Football/Soccer Session (Academy Sessions): U12s, Week 17, Hip Activation (Mobility), session 1 LB

Warm up/Hip mobility

Grid size - 10x10 each square

Challenge 1. warm up - Jog x2, jog to sprint x2, high skips x2, low skips x2, linear lunges x2, jog to squat x2, Spiderman crawls, lying down feet together bent knees 90 degree in the leg, open out knees 30 reps each leg, same exercise, accept this time, straight leg instead of bent legs 30 reps each leg.

2. Hip Mobility - Feeder pass to reciever, reciever take a touch then pass back to feeder using the inner step, stay on the move in the square, switching feeders and recievers. Progression - 1. Chest then open out inner step volley. 2. Chest, knee open out inner step volley. 3. Inner step high volley.

Learning Outcome - Warming up the muscles, How to activate the hips.

S&C Elements - Linear lunges, Squats, Spiderman crawls