Soccerexercises

• There is one tagger, and the rest of the players try to grab the elastic bands and eventually the tennis ball along two sides of the square.
• If the tagger tags you, you must put the elastic band back and try again.

• You can make the game more difficult by removing the tagged player from the game.
• You can make the game easier by making the square larger.

• The player jumps over the hurdle.
• Then jump with one foot into the hoop and back.
• Repeat this until the end.

• Jump laterally over the hurdle.
• Then jump with one foot into the two hoops.
• At the outer hoop, jump back next to the hurdle.

• Jump laterally over one hurdle and back.
• With one large step, jump to the other hurdle.
• Jump over it and back.
• Sprint to the cone and then over the ladder.

• Ensure good balance when jumping on one foot.
• Try to perform the exercises in a smooth motion.

• A plays the ball to B and moves through behind the 'V'.
• B returns the ball into the path of A.
• B makes a run behind C.
• A plays the ball to C.
• C plays the ball to D.
• D lays the ball wide to the incoming B.
• B finishes on the mini-goal.
• D collects the ball and joins A.

• Collect as many cards as possible by scoring and perform the corresponding fitness exercises.

• Participants shoot at the goal. Upon scoring a goal, they may take a card.
• Each card has a colour that corresponds to a fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• The number on the card determines how many times the exercise must be performed. For example, Hearts 4 means 4 push-ups.
• After completing the exercise, they may continue shooting.
• The group with the most cards wins the game.

Objective

• Collect as many cards as possible by scoring and perform the corresponding fitness exercises.

Execution

• For each score, a player may take a card.
• Each card has a suit: clubs, spades, hearts, or diamonds.
• Each suit represents a specific fitness exercise:
  • Hearts: Push-ups
  • Spades: Squats
  • Clubs: Burpees
  • Diamonds: Lunges
• Perform the exercise the number of times indicated by the card. For example, Hearts 4 means 4 push-ups.
• After completing the exercise, the player may continue shooting.
• The group with the most collected cards wins.

• Distance: approximately 10 metres.
• Start with a gentle running pace, repeat 3 times.
• Players stand next to each other on the spot.
• Lift the leg to hip height and bring the arm forward so that the finger reaches shoulder height.
• Then walk at pace, repeating the same leg and arm movement.
• When the right leg goes up, the left arm must also go up.
• The rest of the body remains still.
• Repeat 10 times at a gentle pace.
• Then 10 times at an accelerated pace, paying attention to the technical execution as described above.

• Player A passes the ball to Player B and takes over Player B's position. Player B is turned open, receives the ball, and passes it to Player C.

• Passing: Hit the ball in the centre so it stays low. Lift your shooting leg slightly for the correct technique.
• Receiving: Be turned open with your body facing the player you are passing to and keep your eyes on the ball.
• Clockwise: Receive with the left foot, pass with the right foot.
• Counter-clockwise: Receive with the right foot, pass with the left foot.

• Increase the pace if it becomes too easy. Remove the receiving step for more challenge; pass the ball directly.

• Player B calls for the ball. Player A passes to Player B, who drops the ball back to Player A. Player A passes to Player C, who drops the ball back to Player B. Player B passes diagonally to Player D, and so on.

• After passing, the player must continue running to request the ball between the cones.
• The player who returns the ball runs around their cone and requests the ball in the middle.
• When returning the ball, the player must turn quickly towards the grid and not away from the play.

• Switch direction after 8 minutes. Pass clockwise with the right foot, counter-clockwise with the left foot.

• Player A passes the ball to Player B and moves to Player B's position.
• Player B opens up, receives the ball, and passes it to Player C.

• Passing: Strike the ball in the centre so it stays low. Lift your shooting leg slightly for proper technique.
• Receiving: Stand open, with your body facing the player you are passing to and keep your eyes on the ball. When playing clockwise, receive with your left foot and pass with your right. Conversely, receive with your right foot and pass with your left.

• Increase the pace if it becomes too easy. If that is also simple, skip the reception and pass the ball directly.

• Player B calls for the ball.
• Player A passes to Player B, who lays it off to Player A.
• Player A passes to Player C, who lays it off to Player B.
• Player B passes diagonally to Player D, and so forth.

• The player passing must continue running and ask for the ball between the cones.
• The player laying off the ball runs around their own cone to request the ball again in the middle.
• When laying off, the player must make the correct turn and keep their eyes on the ball. The turn should be short towards the grid.

• Split the team into two groups.

• Two rows with two cones facing each other at approximately 15 metres apart.

• Each team runs in a line between the cones, turns around the other cone and returns.
• Jog 2 laps around half the field or 4 times back and forth across the width of the field.
• 3 sets of 8 high knee lifts on the way there, jog back.
• 3 sets of 8 heel kicks to the buttocks on the way there, jog back.
• Jog with single arm swings: 3 to 4 times left, then right, repeat.
• Return skipping with both arms forward, 3 to 4 times, then both arms backward, repeat.
• Lateral jumping jack movement back and forth, change direction every 3 steps.
• Crossover steps back and forth, change direction every 3 steps.
• Walk backwards on the way there, sideways backwards movement: 3 steps left, 3 steps right on return.
• Low skipping on the way there, high skipping with knee lift on return.
• Lunges forward on the way there, jog back.
• Light acceleration on the way there up to max 60%, and back up to max 60%.

• Stand in a circle with sufficient distance.
• Swing arms backward left and right, feet in a light spread stance.
• Rotate arms in large circles up and down, counterclockwise and clockwise.
• Windmill with a light spread stance, slightly bent knees.
• With left hand to right foot, right hand up and look up, then switch.
• 10 times left and 10 times right.

• Defenders attempt to intercept the ball quickly.

• The play starts with number 6 passing to the goalkeeper.
• The goalkeeper plays directly to number 2 or 4.
• When number 2 or 4 receives the ball, the blue team begins pressing and tries to prevent the penetration pass.
• The red team can "score" by making a penetration pass to number 6, who is allowed to move across the full width within his designated zone.
• The blue team can score in the large goal.

• Number 2 and 5 of the defending team apply immediate pressure on the ball.
• Number 9 of the defending team directly covers the line of the ball.
• Number 4 of the defending team steps directly onto number 5 of the attacking team.
• Number 6 of the attackers moves with the ball and participates in the play.

• Red square: 16 metres wide, 15 metres long.
• Blue cone: back line in the middle, 5 metres inside, and another 5 metres further.
• White cone: in the middle and 5 metres outside the area.

• Player B requests the ball by unbalancing the active defender and sprinting to the blue cone.
• Player A passes to B, B passes to C with the active defender at his back, C passes to D.
• D lays the ball wide and C finishes.
• If the active defender captures the ball, he may score.
• The player who loses possession must try to regain the ball.
• The exercise ends as soon as one of the parties scores.

• A becomes defender, defender becomes B, B becomes C, C becomes D, and D joins the back of the line.

• Start by first receiving and playing so B has to deal with a player at his back.
• Then place permanent defenders in the active defender positions and make it a match.
• Whoever scores the most goals in 5 minutes wins.

• Pass the ball at the right speed so your teammate can handle it immediately.
• The position of B is important to shield the ball immediately upon receiving.

• Blue runs to the cone and cuts the ball off.
• Blue passes the ball to Red.
• Red tries to score.

• Cutting off with the inside of the foot.
• Cutting off with the outside of the foot.