Football/Soccer Session (Beginner): A Session 1 Monday (Start Time: 2021-02-16 16:55:00)

Warm up (10 mins)

Warm Up phase

Mini band Activation-

 squats for those who have them on the lightest band 2 series 10x focusing on the correct squat position, getting into that chair position

Lateral Walk outs 

10 to each side x 2 In the athletic position, push yourself laterally, feet are shoulder with apart, upper body stays still 

Walk forward, walk backward

10 steps each, in the athletic position, trying not to move upper body

Mini Band Kicks-

10 each Abductor kicks, laces kick, outside kick

Athletic March with bands

20x looking for good form, raising left leg and right arm at the same time and vice versa slow and controlled keep hands open and not clinched

Worlds greatest Stretch 

5x each leg, lets work on there form 

Forward Lunge with arm rotation 

5x each leg, get into a good lunge, leg that is lunged is the same arm opening up 

Lateral Lunge 

5x each leg sitting low in the lunge bringing hands together

Single Leg RDL

5x each leg looking for balance and looking for that back extension, both arms reaching forward

Flutter kicks

40 total, 20 each leg, back and butt should be on the ground legs should be off the ground about 6 inches and kicking up, keeping the core engaged. 

Shoulder Taps

20 total, stay in that strong pushup position keeping your balance, trying not to twist, slow and controlled 

Single Leg lateral hops

20 each leg keeping hands on your hips

High Pogos

10 jumps total, looking for height 

Shooting

Shooting

When the coach yells go each player will run around the goal and shoot at the goal that he or she started at we will ask for the first 5 min will be shooting only with the laces, 5 min will be shooting with the inside, 5 min shooting with the outside. Both sides will go at the same time the first to score wins