Work your Abdominals (1)

Bicycle Crunch Exercise
By Elizabeth Quinn, About.com

Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus. This is the conclusion of a study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs. Each exercise was ranked for muscle stimulation (measured with EMG) in the rectus abdominis, the external obliques and internal obliques.
Learn More about the The Best Way to Exercise the Abdominal Muscles.
How to do the Bicycle Crunch Exercise
· Lie flat on the floor with your lower back pressed to the ground.
· Put your hands beside your head.
· Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
· Touch your left elbow to your right knee, then your right elbow to your left knee.
· Breath evenly throughout the exercise.

Work your Abdominals (2)

Reverse Crunch Ab Exercise
How to Do the Reverse Crunch
By Elizabeth Quinn, About.com
The reverse crunch targets the rectus abdominis.
How to Do the Reverse Crunch
· Lie on your back with knees bend and feet on the floor
· Place hands on the floor or behind the head.
· Bring your knees up towards the chest so they bend about 90 degrees
· Contract your abs and lift your hips off the floor in a very small movement.
· Lower and repeat.

Work your Abdominals (3)

Vertical Leg Crunch Abdominal Exercise
By Elizabeth Quinn, About.com

The vertical leg crunch is another effective move for the rectus abdominis, the external obliques and internal obliques.
How to Do it
· Lie on your back and extend the legs up with knees slightly bent.
· Contract your abs so and raise up until your shoulder blades leave the floor.
· Keep your chin up; don't pull on your neck.
· Keep the legs in a fixed position.
· Lift your torso toward your knees.
· Lower and repeat for 12-16 reps.

Work your Abdominals (4)

Long Arm Crunch

How to Do the Long Arm Crunch
By Elizabeth Quinn, About.com

The long arm crunch is another way to strengthen the rectus abdominis, the external obliques and internal obliques.

How to Do the Long Arm Crunch
· Lie on your back with your arms over your head with hands clasped and arms close to your ears.
· Keep you knees bent with feet flat on the floor.
· Contract your abs and lift your shoulder blades off the floor.
· Lower and repeat for 12-16 reps.

Work Your Abdominals (5)

The basic crunch exercise for the abs targets the rectus abdominis muscle. Although it seems simple, many people don't perform the basic ab crunch properly. Using good form when doing an crunch makes this a much more effective abdominal exercise.
How to Do the Basic Abdominal Crunch
· Lie on your back, bend your knees, placing your hands on the sides on your head.
· Contract your abs and flatten your lower back against the floor.
· Slowly lift your shoulder blades one or two inches off the floor.
· Exhale as lift, keep your neck straight and chin up.
· Hold for a few seconds (don't hold you breath).
· Slowly lower while keeping you abs contracted.
· Repeat up to 20 reps this perfect form for each rep.
· To make it more difficult, use an exercise ball.

http://sportsmedicine.about.com/

Spirit of the Game

The main duty of the referee in enforcing the Laws of the Game (LOTG) is to ensure that the players are able to display their skill without being impeded with undue foul play by opponent. More often many referees enforce the LOTG to the letter of the laws penalizing every infringement with many undue stoppages at the expense of the pleasure of the game. Implementing the Laws (17 Laws in the book) effectively cannot be considered as efficient or excellent without implementing Law 18, which is the discretion and common sense of the referee. More often referees are seen to be too rigid and stringent with the implementation of the letter of the laws and denying the players and also the spectators the enjoyment of the game. What is often left aside is the “Spirit of the Game”. The spirit of the game or the spirit behind the letter of the Laws is to promote the safety, fairness and the enjoyment of the game.
The consideration of safety is that the player are protected and have the feeling that they are free to execute their skills without risking their physical well-being. The famous saying, “football is a gentleman game for the hooligans” – a game where players are taught to abide to the laws of the game. Fairness means that both the teams are given the equal or impartial treatment by the match officials. They are ensured of equal opportunity to compete on the equal playing conditions of the field. Letting the flow of the game without undue interference by whistling or stoppages for trifle matters will permit the players and the spectators the enjoyment and the pleasure of the game with players displaying their skills, artistry and creativity and also the nostalgic moment of celebration of goal scored or other dramatic moments.
Beside enforcing the laws of the game to ensure the safety of the players, taking strong sanctions (caution or sent off) on players to deter them from indulging in unfair foul play, checking the players equipments and appurtenances of the field of play, stopping play for serious or bleeding injuries, checking on the interference from team officials and other measures taken are to ensure the safety and fairness in the game. Playing good advantages and return to the culprit to sanction for misconduct later on, allowing quick free kicks to be taken by not being too fussy with the place of kick, allowing a goal scoring opportunity over a penalty or overruling an offside call by the assistant when the defending team is in control of the ball leads to the pleasure and enjoyment of the game.
Understanding the laws aimed at checking time-wasting or delaying tactics is also upholding the spirit of the game. Goalkeeper are avoided their delaying tactics by checking on the six seconds rule, playing the ball twice, handling the ball played to him by his team-mate either by a kick or a throw in and to allow him to take the goal kick slightly off the goal area is actually denying him the opportunity for delaying tactics. Penalizing player for throwing from a wrong place or allowing him to do so is not inconsistent in implementing the law. Efficient management of the wall at free kick will ensure fairness and avoid delaying tactics – get the player near the ball back earlier, move the wall faster, caution player for intentionally delaying and the use of the whistle. Simulating an injury or pretending a cramp or persistent injury by the goalkeeper should be anticipated by referee when one team is leading. Quick call and get the player off the field faster on the stretcher or even giving a caution if seen blatant by the referee are measures that the referee should take into consideration in the understanding the spirit of the game. It is an advantage if all referees, coaches and players understand the history and intent of each law, then the Spirit of the Game will prevail.

Detraining – Losing Fitness

Many referees undergo intensive training (at least 20 days) every year to prepare themselves for the FIFA Fitness Test held yearly as a pre-requisite for registration to most Football Associations. Training with proper schedule and discipline makes the test easy. Although there are those excellent quality or elite referees who continue to have regular training to maintain their fitness level, there are many who felt that they have already qualified and training is not a necessity any more or forget that training is important for maintainence. What will the effect be without regular training or the reduction of intensity in training? The effect is termed as deconditioning or detraining. Detraining is simply losing fitness when you stop training. In one study, well-conditioned athletes who had trained for a year stopped exercise entirely. After three months, the athletes lost about half of their aerobic conditioning. Many people stop exercising at times for many reasons. Illness, injury, holidays, work, travel and social commitments often interfere with training routines.
Referees who find themselves not training when the football season starts have to find time to train either in the morning, evening or to get themselves into gym to maintain their general fitness. Otherwise, the effect of detraining will have a repercussion on their fitness level. When the fitness level dropped, the performance in a match will also drop due to the difficulty in keeping up with play, getting into wrong position thus not seeing incident and giving bad decisions. Regular training or work out should be a routine or culture in your life. You should feel guilty when you are not doing so or feel restless when you miss the training session. The similar feeling when you have not fulfill your solat or had miss one. You should be thinking of the alternatives to replace when you are force to skip one or two sessions of work outs.
Decreasing training level also has adverse effect. If we reduce training due to time constraints, illness or injury the level of fitness will drop and this depend on the intensity, frequency and the time of the reduction in the training? The three variables in training need to be balanced in order to maintain the fitness level. If intensity is reduced, increase in frequency and time will balance it up. Below are suggestions from http://sportsmedicine.about.com/ to maintain fitness
Tips for Maintaining Fitness through Breaks
If you need to take time off from training the following tips can help you maintain your fitness.
· Don't quit completely. Try to exercise at least once per week.
· Cross Train through injuries.
· Use the Body Weight Workout (no equipment needed) when you travel.
· Use Circuit Training Routines for fast, high intensity exercise two or three times a week.
· Practice Efficient Strength Training methods.
· Use Fast Workouts to Maintain Fitness with Limited Time.
· Refresh You Motivation and Goal-Setting Skills and energize your workouts
· Remember that Rest and Recovery can be as Important as Training, so use this time to recovery.
· Add 30-Second Sprints to your outline for fast fitness
· Short, high intensity exercise burns more calories if you are limited on time.
· Maintain Endurance with Shuttle Runs

Adapted from:
http://sportsmedicine.about.com/od/anatomyandphysiology/a/Deconditioning.htm

Different People Different Trait

There are three types of soil. One, even if it is showered with heavy rain, the water will seeps through and nothing is retained. Second, can collect the water and trees will grow near to the water completing the eco-system within its compound. The third will retain the water into lake and even spilling into rivers bringing sufficient supply to all areas making them into rich irrigated areas with flowers and fruits from trees, vegetables, grasses for the animal and forest to supply wood for building (Hadith).
A diamond is a transparent crystal adapted into gem quality can makes a lady’s heart melt when given as a gift. Diamond actually is bonded carbon atoms and crystallizes into the face centered cubic diamond lattice structure. Through meticulous effort and mounting it onto gold makes it invaluable and priceless. Yet, if it gets detached from its mounting it will loose its value.
People also vary from one another. Like the first type of soil, knowledge and experiences can be poured into them but none or little will be retained. Some are good learner and can use the knowledge and experiences given to them to enrich themselves into better people but do not have the ability to help others to do so. Of course, the fine creations of God are those who can absorb all the knowledge and experiences and transform them into invaluable knowledge and skills to help others to be better and to be successful in life. There are also some who are like the diamond, high class in the community due to his achievement having undergone effort by others who had identified, trained and molded them with the required knowledge and experiences into excellent people but forgets their roots and that if they get detached from the people around they will find themselves useless.
Look into ourselves, in which categories do we belong. Even if we belong to the first category, the will to change and better ourselves will enable us to change too. People with vertical thinking only sees themselves as important and can only enrich and better oneself without any effort to help others to improve them. People with lateral thinking will climb in their career and at the same time bring about changes and improvement to people around them, giving them the equal opportunities to better themselves.

Understanding Advantage Play

Referees are reminded to have empathy on players and also the coach of the receiving side of the player being fouled but at the same time the laws state that it is the duty of the referee “to allow play to continue when the team against which an offence has been committed will benefit from such an advantage and penalizes the original offence if the anticipated advantage does not ensue at that time” (FIFA Laws 5). When the referee points out both his arms without blowing his whistle it simply means that the referee has noticed the foul. However, he may also have decided to play advantage the player fouled if there is a chance for scoring. Normally, the referee will give around 3 seconds to determine who comes out on top. If, at the end of the 3 seconds, an advantage was gained by the fouled team, such as possession being kept or a goal being scored, the foul will be ignored by the referee. If the foul warranted a card, however, he will show the card at the next stoppage in play. The referee shall play the advantage even if it was a serious foul that merits a red card if is a situation of a goal scoring opportunity.
Sometimes it is difficult to respect the soccer referee, particularly when he makes a bad decision that gives an advantage to the opposing team. Still it would be impossible to play the game without him. The fact is that a lot of the players who don't respect the rules are sometimes prone to unsporting behavior. More often coaches would jump up if his player was fouled and the referee did not stop play for it but often forget to appreciate the referee if, from the advantage given a goal has resulted by the team-mate or a good attacking move was gained. I wonder it is natural for coaches to see the bad in the referee when his team loses or to find a ‘scapegoat’ for his or his team’s failure. One said. “If we didn’t see that six yellow cards in the first half, we would have seen some nasty performance tonight. So I have nothing else to say about the referee”. This statement can imply appreciation but not openly spelt. Players and referees are human and everyone makes mistake. When players make mistake it is accepted but not the referee. Although referees are allowed to make mistake but the mistake should be at the expense of the team or changes the result of the match. If both parties can bear the small mistake, the learning process will be enhanced and both refereeing and football will benefit from the higher level in officiating and playing skills.

Give Respect to Gain Respect

One vital skill that makes an excellent referee better than others is man-management. If one can manage the players and team officials effectively, then managing the game and control of misconduct will be an easier task. This skill does not exist in all who start refereeing. Some may be born with it, others acquired along the way and by listening to the experience of others. Feeling of empathy or understanding the feelings of others is an essence in man-management. Referee should be able to feel what the coach feel when his team is down, his player was badly fouled, a wrong decision by the referee, a misinterpretation by the assistant referee on the offside rule or the feeling of tension when the whole crowd is at the players’ neck. The feeling of a player who has just been fouled or tackled badly. The referee should 'feel' also the feeling of being tackle agressively by his opponent. With that, the referee will be able to judge and sanction appropriately with a caution of sent off. Before moving towards the coach, the standby match officials should have a rough or clear understanding of the situation and sees in the eye of the coach. By just standing and starring at the coach will send a message to him that he need to get back to his position once he finished with his instructions or a warning that his jumping at the decision of the referee is an act of dissent and will incite the crowd or supporters too or may get him off the technical area. Moving towards the bench will only be necessary when the officials in the technical area do not respect themselves and show disrespect towards match officials. Shouting at the referee’s decision or the assistant referee’s offside, throw in, goal kick, corner kick signals or even for a goal only show your poor control of your self and also your understanding of the laws of the game. “Give respect to gain respect”. Cooperation of match officials and the team officials should create a mutual respect for the important task and responsibilities that one carry. Referee should portrait professionalism in their appearance, attitude and administration. Being able to carry oneself on and off the field will influence your performance on the filed. Turning up at the stadium properly dressed will have a massive bearing to the perception of others to you. You will never get a second chance to create the first impression. The positive first impression once created will give a strong impact and it will go a long way. Your administration even as the fourth official should not let yourself down. You should control the controllable, expect the expected and at the same time expect the unexpected. If you are not prepared for the unexpected, you may be caught off-guard and will take a long time to regain respect and control over situations. Communication skills such as using your voice, hand signals and even your body language will help you to control the game better. Communication skill is part of man-management. In short, if you are not born with the talent of man-management, learn to acquire it through watching or listening to others’ experience in this area.

Giving an EYE for the Coach

Sometimes, I ponder and wonder when seeing the behavior and reactions of certain coaches while standing in the technical area, what are they really getting at? Showing the level of professionalism and the ‘good’ understanding and interpretation of the laws, maybe? Referees are told to be patience and empathy with the acts of the coaches but if they go over board put them back into their place. I read an interesting article in the soccerreferee.blogspot.com and which to share it with those who should read or have the heart to do so.

"Ref Management"
Lest you think I'm paranoid, this thread from the NC Soccer Forums website talks about "Ref Management", which is commonly known to referees as 'gamesmanship' (which is also a polite word for 'cheating'). It is obviously an abhorrent practice, but common amongst youth coaches.
Remember: What follows is my opinion, and doesn't reflect the opinion of anyone else (and if it does, I'll let them claim that).
I don't know how this practice festered, but I imagine it is 1 part watching American coaches on TV (a reference to famed Basketball coach Dean Smith is in that thread), and 2 parts psychology. Anyone who has been exposed to this great game for any length of time knows (from experience) that yelling at a referee will have the desired effect sometimes, even if the referee doesn't consciously admit it. You may get a contested call in your favor, just so you'll shut up for a second. You will, however, also get 'marked' by that referee forever. Forever in his head you will be known as a 'bad coach', and the next time you two meet, he likely won't be as accommodating, and you may find yourself ejected for what you may have deemed less than worthy circumstances.Referees are human, and just like any other human, if you keep poking us, eventually we'll poke back, even if we seem otherwise unflappable. All the practice of gamesmanship does is drive otherwise good referees from the game, and causes, in perpetuity, an adversarial relationship between Coaches and Referees.I argue that this adversarial relationship need not exist.If a coach truly values the safety of his players, and sportsmanship above winning, then he and the referee are on the same page. If, however, a coach values winning more than the Laws of the Game, he will find himself constantly at odds with the Referee, whose functions are to adjudicate the Laws of the Game, and to maintain the safety of all players (I explicitly mention the second, though it can be summed up just by adjudicating the Laws of the Game).Little known fact: The Laws of the Game refer to safety 6 times, and 'dangerous' 7 times. In all instances, either the player is sent off (except in cases of injury where it refers to 'safe removal'), or a foul is called, and depending on the severity, either a caution or sendoff is mandated.So at the outset, there is no legitimate reason for a coach to engage the Referee in conversation (or gamesmanship). In fact, the Laws say very much the same thing:
A team official may convey tactical instructions to the players during the match and must return to his position after doing so. All officials must remain within the confines of the technical area, where such an area is provided, and they must behave in a responsible manner. (Law 3, Decision 2, Laws of the Game)
The LoTG explicitly say what a coach (or team official) can and cannot do. Why then do they act otherwise?Because we let them. I do not mean that henceforth, Referees should caution or sendoff any coach that doesn't follow Law 3 explicitly -- but I do mean that they should be warned or cautioned for any action that can be deemed 'irresponsible'. I've covered those thoughts in a previous post, so I need not cover it here. Why I'm talking about it today is to hopefully shed some light on what the Laws of the Game say about 'Ref Management', and what referees should do.Simply: Any older referee should stop 'shrugging it off' when it happens to him. It may not bother you, but if it meets the criteria in the Laws Of the Game (subject to the Rule of thumb listed in my previous post), then you must deal with it. If you don't deal with it, younger referees will have it happen to them later on, and they do not have your intestinal fortitude. We as referees cannot allow irresponsible behavior to drive away young referees. We must act, both for the good of the game, and for the good of our profession.

Body Language in Refereeing

You will never get a second chance to create a first impression. The body language portrait by a referee will reflects the personality and ability of the referee. Body language includes your physical appearance, fitness, the clothes you wear, posture, eye contact, touching behavior, gestures, facial expressions, arm and hand movements and even no movement at all. 55% of the message to others is communicated through body language, 38% through the intonation of the voice and only 7% by the actual content of what is said. Thus, to maximize communication, the body language must not contradict to what is being said and the tone in which it is being delivered.
Through body language the feelings of the referee can be conveyed to players. The feeling of confident, interest, knowledgeable, enthusiasms, cold or is he is scared out of his wits. Referee needs to know and be aware on how he looked. Is he tidy, professional, clean slovenly (sloppy or untidy), dirty or shirt not tucked in? When you are talking, how do you sound to others? Do you sound scared, confident, quiet, loud, know what you are talking about, authoritative, polite, rude, mumbling or do not have a clue?
How do I adopt or adapt a positive body language? Dressed smartly and be attentive when attending training. When given an appointment, do not blow out your cheeks or roll your eyes upwards when given a ‘low level’ match. You should show that you can be relied on to officiate in any game.
When arriving at the field or stadium, this will be your first chance to make an impression with the players and the club officials. Make sure your dress is tidy and walk upright towards the changing room. Be friend and polite at all times. Make sure you arrive on time so that you are not rushing to prepare yourself for game. When inspecting the field of play, this will show that you are capable, confident and have the authority to do the match. Don’t have cigarette hanging out of your mouth. Chewing gum or areca nuts can also be seen as being arrogant and over confident. Be smart and think about what sort of impression you are giving to onlookers. This is the time when the player will weigh and judge you before the match. When entering the field of play, this the most important body language time of the referee. Stride out confidently, looking smart and well dressed is half the battle won. If you are going to make a first impression, this is the right time do so. You will not get a second chance to make a first impression. Before leaving the dressing room, check that you are properly dressed and have the correct equipment (cards, pen, notebook, coin and whistle) in the correct place.
When greeting the captains, stand upright, greet with a firm handshake. Toss the coin and collect it with your palm. Letting it drop on to the ground or fumbling for the coin will show incompetency.
(adapted from USSF)