DEVELOPMENTAL TRAVEL TEAM WARM UP

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1 DEVELOPMENTAL TRAVEL TEAM WARM UP The following warm-up is designed to thoroughly prepare a team for a competitive game. It is set to last for a minimum of 45 minutes. Any players who can organize their time in such a way that they can do extra stretching should be encouraged to do so. The authors recognize that the warm-up provided is best suited for teams attempting to play a Possession based game. The warm-up provided is based upon the following being true: Each player arrives dressed and ready to play at least 45 minutes before kick off. Each player brings a correctly inflated ball to the game. One or two assistant coaches are available to help with the warm-up. That the warm-up takes place within half a regulation field. That the two team goalkeepers along with one assistant coach do activities one through three with the team before starting a goalkeeping specific warm-up. Goalkeeping Routine The goalkeepers should complete activities one through three below with the rest of the team before starting this goalkeeper specific section. Throughout this program, the intention is to help the young goalkeeper feel confident about their ability. The two goalkeepers working should attempt to feed each other balls which are demanding yet stoppable. The suggestion is to err on the side of saveable as opposed to unstoppable. 1. Keepers start with a ball each moving around the penalty area as keepers alternating between bouncing and catching the ball and throwing the ball up to catch high balls. 2. Working as a pair the keepers start by rolling the ball along the ground to each other so that they can collect ground balls. After 5 minutes, they serve to the middle of the body and then change again to serve high balls to each other. 3. One keeper stays within the six-yard box and distributes the ball bowl, baseball throw, roll and put to the other keeper who rotates to different positions just outside the 18-yard box. The ball should be served back to the keeper with an accurate cross (if the ball cannot be crossed well have them throw the ball). After 5 minutes, the keepers change roles. 4. Shot stopping - working from around the penalty spot one of the keepers shoots at his partner. They should be encouraged to work from the ground up the body. After 5 minutes, they switch roles. Activity One 12 mins Each player dribbles with a ball operating in the part of the field where they will initially play (i.e. midfield players in midfield etc. The players should dribble for two minutes stretch for 2 minutes, dribble for two minutes stretch for two

2 minutes. All players should be encouraged to dribble at speed and perform different moves after every three touches. Activity Two Each player juggling to include laces only, all parts and head only. Activity Three Formal stretching time with players encouraged to work from top to bottom. Activity Four 9 mins Players are put into groups of two. This should be done with an awareness of the positions they will play, for example pairing the stopper and sweeper is a good idea. Once in pairs the players pass and move within half the field. At this stage, the passing and moving should involve all short two-player combinations (wall passes overlaps, takeovers and fakeovers). In addition, the players are given three different exercises to do when the coach calls 1,2 or 3. If you call, 1 they get close together (3-ft) and one touch the ball backwards and forwards. If you call 2 they start feet apart and play two touches one touch to break pressure one touch to pass the ball back. If you call, 3 they stand about feet apart and one touch the ball back and forth. Activity Five 2 mins Give the players 2 minutes to get a drink; tie cleats get ready for kick off.

3 Activity Six Players work in pairs with one ball simply striking the ball back and forth. The players should be encouraged to strike a moving ball and not a stationary one. They should also be encouraged to strike the ball in different ways i.e along the ground and in the air. Activity Seven The team is divided into it s components defenders, midfield players who then play 3v1 or 4v1 for possession. After every seven passes, change the players defending. Activity Eight? mins Just before kick off with the starting formation on the field, the team is encouraged to move the ball out of their starting shape. All players should be encouraged to play quickly with a maximum of three touches. N.B Should any extra time be available for the warm-up activity nine listed below should be included. The suggested time for this activity is between 5 and 7 minutes. The best time to slot this additional activity in is between activities six and seven (between passing and moving and 3v1 or 4v1) Activity Nine 5-7 mins Working as a pair with two balls per group, they play 1v1. One ball is sent into a space and becomes the goal. The two players then compete over the game ball, once they have possession they attempt to dribble past their opponent and play the game ball against the goal ball.

4 POST GAME Sensible Soccer Specific Stretches Research shows that formal stretching has no real physical affect until a player reaches and has been through puberty. Until this time the muscles are sufficiently flexible that only very violent movement will cause injury. The benefits in stretching younger players (10+) until puberty is reached are more psychological and habitual than physical. By stretching before every game and in every practice the coach, helps introduce and then reinforce a very important habit. The coach can also use this time to teach young players about the importance of stretching and effective stretches to use. Another major benefit of stretching pre pubescent players is in the psychological dimension. Time spent stretching can be time spent thinking about the game, focusing on your first tackle or first shot and generally mentally preparing for the game. To help create good habits and a logical approach it is suggested that the stretches are done in the order presented. By starting at the top of the body and working downwards, it helps a young player remember to stretch all the major muscles. The following stretches are all effective soccer stretches Stretch One Move head up and down holding each position for 8-10 seconds. Move head from side to side holding each position for 8-10 seconds. Do not roll the neck as this can damage your vertebrae. Stretch Two Roll arms around in a windmill type action. Firstly rotate right arm forward 10 times, then switch to left arm. This can be undertaken using both arms at the same time. Following on, change to rotating arms backwards using the same sequence. Stretch Three Stretch right arm across chest keeping straight. Hold in position with left hand for 8-10 seconds. Repeat using the left arm. Stretch Four Lift right arm up and place behind the head. Bend at elbow and press arm down using other arm trying to stretch fingers towards the lower back. Hold for 8-10 seconds then repeat using alternate arm. Stretch Five Stand with legs shoulder width apart. Keeping arms locked straight above head, slowly lower upper body. The stretch ends when the upper body is parallel to the ground. This stretches the back and sides of the body and also begins to stretch the hamstrings. Stretch Six Lie on your back. Firstly lift one leg bending at the knee, keeping leg tucked into body. In a slow movement, begin to roll leg over other leg, until the bent knee is touching the floor on other side. Hold for 8-10 seconds, and repeat using alternate leg. (Keep shoulders on the floor).

5 Stretch Seven Otherwise known as social stretching. In pairs, using each other to help maintain balance, players stretch their quads and hamstrings by lifting one leg up behind body. It is important to bend the supporting leg slightly at the knee and keep legs together. Hold stretch for 8-10 seconds, and repeat using alternate leg. Whilst stretching, the players can discuss their roles within the game. Stretch Eight Remaining in pairs, sit across from each other, with the soles of their feet touching. Link arms and alternately pull one another towards each other. This stretches the hamstrings and should be held for approx seconds. If necessary, the players can bend at the knee slightly to prevent injury. This can be repeated 3-4 times each to gain suppleness. Stretch Nine Standing up, place one leg in front of the other. Bend the back leg and straighten the front leg. Lower arms down the front leg until hands reach ankle. Hold the position, stretching hamstrings for 8-10 seconds. Alternate between legs and repeat 3 times each. Stretch Ten Sit on floor bending legs. Keeping feet together, lower knees by applying a little pressure from arms close to floor. Hold for 8-10 seconds. Repeat 3 times, aiming to get closer to the floor each time. Stretch Eleven Simply sit on the ground, and lift leg up. Flex ankle up and down and side to side without rotating. Repeat with other ankle.