At-Home Soccer Activity #7
Warm-Up
10 repetitions of each:
Body Weight Exercise
Pushups
Soccer Drill
Concentration
10 repetitions of each:
- Arm Scissors- As the name suggests you need to make your hands move like scissors. Stand straight lifting your arms at your shoulder level. Stretch your arms then bring them in front of your face and overlap them, then bring them back and repeat.
- Ankle Rolls– Start by balancing on one foot and using your other foot lift it up and roll it around in circles. You may even find it easier to try drawing the alphabet in the air with your foot, lead with your big toe. Keep your movements small and focus on only use your foot and ankle, not your entire leg. For circles, try doing 10 in each direction with each foot. If you are doing the alphabet, complete 2 sets of this exercise on each foot.
- Penguin Dribbles- Using the inside of your feet dribble the soccer ball back and forth between your legs without moving to much forward or backwards. Start slow with simple passes and gain speed as you improve.
Body Weight Exercise
Pushups
- While on the ground on all fours, start with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again.
Soccer Drill
Concentration
- This fun game requires at least 2 people, one person doing the actions and a leader who is making the commands. The goal of the game is to do the OPPOSITE of what the leader just commands. There are 4 commands, here is what they are called along with what action should be followed.
- High- Go down into a low squat position
- Low- Put both of your hands in the air and stand on your tippy toes
- Stop- Jog in place
- Go- Freeze in place
- If you do the wrong action you need to do 5 jumping jacks to get back in the game. Try to see how long you can go without doing the wrong action! This is a fun but challenging game and is an example of hard it can be to concentrate or focus when we are on the soccer field or in a tense situation with a lot of pressure. It is important that we have a goal in mind and can block out unnecessary distractions.
Watch Coach David do these activities on YouTube!