Football/Soccer Session (Beginner): Injury Prevention and Enhancement Warmup
Player Centered Sports
Sanjeev Parmar
Description
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
5 mins
STRENGTH
1. 5:00 - 5:30 minutes Walking Lunges (Hip-Knee-Ankle in a straight line / both arms straight up & body upright)
2. 5:30 - 6:30 minutes Single leg calf raises (30 seconds each leg – squeeze at the top)]
3. 6:30 - 7:30 minutes Russian Hamstring (keep constant tension on hamstrings. Not to low and not all the way up to rest)
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
5 mins
PLYOMETRICS
EMPHASIS: HIP-KNEE-ANKLE in a straight line upon landing
1. 7:30 - 8:00 minutes: Lateral hops over cone (land on two feet in a power position)
2. 8:00 - 8:30 minutes: Forward / Backward hops over cone (swing arms for momentum)
3. 8:30 - 9:00 minutes: Single leg lateral cone hops (
4. 9:00 - 9:30 minutes: Vertical jumps with headers (Technique of heading: jump up and bring both legs back, arch your back, head steady facing forwards, arms wide, kick both legs forward while bringing your upper body through the ball. Arms should look like they are rowing a boat)
5. 9:30 - 10:00 minutes Scissor Jumps
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
5 mins
AGILITY
1. 10:00 - 11:00 minutes: Forward sprint with 3 step deceleration (fall forwards to accelerate off two feet / decelerate into a power position and hold it still)
2. 11:00 - 12:00 minutes: Zig zag sprint forward/backward 3 step deceleration
3. 12:00 - 13:00 minutes: Lateral diagonal runs – hold ice skater for one second (HIP-KNEE-ANKLE in a straight line)
4. 13:00 - 14:00 minutes: Bounding (high and long)
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
5 mins
1V1 TURNS
EMPHASIS:
- Dramatize the fake (head, eyes, call someone’s name, point in a direction, open up hips to make It look like a kick)
- Change of Direction
- Change of Speed
1. 14:00 - 16:00 minutes: U turn
2. 16:00 - 18:00 minutes: V turn
3. 18:00 - 20:00 minutes: V turn Infront – sole / inside (pull R / take L)
4. 20:00 - 22:00 minutes: V turn Infront – sole / outside (same foot)
5. 22:00 - 24:00 minutes: Step over turn
6. 24:00 - 26:00 minutes: Half Maradona
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
5 mins
1V1 MOVES
EMPHASIS:
- Dramatize the fake
- Change of Direction (diagonally past player)
- Change of Speed
1. 26:00 - 28:00 minutes: Fake Take
2. 28:00 - 30:00 minutes: Fake / Fake Take
3. 30:00 - 32:00 minutes: Scissors
4. 32:00 - 34:00 minutes: Step over
5. 34:00 - 36:00 minutes: Snake
6. 36:00 - 38:00 minutes: Drag
Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop
5 mins
WARM-UP:
5 minutes duration
1. 0 - 30 seconds: Forward Running
2. 30 - 60 seconds: Backwards Running
3. 1 - 1:30 minutes: Shuffle (power position)
4. 1:30 - 2:00 minutes: Carioca Side Volley (foot pointed straight out)
5. 2:00 - 2:30 minutes: Knees Up
6. 2:30 - 3:00 minutes: Butt Kicks
7. 3:00 - 3:30 minutes: Tap the outside of the feet (arms out wide parallel to the ground ideally)
8. 3:30 - 4:00 minutes: Tap the inside of the feet (body upright / arms straight)
9. 4:00 - 4:30 minutes: Hip Twisters (chest facing forwards – hips twist side to side)
10. 4:30 - 5:00 minutes: Skipping (high and long jump)