BRAMPTON NORTH SOCCER CLUB * TRAIN AT HOME PROGRAM
Head out to the back yard a preform each of these move across your yard or up and down your driveway
Follow the video and maintain control
Challenge yourself - try to do more each time
Practice this for at least 5 minutes with each foot then another 5 minutes alternating between both feet.
No spend another 5 minutes each on each one of these skills
Now lets do a throw in exercise to work the upper part of our body. Remember that both feet must stay on the ground at all times. Do 10 good throws
After exercise it is so important to give your warm muscles a good stretch and cool down. Stretch out your muscles and call it a day!
Repeat each one of these steps every day this week and watch how much better you will be and feel at the end of the week !
The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase range of motion and mentally prepare you for exercise and every day activities! Good for your body and good for your brain!
SCROLL DOWN TO WATCH AND FOLLOW ALONG WITH THE VIDEOS!
HEY MOM & DAD - THIS IS GOOD FOR YOU TOO SO MAKE IT A DAILY FAMILY ROUTINE
A good warm up followed by a good stretch! Make it part of the daily Family routine and reap the benefits!
This one thing, which only takes 10 minutes a day, can add so much vitality to your life. Stretching is responsible for so much more than just your flexibility.
Exercising your muscles is one thing. Stretching them is a completely different ball game. Here are just some ways stretching every day can benefit your family's life.
The most obvious reason to stretch is for your own flexibility. Start when you're young to help prevent your muscles from tighten and loss of range of motion as you get older. Improving your flexibility is a perfect way to loosen yourself up, get rid of stiff muscles, help little people muscles develop and make everyday tasks that much easier.
Although you may not want anymore energy from your kids - LOL - I'm sure you could use it to help you keep up with those little ones!
Sure, coffee is great for kicking up your energy levels, but so is stretching! An increase in your body’s circulation does more than just get your blood pumping. By getting more oxygen to your vital organs, you will discover that this also makes you feel more awake. It also increases your energy levels by reducing the stress that can wear you down and exhaust you. But wait -- it will also help those little ones sleep better and go to sleep earlier!
Speaking of sleep ! Get into the habit of doing a 10 minute stretch with the kids before bed to help them fall asleep faster and sleep better.
For you the benefits are overwhelming! Since a lot of people tend to lose sleep due to back pain and stress, stretching is a wonderful solution. Back pain is usually associated with tight muscles, so stretching before bed can alleviate that pain as well as relax your mind and body, ensuring an awesome night’s sleep.
Happy Children - Happy Life
Endorphins, endorphins, endorphins! This little happy chemical, which is released when you exercise, is also released when you stretch. It’s a proven fact that endorphins increase your mood immensely. So, whenever you feel like you need a pick me up, spend some time stretching and you will feel better in no time.
Stretching doesn’t just make you happier by releasing endorphins though. It also increases your long-term happiness. Stretching helps you become more flexible and tones your muscles; both of these benefits can make you look and feel better. Who isn’t in a better mood when they’re more confident?
Our bodies will be sure to thank us for it!
DRILL # 1 (scroll down for soccer drills 2 & 3 after Family cardio/stretch/yoga)
This is a drill for all ages and really gets your heart pumping and your muscles warm!
Grab you kids and click on the video.
Click on the video to get started
Do this before bed and everyone will sleep like a baby !
Rrrroar ! I'm a dinosaur - Lets yoga!
Then frozen Yogurt - YUM!
You can adapt this to ALL ages. Younger age groups will need more assistance and a "Follow the Monkey" approach.
This is a dribbling warm up exercise.
With younger kids just starting out dribbling we refer to it as a "step touch". Work on each foot separately and then together.
The main focus here at the younger ages is to get them looking up and listening for commands. Changing up the commands for the younger ages by blowing you whistle and looking up at you and doing what you are doing - for example you have stopped and place one foot on the ball, or perhaps have put your hands on your head.
Throw ins are an important skill to learn and doing it properly and effectively take practice! Watch the video for proper technique. Set up some targets and have fun!
Try to knock over some pylons or throw using proper technique into a garbage can! Mark how far you can throw and try to beat your record!
1) Two hands on the ball. Make a "W" thumbs together, fingers spread wide.
2) Face the direction you want to throw, keeping your hips and shoulders in the direction of the throw. (No twisting)
3) Both feet must stay on the ground. (No jumping)
4) Ball must come all the way behind the head.
5) Throw forward and release the ball above the eyes.
Practice this at home to get good at your throw ins and to get more distance.
Don't forget the 5 KEY POINTS above !
Just as important as the throw itself is where to throw the ball and where you need to be to receive the ball in order to take advantage, maintain possession , out maneuver your opponent and game ground on the field.
Start out slow, follow these steps and you will be a juggling pro in no time!
This skill will teach you to have a good feel and good control of the ball and can be done at home in your own backyard!
Make sure your have your foot positioned correctly and you are striking the ball with the correct part of your foot!
Juggling takes time and practice! Don't get frustrated and don't get ahead of yourself. Master the techniques and repetitions at each stage before moving on!
Remember & Review. Keep on trying and keep on challenging yourself.
Challenge is key to promoting development ! Once you have mastered the basics move on to these 25 advanced juggling techniques. The more you practice the better you will become ! So keep on trying!
TOT SHOTS & YOUTH Beginners - need to start off slowly, making sure you have proper placement on the ball. This will take time for our littlest ones to gain their coordination and balance. At first keep one foot on the ground at all times, alternating toes taps on the ball. Work up to Toe Tap Hopping.
REMEMBER to keep the ball our in front of you at all times not underneath you!
Begin by doing stationary TOE TAPS. Then push the ball slightly forward with your toes moving forwards and then pull the ball slightly back with your toes moving backwards! Keep the ball under the toes and out in front of you at all times.
If you have mastered the TOE TAP here are the next skills that go along with it! REMEMBER the more you practice the better and faster you will get!
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