For this stretch, lie on your back and put your hands out horizontally on the floor to your left and right. For more information on FSA Programs check outwww.FergiesSoccerAcademy.com it’s your move!! Defense tries to intercept. Sequence Passing. Most injuries are to the hamstring and inside of thigh muscles. A good workout consists of a solid warm up, a period of stretching, a more strenuous portion increasing the heart rate and a cool down period, which often includes stretching. The first habit a coach should install into his players is the need to warm up correctly before they start strenuous physical activity. High “W form” Catch. Builds co-ordination, timing, balance. The Cone/Ball & Head/Catch Games are great games to use while all the players are arriving to the field. Warm Up activities for ages U12-U18 Years. Participants in this study included 1,892 female footballers from Norway, and the results suggested that a warm-up routine focusing on improving strength, core stability, balance and muscular awareness reduced injury in female footballers by a third, and better still, cut down severe injuries by almost a half. Rolls ball out in front of them and dives on the ball, rolls over and recovers. For added stretching, swing and touch each palm to the opposite foot. When you do a warmup and a cool down around any workout, including weightlifting, you get three big benefits, says Gold’s Gym Fitness Expert Andy Coggan. Here is a full body warm-up followed by cool down stretches – b0th of which would suit most basic to intense training sessions. The cool-down period is the ideal time to incorporate stretching exercises into your workout routine. We’ve also provided some useful exercises to try during your next gym session. The small box is set inside the big box. Want to make the news even sweeter? Hit the comfy floor mats to slow down your breathing as you stretch and tone your muscles. Anywhere between 10 and 15 minutes will suffice. Coaching points: Emphasize on precise passing, communication, good first touch and disguising intentions. There has been plenty of debate about the usefulness of cool-down stretching with some studies concluding that there are no benefits. This represents a substantial improvement for an elite athlete,” said Elias Tomaras, a researcher on the study. These exercises include: • Hamstring Stretch – Press one heel forward, keep that leg stretch, hands at hips, push hips back and hold for 20-30seconds Communication is big in this practice, the players have to make sure they talk to the person they are receiving the ball from to let them know when and where they want it. In a nutshell, not doing so can increase risk of injury during your workout routine and also minimise the quality of your athletic performance, notes Mayo Clinic. Once finished the warm-up go straight into the HIIT routine only stopping for a few seconds to set yourself and get a quick drink. Players run from cone to cone making their own path between them. Warm up for 5 to 10 minutes. Generalphase:This typically consists of approximately five minutes of low-moderate intensity cardiovascular exercise utilising the muscles that will be worked during the body of the training session. The players stay inside of the small box until the coach commands you to leave. Throw's ball above head and they catch ball above head. The ball will be thrown right or left. Warm Up & Cool Down www.sportplan.net. It doubles as a great warm-up but is ideal for lengthening your lower body after a long run or intense HIIT class. Subscribe to our email newsletter receive updates from our Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. Each team with 8 players. Hit the comfy floor mats to slow down your breathing as you stretch and tone your muscles. Intensity, warm-up, cool-down Low-intensity activities include light walking, volleyball, gardening or stretching. Swimming engages all the large muscle groups in your body, and the increased demand for oxygen from your muscles makes you breathe deeper, so doing some cool down exercises after your swim meet or swim practice is an important step. The players will do different movements around the cone: Cones lay out in 20x20 area. The best time to stretch is during your cool-down, as at this time your muscles are still warm and most likely to respond favourably, and there is a low risk of injury. The muscles are warm from exercising, and stretching warm muscles improves flexibility and range of motion. Warm up, cool down and stretching guide Warm up Before you start your workout, spend 10 minutes walking or jogging to gradually increase your heart rate and circulation. But we all know that having a crazy busy life means that we often cut corners when it comes to doing these. 2. Stretching helps to relax your muscles and restore them to their resting length, and improve flexibility (the range of movement about your joints).As a guide, allow 10 minutes of post-exercise stretching for every one hour of exercise. Dynamic stretching is designed to warm up your muscles. Extend your legs up into the air at 90 degrees, and then slowly rotate your trunk so your legs swing towards each arm. Why it works: People often forget about the calves when cooling down, and the best part about this stretch is that it works your calves, hip flexors, glutes and hamstrings. Cooling down is similar to warming up. Warm-ups and cool-downs take just a few minutes, and they make all the difference for a great workout.Here's how to do both right. The cool-down is the appropriate time to include static stretching exercises in an effort to increase flexibility. You decrease your chance of injury. A well designed warm-up consists of the following two phases: 1. Do whatever activity you plan on doing (running, walking, cycling, etc.) Receive our exclusive offers and promotions. Coaching Point: This gets the players to dribble while moving in a large area and then in a small area. It develops the players' awareness of space and movement. Toe Taps - top of ball / Insides- touches in between feet. Players stand in a circle around the coach who stands in the middle. Square Grid 30 x 30 yards (8v8). Slideshare uses cookies to improve functionality and performance, and to … Warm ups and cool downs are routines to which athletes should become accustomed. Cool-down. You’re essentially just bring your legs up in place briskly. DT&T - (Develop Touch and Technique) Short sharp movements with the ball. Find out about the value of warm-up and cool down exercises for your overall fitness. All you need is 3-5 minutes. Can reduce muscle soreness after exercises are complete; Cool-down. This will get them ready mentally for the game. A light sweat and slightly increased body temperature are indications you have warmed up sufficiently. Due to client time constraints, some fitness professionals combine the cool-down and flexibility components into one component. Rolls ball out to the side of body and dives to catch it, then recovers. 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