distribution skills are mandatory, but a desire to pass and play within a team system is just as important. These players cannot be timid in traffic. Some combination of strength and quickness is useful--this could be achieved with two different players in a two center halfback system. The ability to maintain ball possession, via dribbling, shielding and passing are also required skills. Speed is normally not a necessity in many systems for this position (especially if the system has more than one center halfback), but a high work rate and good endurance is certainly needed. Because of the frequency of ball touches, the best soccer athlete may be asked to man this position.
• Wing Midfielders (and Forwards)
  This is a good spot for players that do not like to play in traffic where the opponent pressure is less. Wing players that have great straight ahead speed can cause other teams problems. Dribbling skills at speed are more often a requirement than close-in dribbling. Wing players that have the ability to cross the ball with distance and accuracy can allow a team to develop an attacking style from the wings. Wing players need to be able to recover on defense. Sometimes they are asked to balance a defense on the off-ball side by recovering back and picking up attacking players at the far post.
• Fullbacks
  Backs should be strong and have a passive aggressive nature. Though this sounds oxymoronic, a back needs to be very controlled at times and then very strong and aggressive in the man-to-man, 50-50 ball battles. Because of the self-checking nature of the other team's attackers, a coach can sometimes get away with using players that have little speed and quickness. In other cases, at higher playing levels, it is very necessary that a fullback have good quickness, average short distance speed and decent kicking skills. Players that are below average in speed can make up for this with good game knowledge and positioning. Exceptional dribbling skills are not a major requirement in this position. Fullbacks do need to be good communicators, constantly directing and offering information to teammates.
• Sweeper
  This position is similar to the fullback characteristics, however, there are certain differences. This player needs above average short distance and long distance speed, good kicking technique, a very good understanding of the team shape, and good communication skills. He needs to be able direct the players in front of him and run down through balls and breakaway attackers. Since he is support to the players in front of him, he must be able to pick up dribblers as they get past their marks or track down unmarked attackers as they make off-ball runs on goal. Often the sweeper is the first or second best athlete on the team and one of the fastest. This player must be a thinker with decent reaction time.
• Stopper
  This position requires a combination of sweeper, fullback and center half characteristics. The stopper often has some free rein, must be able to distribute the ball, win balls in traffic and get back to pick up unmarked attackers. At times, the stopper needs to recover into the sweeper
  position (deep center) if the sweeper is pulled out.
• Goalkeeper
  The first criteria is have very good hands--that is, the ability to catch a ball at all heights and angles. These players have to have quick feet and a healthy dose of fearlessness with going after a ball with an attacker coming in hard. Having strength and good size, specifically height, is a given. The goalkeeper must have great vision and awareness. The quicker this player can react, the better. The more experience a player has at this position, the better he should be at dealing with the different situations.