Soccerexercises for technique warming-up
- 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
- Slalom between cones, walk to the next cone
- 2 laps without ball as warming up
- 2 Laps with ball, both feet
- 2 laps with ball, only right foot
- 2 Rounds with ball, left foot only
- Speed to the free standing cones
- Make a circle around the 2 free standing cones.
2 fields of 20m by 30m, everyone has a ball.
- We appoint 4 taggers, 2 on each field.
- They try to take the ball or kick it away from the players
- When the player is tagged, he has to go to the other field with the ball
- After 3 minutes of play we stop and count the players on each field, those with the least players are the winners
- The group divides into 2
- Each group does a warm-up exercise to the game on their right and then walks to the next potty
- After 6 min - increase the pace of the walk to the 2nd game (3 min)
- Increase pace even more (3min)
- Maximal sprint (2min)
Per player 2 pawns at about 15 meters distance you can adjust yourself.
- Back and forth with ball around hat.
- After returning ball stop next to hat.
- Tempo / sprint without ball back and forth around hat.
Fastest wins
Variant: repeat number of times as desired & also the other way around: first without ball & then with ball.
7 hats at approximately 15-20 meters.
With small group 1 per hat sequence, with larger group one after the other.
With small group 1 per hat sequence, with larger group one after the other.
- At pace slalom through pawns. Back and forth.
- Stop ball next to hat. The fastest wins.
Variant: - At pace slalom through pawns now without slalom back.
- Stop ball next to hat. The fastest wins.
Explanation:
- 3 players in total: 2 blue ones who stay with their pawns and 1 white one who runs between the middle pawns
- 1 meter between the middle pawns, 2 outer pawns at +- 2 meter distance
- small exercise that can often be played side by side
Purpose of the game:
- 1 of the blue ones starts with a ball
- White steps 'knee lift' over the first pawn and bounces the ball back to blue.
- White steps over the next pawn and rebounds the ball back to blue
- Then white steps over the last pawn, receives the ball and turns open to the other side where he and the other player do the same
Focus points:
- Each ball is played in on the furthest leg so that it can be easily bounced and turned open. Good ball in the feet at a short distance.
- Practise passing the ball between the opponents using short passes. Create skill in passing and turning.
- Let the outer players coach what the middle player has to do: 'pass' 'turn open'.
- Players stand 2 across, each on 1 side of a line with a jar behind them.
- The trainer calls out commands such as, kick, toes, heels, jump, turn, knee, toe, ...
- As soon as the trainer calls "hat", the players turn around very quickly, take their jar and put it on the line.
- The jar that is at the bottom wins.
- Who can win the most.
- Players work in groups of 4.
- Each quartet has a captain who says when the group leaves by shouting "go".
- Perform dribble exercises with foot and side indicated.
- First exercises 1, 3 and 5, then 2, 4 and 6
- 1: left quick float (hit a lot of ball)
- 2: right quick float (hit a lot of ball)
- 3: left fast float, in the middle stop and go (hit a lot of ball)
- 4: right fast float, in the middle stop and go (hit a lot of ball)
- 5: drag left, in the middle stop and go and drag right
- Note: at the end of each drill, players perform a drag to the next gate
- Players are divided into equal groups.
- Each group tries to dribble the ball through the poles as fast as possible.
- The last one of each group must pick up the ball and stop it on the cone.
2 rows of cones. Pawns about 5 meters apart. 6 to 8 cones
- Walk straight ahead
- Dribble and extend hip outwards
- Dribble and extend hip inwards
- Straight ahead and, at each pawn, shuffle sideways to the player on the other side and around each other
- Straight ahead and at each pawn shuffle sideways to player on the other side and shoulder shuffle
- Accelerate 2 pawns, and 1 pawn backwards. Then speed up 2 pawns again.
Block of Force
- Walk firmly from one side to the other (75 to 80%)
- Running jumps
- Walk and change direction
Divide the group in pairs and put each pair at a cone/hat, which you have divided on the centre circle:
- Leave the ball, which is at every cone, on the ground and let the whole group run around the circle;
- Make sure every pair is standing at a cone with the ball;
- Player 1 dribbles the ball to the centre spot and puts it down there;
- On the way back (without ball), Player 1 performs exercises (e.g. knee lifts);
- At the moment Player 1 returns, Player 2 starts the same exercises (e.g. knee lifts) and then retrieves the ball;
- Repeat and be creative with the exercises.
