Football/Soccer Session (Beginner): G Session 7 Baseball

Warmup (15 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

Catching out of the air (15 mins)

Same Set up as the last, Coaches can now throw the ball in the air to the cones giving the players enough time to get there.

Center cone- 3 min

Right cone-3 min

Left Cone- 3 min

Coaches choice- 3 min

Screen 5 (15 mins)

Mini Baseball Game

Divide the group into 2

There will be a coach tossing the ball to the batter the other team will be in the outfield.  We will only be playing to first base. Each time a player gets to first base they score a point.  Three outs and you switch sides.  If they are able to catch the ball out of the air then they automatically switch sides.  One strike out equals an out for your team. 

Play till time is up.