Football/Soccer Session (Academy Sessions): Dynamic Warm Up
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Roberto Sibaja
Profile Summary
| Name: | Roberto Sibaja |
|---|---|
| City: | Orlando |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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Description
A dynamic "football specific" warm up with 6 example stations. Will need approx. 10-15 minutes to complete this effectively.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
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Warm Up Circuit Stations (15 mins)
Session Organization: 6 "Stations" designed for player warm up and getting a touch of the ball. Utilise whatever equipment you can, but you may need to get creative at times.
Explanation:
Station 1: Toe Touches or Drag Rolls - How quickly can you do 30 of these?
Station 2: Plyometric Preparation - Fast feet through the ladder, jumping over hurdles. Can we go through both of these 3 times at speed?
Station 3: Cruyff Turns - Set up 3 cones/hats, when you dribble to the end points can you quickly do a Cruyff turn to return to the central hat? 5 times "out and back" to each side. See arrows for direction.
Station 4: Dribbling around two poles at full speed. Complete 3 circuits with right foot and 3 with left foot. Keep low centre of gravity when you pivot around the pole!
Station 5: Stand behind a pole or similar object, with a server opposite you (i.e. parent/sibling). They serve player the ball on either side of the pole, player moves to the ball and volleys it back. Complete 10 volleys on each side (Right/Left).
Station 6: Juggling Challenge -
5+ Juggles with Feet > 5+ with Thighs > 5+ with Head
Extra Challenge: Can you go - Feet > Thigh > Head > Thigh > Feet?
Progression: Can you do multiple circuits? Time trial for the circuit?
Regressions: Adjust according to ability and equipment available.
Evaluation: Are we getting a good touch of the ball, using both feet, moving and preparing our body for the training session ahead?