Football/Soccer Session (U13): U14 Warm Up, Week 13, Session 2, Single Leg Efficiency 2 SW
Pro-Club: Coventry City FC Academy
Sports Science, Adult Member
Profile Summary
| Name: | Sports Science |
|---|---|
| City: | coventry |
| Country: | United Kingdom |
| Rank: | Elite – 3 points |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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Set Up
4 x 7 cones - 10m
Warm Up, 4 lines running through
Challenges - 1 person on each cone
Dynamic W/U
Walk with arm swing (forwards/sideways)
Jog (Straight/Weave)
Skip (Low/High)
Ankle Flicks/High Knees/Bum Flicks
Sidesteps (Left/Right)
Circle Round the Cones (All Directions)
Dynamic Stretches - Knee-Chest Walk, Quad Walk, Open/Close Gate, Inchworm, Lunge, Squat
1.
Forward Two Cones, Back One Cone
2.
Quick Feet - Stride out (75%)
3.
Quick Feet - Stride out (85%)
4.
Quick Feet - Stride out (100%)
Challenge
Single Leg Efficiency
1. Single Leg Balance - one leg out/one leg up, eyes closed
15 Second Holds
2. Toe Touches - 5 each leg (eyes closed if easy)
3. Jog - Jump - One Legged Land
4. Linear Bounding
Learning Outcomes
Single Leg Balance
Soft Knee
Straight Hips
Knee Not Over Toe
Chest and Head Up
Hip-Knee-Ankle Allignment