At-Home Soccer Activity #9
Warm-Up
10 Repetitions of Each
High Knees
Body Weight Exercise
Mountain Climbers
Soccer Drill
Soccer Bowling
10 Repetitions of Each
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.
- Stand with your feet hip distance apart. Move right using small quick shuffle steps and quickly move to the left as fast as possible.
- Raise your right leg out to the side, balancing on your left foot. Swing the right leg in front of the left, and then swing it back out to the side. For more support lean on a wall while doing the exercise
Body Weight Exercise
Mountain Climbers
- Start in the plank position with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down.
- Start by lifting your right knee and bringing it toward your elbow. It is OK if you cannot bring the knee all the way to your elbow. Return the right knee back to the starting position as you lift your left knee up toward your left elbow. Return to the starting position.
- Continue switching legs and begin to pick up the pace until it feels like you are "running" in place in a plank position.
- Continue "running" in your plank for 10 to 30 seconds
Soccer Drill
Soccer Bowling
- Using cones or any safe visual markers (water bottles/plastic cups) set up three different “pins” in a triangular shape
- Players must then pass the ball with the inside of their foot and try to knock down all the “pins”, once a player has taken a shot retrieve the ball and dribble back to the starting point
- Try to see how quickly you can knock down all the pins and how many strikes you can get.
- For more of a challenge, try to add more pins or move further back and create some distance from you and the pins before you pass.
Watch Coach David do these activities on YouTube!