Warm ups & Cool Downs For each session there are warm up activities. Each week during your warm ups take breaks and implement some of the following exercises from your fit cards. Each session ends in some type of game where you usually have gear spread out all over the training area. Upon the ending of training take this time to include some cool down exercises. Good way to implement; have the kids pick up all the gear lying around the training ground. When they come back towards you show them what exercises you would like them to conduct. Warm up list: Week 1: Jump rope & March in a Band Week 2: Hula Hoop & Dance in Place Week 3: Jumping Jacks & Rollerblade in place Week 4: Arm Swings & Leg swings (Kids grab a partner and grab their shoulder and start swinging inside leg gently back and forth for 15 sec. repeat other side. Do not let players kick each other) Week 5: Over head Reaches & Jump High Week 6: Rollerblade in place & Arm Circles Week 7: Jump high & Dance in place Week 8: Jumping Jacks & Overhead Reaches Cool down list: Week 1: Quadriceps stretch & Side Stretches Week 2: Overhead stretch & Cobra Week 3: Arm across chest & Butterfly stretch Week 4: Triceps stretch & Toe Touches Week 5: Upper back stretch & Childs pose Week 6: Butterfly stretch & Quadriceps stretch Week 7: Toe touches & Cobra Week 8: Side stretch & Childs pose
U5 & U6 Trainings 45 Minute trainings Week 1: Intro to dribbling Warm-up- Greeting Game (5-8 minutes) o Start with a 15x15 Grid no balls, have all the kids running around. Coach yells out greeting i.e. High five, low five, Chest bump, Knuckles, bow ext. Make it fun and exciting. Add a ball and do it again. Participate in the greeting with the players, helps them enjoy the game. * Coaching points when Dribbling use small touches to keep ball close. Exercise 1- Zoo animals moves (8 minutes) o Come up with different zoo animals and moves for them. Elephant = La Croqueta, Snake = In and out o Have players dribbling abound a grid, Call out a zoo animal having the players do the moves around the grid Exercise 2- Sharks and Minnows (15 minutes) *For name, can pick any two opposing entities Rabbits and Coyotes* o Set up a 15x15 field o Have 1-2 players start as sharks ( Blue player defenders of the game) Sharks goal is to steal the ball from all other players, if they steal ball that player becomes a shark o Rest of players are minnows ( White players Offensive players of the game) Minnows goal is to dribble from one shallow end to the other without getting their ball taken by a shark. Focus on small touches and going around sharks using moves such as in zoo animals.
Play 2v2 (10 minutes) o Set up multiple 8Lx5W grids with goals (can use cones) for players to play 2v2 Emphasize taking players on 1v1 using skills learned. (Alternative Tips- If an odd # of players let one sit out for a round or play 3v2 in one grid rotating players. If you don t have goals, can use cones to dribble or shoot through)
Week 2: Dribbling Extended Warm-up game- Body Parts (10 Minutes) o Have every player dribbling a ball around a 20x20 grid During this time coach calls out a body part (knee, thigh, head, foot, stomach) and player must stop ball with that body part. Can get crazy and call out multiple body parts. Emphasize keeping the ball close with small touches. Exercise 1- Pull Back wars (6-10 minutes) o Have two players face each other with one ball between them so each can reach the ball with their feet Call out different body parts the players have to touch with their hands (head, shoulder, knees, toes) During this at any point say pull back Once that is said both players race to pull back first o Player who pulls ball back now runs from other. (Progression 1) o Other player needs to tag one with the ball to end round (Progression 2) Play best of 7 then switch partners. Exercise 2- Sleeping Bear (8-10 minutes) Have one of the coaches (bear) lay on opposite side of field Kids yell to sleeping bear sleeping bear sleeping bear What time is it? Respond a time 1,2,3, or 14 O clock ect #of steps toward bear corresponds with the time Keep this up until they are close to bear and bear awakens by saying Lunch Time!. Bear then chases kids back to starting area When kids run back make them use pull back to turn
o Make sure kids remember ball and dribbles back fast so they are not caught. Emphasize pull back and close touches when dribbling. Do not be too scary do not want kids to cry Play- 2v2 Transition (10-15 minutes) o Keep the 20x20 grid and have all players stand in 4 lines at midfield (2 teams) o Make sure goals are designated and players know what way to go. Coach will roll a ball out into play and the first player in each line will go out to play 2v2 until ball goes out of bounds or in the goal. Start next ball with roll. Emphasize beating player 1v1 and getting to the ball quick. o (Alternative tip: With odd # of players coach can join to even teams or have a team of 3 that rotates who plays)
Week 3: Introducing taking players on Warm up- Count the touches (5 minutes) o Have kids in square with a course or cone they have to dribble towards Greater # of touches is better, go 2 or 3 times see if they can beat scores Put big emphasis on small touches when dribbling Exercise 1- Cone game (10-15 minutes) o Have a 20x20 Grid with cones scattered around (have 2 less cones than players) Players are to dribble around the grid. Coach can call out different speeds to run or moves to conduct i.e. Snake, elephant, scissors Once coach says find a cone players go as fast as they can to get to a cone and put their foot on the ball Players who get to a cone get 1 point, if player is not on a cone they lose all points. First player to 5 points wins Make sure players stay moving and keeping the ball close to them Exercise 2- Killer Whale (15 minutes) Create a circle diameter 10yds 2 players are Orcas (let all players have a chance to be orca) Rest dribble around in circle Orca s try and kick as many balls out of circle as possible. If players lose ball they go retrieve it, do 10 toe taps and come back in Each Orca pair defends for :30-:45 seconds Players should shield ball and dribble to get away Emphasize keeping ball close and beating players.
Play- Battlestations (10-15 minutes) o Make a 20x20 grid having players line up at the half line out of bounds. Once you roll a ball into play call two different colors (can use numbers as well) onto the field and let them play. (1 st team to touch goes to left goal, other team goes right.) Alternative tip ( Instead of goals create a grid for the player to dribble into to receive a point.)
Week 4: Introducing Defense Warm-up- Nascar (5-8 minutes) 15x20 Grid Everyone has a ball Coach will call out different gears to have the players dribbling at different speeds Start engine = 10 toe taps 1 st gear- dribble slow 2 nd gear- Fast walk 3 rd gear- Jog 4 th gear- As fast as possible Reverse- pull backs (Make beeping sound) Two Balls touch = car crash and need of repair (Simple skill) o Emphasize small touches with keeping head up to avoid other drivers. Exercise 1- Monsters Inc. (10-12 minutes) o Set up a 15Wx20L grid with multiple 3yd triangles (Closets) around the grid. o Pick two players to be boo (Defender) Rest are Mike and Sully Offense Offense needs to dribble around the grid from Closets to Closets (Triangles are safe places) Ech. closet = 1 pt Defense, the Boo s need to steal a ball and try and dribble the ball out of bounds (Make sure they dribble out and not kick) Make sure offense players are turning body and putting it between the ball and the defender. Exercise 2- Troll Hunter vs The Troll (7-10 minutes) o Make a 15x20 Grid and have the players partner up. 1 player is the Troll the other the hunter Play for 40 sec on and 20 off. Can switch partners if you want Goal is scored when one of the players crosses the end line with the ball and starts with the first touch of the opposing player going the opposite way. Emphasize how to score, Dribbling past the player with speed and going side to side with moves to go around.
o Use skill keep ball close when dribbling. Play- Battle stations (10-15 minutes) o Make a 20x20 grid having players line up at the half line out of bounds. o Divide players into teams of 3 and give them different colored bibs if possible Once you roll a ball into play call two different colors onto the field and let them play. (1 st team to touch goes to left goal, other team goes right.)
Week 5: Passing Warm-up- Monster Trucks (5-8 minutes) o Set up a 15Wx20L Grid with 3-4 players as monster trucks the rest are the other cars Monster trucks are to run around and blast the other players balls out of the grid. If player gets their ball kick out of grid they must go retrieve it and possible do a simple skill prior to coming back into the game i.e. Toe touches. Exercise 1- F16 (10 minutes) o Have a 15Wx20L Grid set up where one player is a gunner and the rest are F16 jets. The f16s need to dribble their ball from one end to the other without getting shot down by the gunner. Gunner tries to shoot down the planes by hitting their ball or the player below the knee with their ball. If player gets hit they become a gunner as well To get the players to run across ask the pilots to start their engines and take off. Make it fun for the players! Emphasize keeping the ball on the ground when trying to shoot down the planes, heel down and toe up when using the side of your foot striking middle of the ball. Exercise 2 - Storm the Castle (8-10 Min) o Set up a 15Wx20L grid with tall cones/ balls on cones around the grid thus being different parts of the castle. Have two teams set up, one defending one attacking. The attacking team is trying to knock the castle down (Cones set up around the grid) Defending team is trying to still the balls away from the attacking players Play 4 rounds of 90 seconds each team attacks twice. o Emphasize using the side of their foot to pass with.
Play 3v3 (Remainder of training) o Emphasize passing and beating players 1v1.
Week 6: Passing continued Warm-up- Double headed snakes (10 minutes) o Create a 20x15 Grid that players must stay in. o Have all players get into pairs and hold hands, they are the double headed snakes o Coach/player will be the snake hunter, Hunter will dribble a ball around and try to pass a ball hitting the snakes below the knee. If player get hit once they split apart, if they get hit a second time they become a snake hunter. When players are the hunters emphasize passing with inside of foot and dribbling with ball close Exercise 1- knock down the cones: (5-10 minutes) Create a 20x20 grid and place flat cones down the middle and tall cones on one end. One team has all the balls o Team with balls tries and knock cones down on the other side of the field as those players try to defend those cones. Each team will get to go and see who can knock down all the cones quickest (max of 2 minutes) Emphasize using inside of the foot to pass the ball defensive players cannot just stand in front of the cones. Play a few rounds where each team gets to be on offense. Progression have both teams trying to knock down the opposing teams cones. Play 3v3