Main topics to be covered in a Warm Up:
Warming up & Stretching
The Importance Of Warming Up & Stretching Before Playing
Players between the ages of 11-18 years old become more susceptible to muscle pulls and you should have all your team stretch before playing. Players ages 6-10 years should be taught the right way to stretch also, which is a great habit to start at an such an early age.
Stretch the following muscles: Front of thigh (Quad Muscle), back of thigh (hamstring), inside of thigh (Groin)& calf. Most injuries are to the hamstring and inside of thigh muscles. Each stretch should be done slowly & held for 10-15 seconds & repeated 1-2 times. Be sure they do not "over stretch". Stretching should not be painful.
Many coaches skip the "warm up" & go straight to stretching. This is a mistake. The light warm up is important because it "warms up" the muscles which makes them stretch easier & less likely to tear. If you think about it, this makes sense. Also many coaches promote post game stretching because it will improve flexibility & reduce muscle soreness.
Cooling Down
Cool Down should consist of: Light jogging and skipping and 3-5 minutes to stretch.
Warm Up activities for ages U12-U18 Years
The Cone/Ball & Head/Catch Games are great games to use while all the players are arriving to the field. This will get them ready mentally for the game.
Cone / Ball Game
Players are all in a straight line in behind each other facing the coach at the front. There is a ball 5 feet away on right, there is a cone 5 feet away on left. On the coaches demand the players run to the cone/ball and back to the middle line.
Coaching Point: develops reaction, timing & balance.
Head / Catch Game
Players stand in a circle around the coach who stands in the middle. The coach throws the ball to any player and says "Head or Catch" and they players needs to react and do the appropriate command by the coach. Progression is doing opposites. Players get it wrong they sit down and you will find a winner. Keep it fun and challenge them.
Brazilian Warm Up
Set cones out in rows of four with a space of five yards in between.
The cones are numbered 1-4. The players will do different movements around the cone:
x = Players / 0 = Cones / S = Start
S xxxxxx 0 0 0 0
S xxxxxx 0 0 0 0
Network
Cones lay out in 20x20 area. Players run from cone to cone making their own path between them. The coach will give out different movements within the cones. Down-touch the cone/ Head-up in the air /Knees up /Heels up /Karioke/ Sidestride etc.
Coaching Point: Players should have their heads up and be aware what's around.
Skills
Dynamic Duo (Pairs)
Player 1 stands in a circle facing the middle.
Player 2 stands in the middle of the circle in a square facing out the way to their partner.
Player 2 moves around in the circle passing the ball back to Player 1 with the using different parts of the body.
Then a combination of them all to challenge the players.
Coaching Point: Players should always have their heads up, and make eye contact with the player that is passing to them. Builds co-ordination, timing, balance.
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.
DT&T - (Develop Touch and Technique)
Short sharp movements with the ball
Circle Skill
Circle with all the players about 20 yards. Player pass the ball and move in behind that player.Communication is key as the player with the ball has to look up and play the ball.
Progression: Add up to 5 balls depend what level, to challenge the players.
Coaching Point: Players have to be on their toes all the time and ready to receive ball.
Passing
Sequence Passing. One ball between three players, players pass from 1-2-3 between each other.
Variation - Two touch, change angle with first touch, One touch, Outside of feet.
Coaching Point: Make sure players are not stationary and are ready to receive ball.
Big Box Small Box
Big Box- 15x15 ft / Small Box- 5x5 ft. The small box is set inside the big box. On the command of the coach the players dribble around in the big box, on command "small box" all the players enter into the small box and keep dribbling. The players stay inside of the small box until the coach commands you to leave.
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.
Games
Possession Game
Square Grid 30 x 30 yards (8v8). Each team with 8 players. Variations of play - 5 consecutive passes equals one goal first to 5 goals / 1 touch. 2 touch / using only left / right foot / receive with right foot pass with left foot. (switch)
Coaching Point: players on their toes which develops better reactions & better passing.
Passing under Pressure (1 or 2 touch)
4 v 1 Small Grid. Pass to each other using any part of the foot. Defense tries to intercept.
Coaching points: Emphasize on precise passing, communication, good first touch and disguising intentions. Make sure the players are on their toes at all times.
Goalkeeper Warm Up
Individual Movements
Runs in a designated area with ball bouncing and catching in front of body.
Gk Reaction Skill
Shadow Goalkeeping
Players stand facing the coach about 5 yards away. The ball will be thrown right or left. On the coaches command the Gk will react as quick as possible and make the dive to save it.
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