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First Kerry U16 Training Session 2
First Kerry U16 Training Session 2
First Kerry U16 Training Session 2
Killer Pass Rondo (10 mins) Ajax warm up circuit (10 mins) No man’s land. (15 mins)
Coaching Points:
TALKING is a must , a team loses its
voice loses its say as not helping each
other but guessing mostly.
Method:
Warm down starts with a jog across pitch
and back to box for Stretch's.
Start warm down with jog across pitch A.
On jog back: B -
Hamstring stretches -
Start with your feet a shoulder’s width
apart. Interlace your fingers behind your
back, and slowly bend forwards whilst
keeping your legs straight. Try to tuck your
chin in as near to your knees as you can,
and bring your hands above your back.
Hold this for two or three seconds, and
then slowly return to your starting position.
Calf stretches -
Find a wall or a teammate to lean on, and
then stand at arm’s distance. Lunge
forward with your left leg, so it is slightly
bent, and stretch your right leg behind you
(keeping it straight). Your right heel
should be pressed into the ground. Hold
this stance for around 20 seconds, and
then switch legs. Repeat this five times to
give your calves a great warm-down.
Quad stretches -
Start with your feet three or four inches
apart, and bring your left leg behind you -
taking hold of it with your left hand.
Keeping your back straight, gently pull
your foot into your gluteal muscles. Slowly
return your left foot to the ground, and
repeat the exercise with your right foot.
Lower back stretch's -
Lie on your back with the soles of your
feet on the floor and your knees bent. Very
slowly lower both knees to the right while
keeping the rest of your body perfectly still.
With your right hand, gently pull your
thighs towards the ground, and stretch
your left arm out behind you. You should
feel a stretch through your side and lower
back. Then simply swap sides and repeat
the exercise from scratch.
Warming down after every match and
training session is essential during a
busy season, as it keeps you supple and
free from stiffness the day after
exercise.
Performing these warm-down routines
after every session should help you to
be in the best possible shape when
match days arrive