Representing their country: Meet the U.S. Under-15 team Representing their country: Meet the U.S.

Under-15 team

MAGAZINE
JULY 2011
ISSUE #18

KIDS

A foundation for success

Flag football is great rst step for players and parents

ISSUE 19

CONTENTS
Kickoff
with USA Football Executive Director Scott Hallenbeck PAGE 4

JUNE 2011

U-15 member Matty Biondich talks football PAGE 10 Dwight Freeney wasnt always an NFL star PAGE 12

Football is for girls, too PAGE 13 USA Football Player Academy is summer camp football-style PAGE 14 Health and Safety: Strength exercises utilizing your own body weight PAGE 20 How the pros do it: nding the rst down marker PAGE 22 Eating right before practices and games PAGE 26

FEATURES
Flag football teaches the fundamentals needed later for tackle PAGE 6 Introducing NFL FLAG powered by USA Football PAGE 8 Meet the U.S. Under-15 National Team PAGE 9
Front page image: SK Photography

Q&A with Chargers running back Ryan Mathews PAGE 15

Puzzle Page PAGE 16

Getting started on a football card collection PAGE 19

USA Football Magazine

KICKOFF
Football players, The wait is over. Its time to play. The excitement of putting on your new jersey, the anticipation for practice and the butteries in your stomach just before game time are all part of the fun of football and its back. The following pages are full of news that will help you play at your best. Youll learn how ag football can help you be a better tackle player and discover a thing or two about an NFL all-star who grew up playing the trombone. Read tips from NFL players, news about the U.S. Under-15 National Team in football (right) and more. Millions of kids like you love to play football, and its our job at USA Football to help you and your league enjoy Americas favorite sport to the fullest.
m If youre a USA Football Player Member, Under-15 National Tea fuel your football knowledge with everything weve created for you, including the NFL Films Learning Library, skill drills, your own myPLAYERS web page and the latest in player health and tness. U.S. Matty Biondich, 2011

usafootball.com
Executive Director: SCOTT HALLENBECK

USA FOOTBALL EDITORIAL STAFF

Managing Editor: JOE FROLLO Contributors: STEVE ALIC, MATTY BIONDICH, JEFF FEDOTIN, DAVE FINN, WILL FRASURE, MARY KAMINSKI, RETT LARSON, TERRY MELIA, EMILY NEWELL To contact USA Football: (877) 5-FOOTBALL

pressassociation.com

And if youre not a member, check us out at usafootball.com what you nd there will make you a better player. Have fun, play hard and have a great season! Sincerely,
We want to hear your thoughts about USA Football Magazine. Write to us at magazine@usafootball.com today.

Design / Production: LUKE THORNHILL Editorial Ofce: 292 VAUXHALL BRIDGE ROAD, LONDON, UNITED KINGDOM page.ready.sport@pa.press.net Commercial: RICHARD NASH 0044 (0)20 7963 7517 richard.nash@pressassociation.com

Scott Hallenbeck USA Football Executive Director

USA Football Magazine

TODAY YOU LEARNED THE VALUE OF TEAMWORK

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All photos courtesy SK Photography

Flag football is a great place to start

F
By Joe Frollo

Whether as a rst experience with the game or as a nal destination

rom backyards to parks to community stadiums across the United States, kids are playing football. Whether tossing the ball with dad, in a pickup game with friends or as part of organized leagues, children are having fun, improving their skills and staying t as they enjoy Americas favorite sport. Approximately 3 million U.S. children play in organized tackle football leagues, making football among the countrys most popular youth sports. The appropriate age for a child to start playing tackle football differs from league to league and family to family. For many youths, a season or a few years of ag football helps

build the fundamentals needed to play the tackle game. For others, remaining with ag football all the way through high school is the right choice. As long as a player is having fun and learning the game, the transition to tackle is one that parents can decide when its right for their child. Flag football teaches coordination and the basic fundamentals of the game, said Ray Delgado, who has coached both tackle and ag football in the Los Angeles area for the past 14

years. Flag can be a good stepping stone to tackle in that it helps a child develop physically and mentally. Even though ag football is not a physical sport, it gets kids in strong physical shape and ready to run. The hand-eye coordination and endurance in ag football transition naturally to the tackle game, Delgado said. Condence carries over, too, and that is a big part of knowing when a child is ready to don a helmet and shoulder pads. Its more of a mental jump from ag to tackle,

USA Football Magazine

Delgado said. Its a big plus if the kid is bigger, but condence can overcome anything, and ag football helps build that. Anne Pankhurst is a sport development consultant and a member of USA Footballs Football and Wellness Committee. She specializes in age-specic athlete development programs in the U.S. and United Kingdom. She said football at the ag level teaches teamwork, how to change direction while running and how to follow directions skills vital to the tackle game. By learning these abilities before the physical nature of tackle football, players can have an easier time adapting. Playing ag football also introduces young athletes to the rules and objectives of the game. In the same way, parental fears about their young child playing tackle football could be eased with a season or two in ag. Many parents assume every kid will be capable of doing well because they are big or strong or talented enough, Pankhurst said. Some children arent ready. Some dont want to. Some are playing just because their parents signed them up or their friends are playing. A younger child could be better served starting out in ag football or remaining in ag football even when old enough to play tackle. In the same way, after a few years of ag, a mother or father might be ready to let their child play tackle because they learn more about the game through ag. Most ag football leagues have ve players on each side, so it gives each player more of a chance to handle the ball. This direct involvement with play can keep a young player interested and encouraged about the game, said David Fried, a former high school football coach who has run NFL FLAG leagues in the Miami area

Flag football offers a non-contact option for young athletes getting their rst taste of the game and for parents who might not be ready to put their child in tackle football

for 11 years. Tackle football is the most incredible sport in the world, but its not for everyone, Fried said. In tackle, you are more accountable to the player next to you, and you have more responsibility especially those without the ball. In ag, you concentrate on basic fundamentals that help you later. Delgado said benets of ag football extend to potential linemen as well positions not often associated with the more wide-

open game. The footwork you learn and coordination you gain in ag helps linemen as much as anyone, Delgado said. Ive had players who are guards or tackles during the tackle season come play a season of ag football with me, and they end up as tight ends because they learn to catch better and play in open spaces. In the end, it is each parents choice where their child will play. Some will be ready for the tackle game right away. Some are drawn to ag. Experience leads to condence, and condence puts a moms mind at ease when it comes to letting her child play tackle football, Delgado said. Parents want to see their child progress from not knowing how to play the game to being able to carry themselves on the football eld. How they get there isnt as important as the route the journey took.
USA Football Magazine

A ag football league for everyone

BY JOE FROLLO

FL FLAG, the countrys most recognizable youth ag football program, is now powered by USA Football, the ofcial youth football development partner of the NFL and its 32 teams. The program serves communities of all sizes, offering organized ag football to boys and girls age 5-17 and to more than 150,000 players nationwide. Whether adding on to existing leagues or starting your own, players learn every position on the eld and strengthen their football fundamentals through USA Footballs advanced instructional resources. NFL FLAG powered by

USA Football also incorporates football values of teamwork and sportsmanship while promoting physical tness as part of NFL PLAY 60, the leagues youth health and tness campaign, aimed at getting kids active for 60 minutes a day. NFL FLAG leagues receive NFL team-branded jerseys and ofcial NFL FLAG belts for each player as well as two NFL youth footballs for every 10 children registered. Full-season registration includes USA Football player membership, which delivers youth ag football resources to educate players and parents on the games fundamentals as well as player health and safety material. Also available with NFL FLAG powered by USA Football:

Drills that can be employed to master ag football fundamentals A QB/player wristband template already created by USA Football A place to track season stats and photos with connections to Facebook and Twitter Eligibility in regional and national tournaments To learn more about NFL FLAG powered by USA Football, visit www.nag.com

USA Football Magazine

U.S. Under-15 National Team

Twenty-six youth football players from 15 states have been selected to play for the inaugural 2011 U.S. Under-15 National Team, which will represent the United States July 16-24 in Canton, Ohio, during USA Footballs International Development Week. Coached by former NFL running back and current ESPN analyst Merril Hoge, players were considered through nominations and 2010 USA Football Player Academy skill evaluations. The event will consist of cultural exchange through football, seven-onseven exhibitions, multi-country joint practices and educational seminars for athletes and parents led by football experts, including former NFL coaches and players. Each team will play two games during the week. Follow this team and all U.S. national teams in football at www.usafootball.com/teamusa.

Andrew Abner

WR-S

Matty WR-K-P Biondich

Hometown: Johns Creek, Ga.

Josh Brady
Hometown: Hixson, Tenn.

OL-DL

George Brooks
Hometown: Allen, Texas

OL-DL

Jimique Davis
Hometown: Carol Stream, Ill.

RB-S

Merril Hoge

COACH

Hometown: Fort Thomas, Ky.

Hometown: Fort Thomas, Ky.

Keyon Dilosa

WR-DB

Christian WR-DB Drews

Hometown: Ramona, Calif.

J.R. Grifn

WR-S

Dwayne Haskins
Hometown: Edison, N.J.

QB

Beau Hoge
Hometown: Fort Thomas, Ky.

QB

Tristen Hoge

OL-DL

Dorian Maddox
Hometown: Bowie, Md.

RB-LB

Hometown: Round Rock, Texas

Hometown: Richardson, Texas

Hometown: Pocatello, Idaho

OL-DL Cole McDonough

Hometown: Bel Air, Md.

Paul Mesa
Hometown: Riverside, Calif.

OL-DL

Richie Petitbon
Hometown: Annapolis, Md.

OL-DL

Tyler Polk
Hometown: Biloxi, Miss.

RB-LB

Andrew RB-LB Rodriguez

Hometown: Gilbert, Ariz.

Bryce OL-DL Rohrman

Hometown: Indianapolis, Ind.

Zac Rujawitz
Hometown: Edwardsville, Ill.

OL-LB

DeShawn RB-LB Salter

Hometown: Syracuse, N.Y.

Marvin Stewart
Hometown: Arlington, Va.

RB-S

Ross Taklo

WR-CB

Tony Talbert

RB-LB

Levi Teschler
Hometown: Fairfax, Va.

TE-LB

Grifn Urlage
Hometown: Fort Thomas, Ky.

WR

Jake Zembiec
Hometown: Rochester, N.Y.

QB-LB

Hometown: Cle Elum, Wash.

Hometown: Charlottesville, Va.

USA Football Magazine

An honor to play for my country

Matty Biondich is a member of the U.S. Under-15 National Team and a student at River Trail Middle School in Johns Creek, Ga., a suburb of Atlanta. A wide receiver, kicker and punter for Team USA, he will take part in an international weeklong football celebration, competition and football skill development event July 16-24 in Canton, Ohio ...
BY MATTY BIONDICH

ver since I could walk I have played football. My dad still walks me to my bus stop every day, and we play catch on the way. My room is painted purple and gold because I am a big Minnesota Vikings fan. My dad and I often go to a local restaurant on Sundays so we can watch Vikings games here in Atlanta. When I was 10 we went to the Vikings training camp. It was pretty neat seeing all the players up close. I love catching passes and running away from guys bigger than me. I also like to kick and punt. When I was 7 or 8 years old I played ag

football when I lived in Philadelphia. We played on a full eld, and I remember how big it seemed to me. I would run back and forth until I found a hole I could run through.

This is when I realized I was faster than most of the other kids. When I was 10 I got to meet Joe Montana (top left), Peyton Manning (top center) and Deion Branch at a collectors show with my dad. I remember thinking that Deion Branch wasnt very big and that if he could play in the NFL then I could

also. A lot of people compare me to Wes Welker, a wide receiver for the New England Patriots. Last year, my eighth-grade team won the middle school state championship in Georgia. I had a lot of fun playing on this team. My coaches played in the NFL and used me in many different positions. I got to play QB, RB, WR, DE and DB. I also punted and kicked. Playing on the U.S. Under-15 National Team is a great honor and one that I am excited to be part of. I cant wait to have Merril Hoge as my head coach. It will be a lot of fun meeting kids from the other countries. I just hope some of them speak English so I can talk football with them. If not, well just play catch.

10

USA Football Magazine

YOUR TEAM. YOUR COLORS.

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SHOCK DOCTOR GEL MAX mouthguards, available in 11 cool colors, strapped or strapless

We build mouthguards that t, protect and perform better. We build condence that helps you play harder, play smarter and focus on your game.

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WHEN THEY WERE KIDS: DWIGHT FREENEY

Colts defender was a child who liked all sports

BY JOE FROLLO

wight Freeney did not grow up a superstar. In fact, the Indianapolis Colts defensive end did not even grow up playing football. According to his mother, Joy Freeney, when young Dwight wasnt playing video games, his interests were baseball, basketball, music and science. Joy recently talked to USA Football Magazine to discuss what her famous NFL son was like as a youngster in Connecticut. She remembers a child who was always active, always trying to be the best and never afraid to try something new. ON SPORTS: Dwight liked to play baseball, basketball, soccer and miniature golf. His mother, a native of Jamaica, would not let him play hockey. He wanted to but I told him the only thing we use ice for in Jamaica is to keep our drinks cold, Joy said. Baseball was Dwights favorite. Basketball might have been if he could stay on the court longer in games. He loved basketball, but he always fouled out, Joy said.
USA Football Magazine

ON VIDEO GAMES: The Freeney house was where neighborhood kids gathered for tournaments. Dwight did not like to lose. He was very competitive with his friends, Joy said. Whether it was Madden football, baseball, basketball or another game, hed play and play to get better. ON GROWING: Dwight was always among the tallest kids in his class, but he measured himself against the older kids in the neighborhood, Joy said. He had a good friend who was really tall, and Dwight never believed he was growing because he was always shorter than that boy. I told him, Hes growing, too. We had to measure Dwight against a post to prove it. ON MUSIC: Dwight played the trombone and piano. He enjoyed that as much as sports. His rst recital, we had to leave in the middle of a baseball game to get there in time, Joy said. ON SCHOOL: Dwights favorite subject was science. He took part in a University of Connecticut engineering program for children.

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Images: Freeney family

Jennifer Blum, a member of the 201 0 U.S. Womens National Team and wide receiver for the New York Sha rks professional football team, urges girls to give football a try. Its a fun way to exercise. Its a blast, she says. To help her squad win, each player must complete a separate task dur ing a play. That builds camaraderie and promotes life lessons. Its the ultim ate team game, Blum says. Football has multiple positions. Theres so many different options , Blum says. Theres a place for everybody.

Why football is a game for girls as well as boys

BY JEFF FEDOTIN

ennifer Blum was jealous. She remembers watching her best friend getting on the team bus with his high school football teammates. It was so unfair, she said. I couldnt play. Today, there are more opportunities for girls to play football not only on the high school level but also at a much earlier age. Football being just for the guys? Thats no longer the case, Blum said. As a young girl, Jennifer Blum used to sleep with a football. Blum, now 37, remains attached to the game. During the day, she is a lawyer in River Edge, N.J. At night, she plays ag football and for the New York Sharks, a womens professional tackle team. A member of the 2010

U.S. Womens National Team that won a gold medal at the Womens World Championship, Blum also instructs aspiring players in the game she loves.

At events such as NFL Play 60 and New York Sharks camps, Blum helps girls learn footballs team- and goaldriven concepts. On each successful play, every player must execute her

unique role. Football is special to Blum because every girl can nd her niche. If you like to catch, become a wide receiver. If you have a strong leg, focus on kicking. Whether in ag football or tackle, there is a spot for you. Everybody can nd a place that theyre good at, that they like and that they can excel at, Blum said. Thats the beauty of football. Attitudes toward football have come a long way since Blum encountered resistance and stereotypes growing up. Faced with those challenges, Blum says keep pushing to become better while absorbing all available instruction. Take in everything you can, she said. Dont worry about whats happening next to you. Whether its tackle or ag, Blum encourages girls to give it a try.
USA Football Magazine

13

Summer camp: football-style

Player Academy teaches the fundamentals for success
BY JOE FROLLO

ractice time is precious. Every extra rep can help a football player improve and get him one step closer to being ready for the football season. Thats why the Zionsville (Ind.) Youth Football League has encouraged its players to attend the USA Football Player Academy for Central Indiana on July 18-21. The personalized, age-specic instruction available for players 7 to 14 years old is what young athletes need to get ready for the football season, said ZYFL board member Mike Garrett. We look at our job as one to prepare the kids for middle school football, then high school football, said Garrett, the Zionsville youth league equipment manager and the Indianapolis market coordinator for USA Football. We want to keep that passion burning, the re lit to have them enthusiastic when its time to return to the league. Nearly 200 ZYFL players have signed up for the Player Academy being held at Zionsville Community High School. The developmental camp is designed to help athletes master football fundamentals, focusing on skill development and drills that are appropriate for

specic ages and positions. Players learn techniques and philosophies in a fun and challenging environment. As the ofcial youth football development partner of the NFL, each USA Football Player Academy allows players to learn in small groups from top youth and high school coaches. Along with having fun and becoming a better player, Player Academy participants: work in small groups, receiving individual attention with modied contact review what they learn each day in classroom sessions receive a $50 gift card to Sports Authority have the chance to earn a free Riddell Revolution Speed helmet through a refer-a-friend program

14

USA Football Magazine

Ryan Mathews knows mouth guard is vital

Chargers running back has personalized Custom Mouthguard
BY EMILY NEWELL
Photo: Shockwave

yan Mathews looks for every edge he can get on the football eld. A 6-foot, 218-pound running back for the San Diego Chargers, he ran for 678 yards and seven touchdowns as a rookie last season. Mathews recently joined with Shock Doctor the ofcial mouth guard partner of USA Football and U.S. National Teams to promote the companys Custom Mouthguard and Ultra Carbon Chin Strap, which he will wear at practice and in games this season. Mathews discussed the importance of mouth guards and his new partnership with Shock Doctor along with growing up, vacation spots, favorite foods and more. Whats your favorite meal? I love orange chicken. My favorite spot is a little hole in the wall in Bakerseld (Calif.). Who was a key inuencer in your life? My mom. She is strong, brilliant and comforting. She is my rock. Without her encouragement and love, I do not think I would be the young adult I am today. How do you personalize your mouth guard? I have the phrase Catch 24 on my mouth guard. I am one step from a big play every time the ball is in my hand. I feel like every member of the defense is always chasing me.

What do you like to do in your free time? I love being outside, sitting in the ocean catching a wave, standing on the back of my boat in the water, sitting in the snow or smelling the dirt at the race track. If you werent playing professional football, what would you be doing? If I were not blessed with the ability to play in the NFL, Id race professional motocross or ride snowboards. When did you start to realize you had the potential to be a pro football player? It was always a dream, but I didnt understand how good I could be until my second year in college.

Wheres your favorite place to vacation? Being as young as I am, I havent had the chance to travel the world like some of the people I know. As of right now my favorite place to go is home. Bakerseld and Fresno are where my heart is and where I most enjoy going to. Why do you like Shock Doctors mouth guards? Ive used Shock Doctor mouthguards for as long as I can remember. I used them in basketball and football, too. Shock Doctors Custom Mouthguard is so comfortable that it feels like I dont have a mouth guard in there, and it really makes breathing and speaking a lot easier while not compromising protection.
USA Football Magazine

15

ses... Match these NFL team nicknames with the correct phra weve given you one for starters
Dolphins Girls toy + shs arms .................... IOUs ............................................. One dollar for corn .......................

Thieves .......................................... Peter and Paul ............................... Seven squared...............................

Used to be women ....................... Bug ghters .................................. Two under par...............................

Match the NFL team with its starting quarterback...

ACROSS 2, Chargers 4, Jets 6, Ravens 8, Texans 10, Bills 11, Chiefs 12, Packers 13, Jaguars DOWN 1, Patriots 2, Steelers 3, Falcons 5, Browns 7, Saints 9, Eagles 10, Buccaneers

Can you name this Chargers quarterback?

NC Y C X A R R V L F U G E I J N G O O L A R W X P E V I H K C Z F V S G U J W D I N Y N H K S C B OF F E N S E O D E NN F Z Z U A L R F F E W M L C E B M G DW K O H K A N V E XO O E D C N W O D DQ B K K H K H A Y R J A S N L C Z E G UX C E L W U U N E T N B R F T D M O R VU E K D I Q C B T

L L A B T O O F S T T J O P U

B T D Q Q G U E G A T M R V A D S E C K E W K N U E L N Q L E X S A P K S R I F R B S Y L M O X M P Z N X M C N Q F N F

Can you nd these words in the grid?

coach quarterback rstdown defense offense football helmet tackle touchdown pass run

Answers are on page 24!

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USA Football Magazine

USA FOOTBALL REGIONAL MANAGERS

Americas favorite sport is powered by you dedicated youth league commissioners, coaches, game ofcials, players, parents and volunteers. For each of you, there is a face and name to place in your football Rolodex: your USA Football Regional Manager. USA Football regional managers are football enthusiasts who are equipped and trained to work for you. Each has the experience needed to help you make your league or team even stronger with USA Football resources. Contact your USA Football regional manager to learn how you can kick off your free commissioner membership or ask about League afliation, the nearest USA Football Coaching School, Player Academy or State Leadership Forum. Stay in touch with your regional manager, whether it is to share news about your league or team or to ask about member resources. You may also contact our ofce through usafootball.com or by phone at (877) 5-FOOTBALL. Let us know how we can serve you better. Together, well ensure that teamwork and leadership continue to serve as the laces binding our favorite game.
West Central Great Lakes Northeast

Bassel Faltas

Joe Owens

Scott LeVeque

Ed Passino

(317) 489-4426 bfaltas@usafootball.com

(317) 489-4436 jowens@usafootball.com

(317) 489-4434 sleveque@usafootball.com

(317) 489-4437 epassino@usafootball.com

Pacic Mountain

South

Mid-Atlantic

Southeast

Dave Fanucchi

Deno Campbell
(317) 489-4422 (240) 351-7392 dcampbell@usafootball.com

Rick Peacock

(877) 5-FOOTBALL usafootball.com (317) 489-4427 dfanucchi@usafootball.com

(317) 489-4438 rpeacock@usafootball.com

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USA Football Magazine

How to start out in football card collecting

BY TERRY MELIA

ollecting football cards can be intimidating at rst. Thats why its important to set goals and limits when you start. A good rule of thumb is to collect players and teams you like. That way, even if they dont gain in value, youll always like the cards you have. Here are some tips to get you on your way to a fun time collecting and trading football cards. GETTING STARTED: A single pack of cards can range from 99 cents all the way up to $500. The bigger the buy-in, the better your chance for a valuable card. These include whats called insert cards, items that look a little different and often include an autograph or special markings. Because packs are random there is never a guarantee the one you are buying holds a rare card. Its simply the luck of the draw. If you cant nd a hobby shop or card-collecting store near you, another way to get started is by visiting Upper Decks online store. ROOKIE CARDS: Before insert cards gained in popularity, many collectors sought the rookie cards of certain players. Investors saw this as a way to capitalize on young players they hoped would blossom into Hall-ofFame performers. A cards value is simple the better the player, the larger his popularity, the more the card is often worth. How rare it is and the condition of the card also factor into how much a players rookie card gains value.

COMPLETE SETS VS. RARE CARDS: Years ago, collectors went out of their way to get every card in a set. But with more and more insert cards popping up, not everyone can afford to complete an entire set.

Evolution video cards that collectors look for. PRESERVATION: Keep your cards organized and in good condition so it is easy to nd particular cards when you need them to trade. Invest in three-ring card binders with nine-card pocket sheets. This allows you to store cards cleanly and safely. Keep cards out of direct sunlight, which can fade the colors. For your most prized cards, invest in airtight cardholders. That keeps the cards in mint condition and allows you to show them off for years.

While base-level cards have value, its usually the coveted inserts autographs, game-used jersey cards and even Upper Decks new

Terry Melia is the public relations manager for Upper Deck.

USA Football Magazine

19

Quad push-ups

Use body weight to build strength

BY RETT LARSON

ou dont need to know what a power clean is or work out with weights to succeed in youth football. Pushing and pulling your body weight can create raw strength. These three exercises will give you the most payoff for your effort:

back. All at once, attempt to do a push-up and hold it for three seconds at the top position. The only parts of your bodies making contact with the ground should be your eight hands.

make these harder, stay in one place during your lunges but place your back foot laces down on a bench behind you (left) so you cant use it as much.

Jumping pull-ups

Velocity push-ups

Football players need to move people, so when it comes to pushups, I put their hands at chest not shoulder level with their elbows in tight to the torso. This builds strength by lifting players up and pushing them back. Your body needs to be rigid from chest to ankle, and at the bottom of the push-up, only your chest should be making contact with the ground. Once youve mastered the basic velocity push-up its time to try the quad push-up. Get three teammates and set yourself in a square, with each players legs on anothers lower

Forward walking lunges

Pull-ups are the gold standard of bodyweight exercises because they demand you move all of it. To work your way up to regular pull-ups, stand under the bar and jump into the exercise. You can add a cardiovascular element by trying to do as many as possible in 60 seconds or work toward full pull-ups by only doing ve sets of eight but lowering yourself for a slow ve-second count on each rep. Rett Larson is director of coaching at Velocity Sports Performance and is a certied strength and conditioning specialist. He also is a member of USA Footballs Football and Wellness Committee and serves as USA Footballs expert in sports performance training.

These are ideal because they work the muscles that help you motor forward and steamroll opponents. Keeping your chest upright, step forward and dont stop descending until your back knee touches the ground. Start with ve sets of 10 on each leg and work up to 30. To

20

USA Football Magazine

GIVING IT YOUR ALL ON THE FIELD

Were committed to helping student athletes become stronger and more determined achievers. Thats why PNC is proud to be the official bank of USA Football.
Stop by any PNC branch, call 1-877-CALL-PNC or visit pnc.com.

2011 The PNC Financial Services Group, Inc. All rights reserved. PNC Bank, National Association. Member FDIC

COMMSERV AD JUN 2010 012

CHAMPIONS ARE MADE IN THE OFF-SEASON.

Velocity specializes in making football players stronger, faster and more powerful. Before letting your players go until next year, introduce them to elite level performance training by scheduling a complimentary team training session at the Velocity nearest you. Our expert performance coaches will demonstrate how Velocity training can improve speed, power and agility. Better athletes make better teams. Get a jump start on next season with a complimentary team training session at Velocity. Find a location near you:

www.velocitysp.com
SM SM

Orleans Michael C. Hebert / New

Saints

Mike Fabus / Pittsburgh Steelers

Marques Colston

Hines Ward

Field awareness can have a huge impact on the game

BY STEVE ALIC

eceivers who know where the rst down marker is and reach that point on a catch can be the difference between a win and a loss. Call it eld awareness or football IQ smart players make smart plays, and those add up to victories. Hines Ward of the Pittsburgh Steelers and the New Orleans Saints Marques Colston are among the NFLs best receivers when it comes to knowing where to go to earn rst downs. You just have to be disciplined in your route, said Ward, who has the most career third down catches for rst downs (183) among active NFL players. Its about being on the same page as your quarterback and the quarterback trusting you to get the proper depth and that youll make a play for him to get the rst down. You have to know the down and distance.

Colston has moved the chains on 82 of his 95 career third down receptions since coming into the league in 2006. He is a major reason why the past ve years have been some of the most successful seasons in the Saints

44-year history. Most receiving conversions are caught underneath the coverage and turned up and advanced for the rst down, Saints head coach Sean Payton said. The important factors are understanding the coverages and having the toughness to make the extra yards that you need to get the rst downs. Marques has been a quick study since his rookie year. He enjoys learning and wants more and more knowledge. Tom Moore was the Indianapolis Colts offensive coordinator from 1998 to 2009, helping the team earn eight consecutive playoff berths, two AFC Championships and a victory in Super Bowl XLI. Whatever we did in practice, whether it was a drill, seven-on-seven or team, we had down markers in place so that our receivers were always cognizant of where they had to go for the rst down, said Moore. We scripted our plays accordingly with that in mind.

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USA Football Magazine

USA FOOTBALLS BOARD OF DIRECTORS

Ray Anderson Executive V.P. Football Operations National Football League Joe Browne Senior Advisor to the Commissioner National Football League Tom Cove President and CEO SGMA International Alexia Gallagher Director, NFL Charities and Youth Football Fund National Football League Bob Gardner Executive Director National Federation of State High School Associations Roger Goodell Commissioner National Football League Merril Hoge NFL Alumnus and ESPN NFL Analyst Desmond Howard NFL Alumnus and ESPN College Football Analyst Mark Meana Chairman Fairfax County (Va.) Youth Football League Carl Peterson Chairman USA Football Grant Teaff Executive Director American Football Coaches Association Deborah A. Yow Athletic Director North Carolina State University

GIRLS GETTING INVOLVED

Photo Courtesy the Miami Dolphins

The Miami Dolphins held a Girls High School Football Clinic at the teams indoor practice facility recently. Current and former Dolphins players and coaches taught position-specic skills to more than 450 Miami-area residents who took part.

See your pics in this magazine!

Email us your football photos, and we might publish them in USA Football Kids Magazine. Send a JPEG image to magazine@usafootball.com. We will look through the submissions and post some in the magazine as well as some at www.usafootball.com.

ANSWERS FROM PUZZLE PAGE

Nicknames: Girls toy + shs arms ... Dolphins; IOUs ... Bills; One dollar for corn ... Buccaneers; Thieves ... Steelers; Peter and Paul ... Saints; Seven squared ... 49ers; Used to be women ... Bengals; Bug ghters ... Raiders; Two under par ... Eagles. Crossword: Across: 2, Chargers ... Rivers; 4. Jets, Sanchez ... 6, Ravens ... Flacco; 8, Texans ... Schaub; 10, Bills ... Fitzpatrick; 11, Chiefs ... Cassell; 12, Packers ... Rodgers; 13, Jaguars ... Garrard. Down: 1, Patriots ... Brady; 2, Steelers ... Roethisberger; 3, Falcons ... Ryan; 5, Browns ... McCoy; 7, Saints ... Brees; 9, Eagles ... Vick; 10, Buccaneers ... Freeman.

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USA Football Magazine

Pregame meal is a foundation for success

BY DAVE FINN

ou are what you eat: Its an everyday catchphrase especially important for young football players striving to be at their best on the practice eld and on game days. Kim Schwabenbauer, a nutrition expert and corporate dietitian with Super Bakery as well as a member of USA Footballs Football and Wellness Committee, has some valuable advice on the matter. The ideal pre-competition meal, three to four hours before practices or games Medium serving of lean protein Big serving of starchy carbs Colorful fruits or veggies in moderate amounts. Avoid salads and raw veggies. Plenty of caffeine-free uids Breakfast and lunch ideas for pregame meals

Eat a small snack and hydrate 30 to 60 minutes before practices and games. The closer you get to practices or games, the more uid you should drink. Sports drink or water Sports gel, sport beans or gummies, sports bar Piece of fruit or jam sandwich Dont eat or drink anything on the following list before practices and games. These items have little to no nutritional value and are detrimental to performance. Fried foods High-fat meats Creamy sauces, soups and gravies Creamy dressings (e.g. ranch or mayonnaise) Biscuits Spicy foods Entre salads Cakes, pies, regular ice cream Sugary cereals Soda Whole milk Foods you have never tried before

Peanut butter and Dont forget recovery nutrition. honey on toast and instant Get adequate nutritional breakfast drink recovery within 30 minutes of Fruit and yogurt smoothie practices and games. along with low-fat granola Oatmeal with brown Carbohydrates, approximately sugar and almonds, skimmed 50 to 100 g milk and banana Protein, approximately Low-fat cottage cheese, 10 to 20 g apple butter, crackers and Sodium, approximately fresh grapes 500 mg Lean hamburger on bun with Fluid, approximately 24 Follow Kim Scwabenbauers nutrition plan and lettuce and tomato, side salad and you will be in the best possible condition to ounces for every pound of body yogurt-fruit parfait weight lost take part in practice or play in a game Turkey and swiss sandwich, fruit and sports drink Remember to eat within two Low-fat tuna melt sandwich, fruit cup and hours after the game or practice is over to replenish what fat-free yogurt you lost.

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USA Football Magazine

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