At-Home Soccer Activity #12
Warm-Up
10 Repetitions of Each
Jumping Jacks
Body Weight Exercise
Balancing
Soccer Drill
Soccer Tic Tac Toe
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.
- Stand with your feet at shoulder width apart. Slowly lean to the right just to the point where a gentle stretch is felt along the left side of your waist while keeping your left arm in the air. Pause for a second, and then in one slow movement and keeping yourself from twisting, return to an upright position and to the left side, contracting the left side muscles of the waist. Repeat for 10 repetitions on each side
- 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
Balancing
- Make sure you are in an open and safe area before beginning this exercise. Try to keep your arms out and focus on something else around you.
- Start with a simple one leg balance for however long you feel comfortable with or as long you can. Then switch to the other leg for the same amount of time.
- When you are confident in your balancing skills try again but this time try moving the foot that is off the ground in different directions (Forward, Backwards, Sideways and finish with some light leg kicks).
- If you are still looking for a challenge, try bending over forwards while on one foot. Keep your back foot raised and your arms out for more stability.
Soccer Drill
Soccer Tic Tac Toe
- This game requires at least two people but can be played with multiple by creating bigger teams and taking turns.
- Create a large 4 x 4 tic tac toe board using water bottles, cups, or any visual markers.
- Mark off a place for the 2 teams to line up, each team with a soccer ball and holding a “X” or “O” indicator. You can use colored t shirts, toys, or any object that you can track where your placed them. Preferably different colored objects to distinguish each team.
- On go, one member of each of the 2 teams will dribble to the board and place their “X” or “O” wherever they would like to play their turn.
- They will run back and tag their next teammate to take a turn. The team that gets to 3 in a row wins.
- This game can be played with more people, just add them to the team or create another board. Start by taking turns each time and as you get better, go at the same time and see who can get 3 in a row the fastest.
Watch Coach David do these activities on YouTube!