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.
Football Excercises for Kids / category Physical
Take with the flat side of hand the same side of head.Initiate a neck flexing, so you reach the stretching point.Maintain stretching 15"-rest 10"-Stretch again.Back to start position slowly to avoid pain and motion sicknessFluid and relaxed breathing.Cervical zone is very sensible, so we have to be cautious not to suffer pain.
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, recovery or flexibility work.1)Hands grabbed with palms upwards, extend arms over head.2) Hands grabbed with palms outwards, extend arms in front of the body.3) Hands grabbed with palms outwards, extend arms behind body.4)Flexing elbow around neck and pushing elbow inwards.
Group is distributed into teams of two or three.Moving around there is done: jogging, joint movement, stretching,changes of direction and rythm.Rythm, movements,dificulcy and intensity mus be progresive .Begin at generic exercises and finish with specific ones.
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.
Distribute players in teams (2 or 4).Move the medicinal ball in reliefs.First only a ball will be used, taken on hands or alternatively under each arm, an then a second ball is taken,one under each arm.30 meters or so between teams.It is important to recover between rounds.
stretch especially suited for coming down after training. 1) On kness and ass over legs, Body extension with arms on ground.2) The cat; Bend down with arms extended;extend and relax body.3) Sit down with legs forwards twist body to the side.4) Laying on ground make fully extension of body(legs, arms...).
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.