Soccer Warm-Up Exercises

Transcription

1 Soccer Warm-Up Exercises For all warm-up exercises continue for 20 metres then jog back to the starting line. 1. Jogging 2. Backward Jogging Purpose: prepares the athlete for activity by engaging musculoskeletal system and increasing blood flow Purpose: prepares the athlete for activity by engaging musculoskeletal system and increasing blood flow Jog forward at a comfortable pace Focus on proper biomechanics of hip/knee/ankle in a straight line, keeping the knees from falling inward toward the opposite knee Jog backwards at a comfortable pace Focus on proper biomechanics of hip/knee/ankle Push off backward with force and use arms for balance and power

2 3. Side-to-Side: Left & Right Direction 4. Carioca: Left & Right Direction Start with feet close together, forearms in X across front of chest, with knees slightly bent in low ready position Stride out sideways to Left with Left leg and plant your Left leg and push off with power to get up high as you continue sideways, opening arms up and out with palms facing forward at end Bring arms and legs together at the same time Repeat for opposite direction, initiating stride out with Right leg Facing sideways to the direction you will travel, swivel your hips to alternate crossing-over your Right foot in front and in behind as you move toward the Left The focus is on having fast feet throughout foot transitions Repeat exercise, this time starting toward the Right direction 5. Skipping: Single & Double 6. Gate: Open & Closed For single arm start by pushing off with one leg, bringing the same arm and opposite leg forward and upward quickly with force. Land on same leg with a quick step to transfer weight to alternate leg and continue. For double arm do the same leg movement, bringing both arms out in the direction of the high knee (alternating) Stand on one leg and swing the opposite bent knee high up in front, then out to the side in a circular arc, balancing your body by turning to that side (open gate). Return to facing forward and starting with the raised leg take three steps forward Repeat with the opposite leg For closed gate complete the same exercise, swinging the bent leg in an arc up from the side and inwards towards the midline

3 7. Bunny Hops 8. Zig-Zags: Forward & Backward With legs shoulder width apart and using arm swing to generate power, bend hips and knees to jump forward from two feet Land on both heels, keeping toes pointed upward at all times and continue forward immediately with next jumps, focusing on soft landings Push off from Left foot and run three steps diagonally towards the Right (forwards) Quickly change direction by pushing off Right foot to run three steps towards the Left and continue alternating directions For backwards zig-zags complete the same steps facing backward to the direction you will travel 9. Double-Leg Jumps Forward 10. Ski Jumps With legs shoulder width apart and using arm swing to generate power, bend hips and knees and jump forward from two feet, landing on both feet. Focus on absorbing and sticking the landing with arms out in front and an obvious pause to show balance With feet pointing forward and close together, jump from two feet diagonally to the Right, landing on both feet with bent hips and knees to absorb the landing Immediately spring diagonally to the Left and continue alternating directions

4 11. Single-Leg Jumps 12. Jumping Header Jump forward from one foot to the other in powerful bounding jumps Focus on absorbing the landing and springing off with power Start with three steps forward to build momentum and with feet together, jump high in the air and pretend to head the ball Turn 90 to the Left in the air to land with Right shoulder leading down-field, absorbing and sticking the landing Repeat 5 times, then begin exercise again turning to the Right with Left shoulder leading down-field on landing 13. Lunges 14. Lunge with Twist Step forward with Right leg dropping down into a deep lunge squat with Right thigh parallel to ground and Left knee off the ground, holding arms out to the side parallel to the ground, elbows bent at 90 with palms facing forward Feel muscle effort in Right thigh, and hip flexor stretch on Left Continue the exercise with opposite leg, alternating legs Step forward with Right leg dropping down into a deep lunge squat with Right thigh parallel to ground and Left knee off the ground, holding arms out to the side parallel to the ground, elbows bent at 90 with palms facing forward Rotate your torso to the Right and then to the Left while holding the lunge position Continue exercise with the opposite leg, alternating legs

5 15. Lunge with Jump & Switch-Foot Landing Step forward with Right leg dropping down into a deep lunge squat with Right thigh parallel to ground and Left knee off the ground, holding arms out to the side parallel to the ground, elbows bent at 90 with palms facing forward Quickly propel yourself up and forward, switching feet while in the air to land with Left leg forward down in a deep lunge and continue alternating legs 16. Long Stride Running Run forward with long bounding strides using arms to create momentum Focus on absorbing each landing and propelling forward with power 17. Long Leg Running with Straight Legs 18. Supermans: Same Side & Opposite Run forward, keeping both legs completely straight Land of ball of foot and quickly push off to alternate other leg forward Use active arms to maintain fast movements and speed Stand on Left leg with slight bend at knee Bend forward at waist while bringing Right arm up pointing forward and Right leg up pointing backward in a straight horizontal line (same side) Balance and hold for 2 seconds, then alternate, repeat 5 times for each leg To perform exercise with opposite sides bend forward with the Left arm pointing forward and the Right leg pointing backward

6 19. Picking Up Grass 20. Brushing Grass Step forward with normal walking stride onto Right foot Bend both knees, turn slightly to the Right and reach down as if picking up grass on the outside of your Right foot Repeat with Left foot, alternating legs Keeping your Right leg straight, step forward onto your Right heel Bending Left knee, reach down on either side of straight Right leg and lightly brush hands across the top of grass behind your Right foot Alternate legs by stepping forward onto straight Left leg and repeating for that side