Soccerexercises for technique strength

• 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.

• Perform this activity using the inside of the foot.
• Maintain a distance of 5 metres from the cone on either side.
• Each team has one trainer who keeps track of the points.
• Start on one side and have the players shoot from the opposite side.
• If the cone is knocked over, it earns 3 points.
• If the cone is hit on the front without falling, it earns 1 point.

• Create two groups.
• Set up a course with four cones in a row.
• Maintain a distance of approximately 3 metres between the cones.

• At the signal, the first player sprints back and forth to the first cone and returns.
• At each subsequent cone, the player sprints further and then returns.
• At the last cone, the player returns and tags the next player.
• The group that returns first is the winner.

• Perform this exercise with inside foot.
• Distance to pawn either side 5 meters.
• Per team 1 trainer who counts points.
• Start on one side and let players kick on opposite side.
  
  
• knock over a pawn 3 points.
• hit pawn on front side but not around then 1 point.

• Core: planking 1 minute
• Side planks half minute both sides
• Abdominals: In pairs:
  • 1 lies on back with head between legs other player and holds hands at ankles.
  • The one lying down lifts his/her straight legs up and the one standing throws the stretched legs one way.
  • The legs must not touch the ground.
  • 10 x both players.
• Back: lie on your stomach and lift your arms and legs off the ground for 10 seconds. 10 x repeat.
  
  
• Core: planks 1 minute straight and 2x half minutes sideways
• Abdominal muscles: With twosome:
  • Both players lie on back and lean on elbows with feet facing each other and feet just overlapping.
  • The stretched legs should be off the ground and the feet should do 10 circles around each other counterclockwise and then 10 circles clockwise.
• Back: Superman:
  • On hands and knees.
  • 1 Arm and opposite leg are held in the air and stretched forward/backward for 10 seconds.
  • Then switch for other arm and leg.
  • Repeat this 10 times.

• The blue team starts with goalkeeping, the trainers stand next to the goal and throw the ball.
• Red must try to score by heading, if he succeeds then it is 1 point.
• The player from red who has headed then goes to keep.
• The player of blue gets the ball, puts it back to the trainer and joins his group.

• In a circle
• Exercises mobility
• See mobility stretch card
• Sets of 10 repetitions
• Stretch groin
  • Sit on 1 knee
  • Other leg sideways
  • Light spring from the hip
• Hip stretch
  • Sitting on 1 knee
  • Other leg forward (lunge)
• Lower back stretch
  • Lie on your stomach and put your arms forward
  • Come up with your upper body
• Hamstring stretch
  • Sitting with one leg stretched out and one leg drawn in
  • Both hands on the foot of the stretched leg
• Stretch gluteal region
  • Lying on your back, grasp one leg by the thigh and pull it towards you.
  • Bend other leg and place it on the upper leg at knee height
• Bridging:
  • 2 sets of 20 repetitions
• Planks:
  • 2 sets of 20-30 seconds
• Squats:
  • 2 sets of 20 repetitions
• Push up:
  • 2 sets of 15 repetitions
• Burpees:
  • 2 sets of 10 repetitions

• Rondo set-up
• Exercises: (3x circuit)
  • Push up (10)
  • Plank (1 min)
  • Side plank liver (10x/2)
  • Flutter kicks (30 sec)
  • Side twist (with ball)
  • Elbow Lever (try)

• 30 sec jumping jacks
• 30 sec knee lifts
• 30 sec heels against buttocks
• 30 sec bridge with 1 foot on ball
• 30 sec jump-lunge with ball between legs 30 sec skating jumps
• 30 sec Russian-twist (feet off the floor)

• Build up from 25

1. 30 seconds normal plank
2. 30 seconds of alternating left and right leg lifts
3. 30 seconds of side plank on right side, other arm extended
4. 30 seconds side plank on left side, other arm extended
5. 30 seconds of normal plank 30 seconds of spiderman plank

• 2 x 1 minute (rest 20 seconds)

• 3 x 8 pylo-clap push-ups