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At-Home Soccer Activity #11
Warm-Up

10 Repetitions of Each

Jumping Jacks
  • Start standing up with your legs together, a slight bend in knees, and hands resting on thighs. Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders. Close your arms and legs back to your sides, returning to your start.
High Knees
  • Start standing with feet hip-distance apart. Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands.
Heel Raises
  • Stand with your feet about 10 centimeters apart then slowly raise your heels off the floor while keeping your knees straight. Hold for at least 5 seconds, then slowly lower your heels to the floor. Do this 10 times.

Body Weight Exercise

Lunges
  • Keep your body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down).
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  • Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
  • Keep the weight in your heels as you push back up to the starting position.
  • Try your best to not lean sideways and repeat exercise 10 times on each leg.

Soccer Drill

Soccer Ball Bocce
  • First you will need a ball or small object that will be used as the “set ball” something that will stay in place and will not go flying if it gets hit. Stand 10 to 15 feet in front of the set ball.
  • Using soccer balls try to pass the ball as close to the set ball as possible. Remember to use the inside of your foot!
  • This can be done with one player using multiple soccer balls or even with a partner. Try to so who can get the closest to the set ball without hitting it!
  • This game can also be used to practice your throw ins. Instead of using your feet, do a proper throw in (SCORES at Home session 8 for technique) and see how close you can get just like before.
  • You can always increase the difficulty by standing further away or moving the set balls location
Watch Coach David do these activities on YouTube!