Power work exercise.1st serie; 8 minutes of continuous running.2nd serie; 8 minutos of different types of displacements(backwards, sidewards, skipping...).3rd serie; 8 minutes Speed reaction (Start, Start-stop-start...).4th serie; 8 minutes of multijump exercises with sprinting start (Frontal jump, kneels to torso, jumping backwards...).
Football Excercises for Kids / category Physical / objetive Coordination
The players are placed at end line, one each side of goal, a pass in direction to penalty point is made, so the player in the opposite side can run and strike.One the pass is made the player run to kick to goal.After kicking they change sides.
Make a complete lap to a muscle improving circuit, form 10 to 15 iterations for exercise.Diferent modes can be used to work each exercise (weights, machines...).It is importaant to work global (Upper side of body, lower side, abdominal...).Non maximun weights(60-70% of capacity), and using different muscle groups.
Arm warming exercises, joint movement and coordination.1)Alternatively rise and lower the arms(Right up, left down...).2)Open arms and cross them in front of the body(Each time a arm is higher).3)Make big circles with both arms(Forwards and backwards).4)Continuos sequence; Cross in front of the body, cross backwards, rise both, lower both.
Warming up work, frecuency(speed) and coordination.1) Skipping; alternative rising of knees (90º)and arms, parallel to body.2) Alternative rising of heels to ass.3)Static positioned forward alternatively one leg like stepping .4) Open and cross both legs (each time one higher than the other) .
Warming up, flexibility and coordination .1) Forward flexion of body and stretch with inclination backwards.2)Side twist (180º), with both arms.3)Side flexion, rising opposite arm.4) Body flexion, with open legs and looking alternatively for both legs with both arms.
This series are an example of exercises that can be made with different available things(Weights Medicinal balls, ropes...).These exercises are for the strnghtening of: Cuadriceps, Isquiotibiales, Gemeli, Gluteus....1)Sit down; legs at 90º.2) Split or forward step; Leg forward 90º.3)Cuadriceps extension with oposition (weight, medicinal ball, companion...).4) Isquios extension with charge(weight, ball, companion...).
Upper body exercise with different items (Weights, medicinal balls, companion resistance, ropes...).Work all muscular groups.1) Curl of biceps (alternate or simultaneous).2) Series of triceps.3)Side rising of shoulders (alternate or simultaneous).4) Chest series.Make exercises dimamicaly and with great extent.
Warming up joint movility.1)Both heels movility (Up-down, side, twist...).2) Kneels; (twist, side, forward-backwards...)legs together or spaced.3) Waist; side,forward-backwards, twist....4)Shoulder movility; forward-backwards, twist...(Alternate or simultaneous).It is important to exercise all joints.
Warming up without displacement by four different kinds of exercise;.1)Upper body warming: Arms forwards and backwards....2) Joint movility:ankles, kness, wrist,shoulder, neck .3)Lower body warming: Skipping, heels, open close....4) All muscle groups stretch: gemeli, cuadriceps, isquiotibials....
Cuadriceps, isquiotibials and adductors strech valid for warming up or for going down.1) Stand up in frontal position with a leg up 90º.2)Stand up in side position,With a leg extended and tyhe other 90º.3) Side deep extension with hands on the floor.4)Full deep frontal extension.
Stretch of gemeni isquitibials, cuadriceps and abductors on wall, very suitable for going down.1) Laying with straight back and leg extended.2) Place near wall and put a feet on it(talón laying on ground).3) Backwards with a leg bended behind body and on wall .4) Laying on ground with legs extended and open supported by wall.
Players position is on circle, taken by hands.The prosecuter is outside the circle and tries to reach a concrete player on the circle.This player is on the opposite side of the circle.All the circle tries to avoid that player from being touch by moving around.
The players place on circle. All players on the circle have a ball except for two.Out of the circle is a player who is trying to touch a ball less player.The players inside circle pass the balls continuosly.