Soccerexercises for technique warming-up

Description

• The game begins with one designated tagger.
• The other players are given a few seconds to run away.
• When the tagger touches someone, they form a chain by holding each other's hands.
• When a chain of four taggers is formed, it splits into pairs.
• The pairs attempt to tag the remaining players.
• The game continues until only taggers remain.

• On forearms and toes
• Back straight, abdominal muscles engaged
• Do not sag!

• Lie on your back, hands behind your head
• Alternately bring your elbow to the opposite knee
• Slow pace, focus on control

• Lie on your back, knees bent
• Hips up, tighten abdomen and buttocks
• Hold, return slowly

• Sitting position, feet off the ground
• Rotate your upper body from left to right
• Optionally with ball or bottle

• On your side, support on forearm
• Hips off the ground, body in a straight line
• Switch sides after 30 seconds

• Lie on your stomach
• Arms and legs off the ground, hold
• Strengthens lower back and gluteal muscles

• Set up the situation twice.
• Begin with a speed ladder where players move sideways through it.
• Place two feet in the ladder and one foot outside the ladder.
• Next, there are three hurdles from low to high, which must be jumped over.
• Along the way, players take a bag from the bucket with them.

• Which team has all the bags on the other side first and then sprints first to the opposite side?
• The final sprint may only be started once the last bag has been placed down.

• Each player receives a number.
• Swiss ball is placed in the centre.
• Players stand in a circle around the Swiss ball.

• Players move sideways or backwards-forwards around the ball.
• When a number is called, the player responds, takes the ball and throws it at the retreating players.
• Add-on: The player who is hit takes the Swiss ball and tries to hit another player.

• Move around the circle.
• Respond to changes in direction.
• Improve movement, enhance focus.

• Children stand in a line and run in a circle. When the trainer calls the name of the last player, this player sprints to the front. The player who sprints forward becomes the new leader of the line.

• Jump: All children jump in place.
• Ground: All children touch the ground.

• Position all players around the centre circle.
• One player stands in the middle as the tagger.

• The players can decide themselves when to run to the other side.
• Try to do this without being tagged by the tagger.

• Jog along the long sides.
• Walk along the short sides.

• Stand upright with feet hip-width apart.
• Perform 20 squats at a slow pace.

• Stand upright with feet hip-width apart.
• Start with arms extended above your head.
• Let your arms fall alongside your body as you bend your knees.
• Swing your arms backwards and jump while moving your arms forwards and upwards.
• Keep your back straight, hips back, and feet flat on the ground.

• Basic position: stand upright with feet slightly apart.
• Step your right leg straight forward and bend the knee 90 degrees, left knee as close to the ground as possible.
• Rise up and step your right leg to the right side, bending your left knee.
• Return to the basic position and step your right leg backwards, bending your left knee.
• Repeat with the left leg.

• Make a lap around the field.
• Jog along the long sides.
• Sprint along the short sides.

• Sprint around the cones.
• Always go via the middle cone.

• 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.

• 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.

• 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.