U14 Pumas Pre-Game Warm-Up Drills

 

            On game day please arrive at the field, ready to play, 30 minutes before game time.  Team Captains will lead warm-ups.  When you arrive, warm up lightly by dribbling around.  Then captains set cones 15yds from the touchline.

 

1.      Team lines up on touchline – there and back:


a.       light jog

b.      leg lift, steps

c.       inside hip circles, steps

d.      outside hip circles, steps

e.       carioca (facing same side)

f.        forward lunges

g.       side lunges

h.       sprint


2.      Group circle dynamic stretches.  Calf, Achilles, ankle rolls, shin taps, ham lifts, quad stretch.

3.      in pairs, pass and move, 2-touch

4.      in groups of 4, pass and move, first 2-touch, then 1-touch

5.      Full team, 2 groups with pinnies, keep-away, complete pass over end line to score.

6.      if time remains, full team.  All players near midfield in 2 lines, in line with each post.  First player in each line is offense, 2nd player is D.  Play 2v2 until score of D wins and clears the ball.  [if goalkeepers are ready they can alternate in goal]

7.      if time remains, players line up at midfield with a ball, coach at top of penalty arc.  Player passes to coach, who 1-touches a side pass, player runs on and 1-touches a shot on goal.

 

Post game Cool-Down

1.      “teamwork” killer

2.      Group circle stretches.  As needed: focus on hams, quads, calf.

 

U14 Pumas Pre-Game Warm-Up Drills

 

            On game day please arrive at the field, ready to play, 30 minutes before game time.  Team Captains will lead warm-ups.  When you arrive, warm up lightly by dribbling around.  Then captains set cones 15yds from the touchline.

 

1.      Team lines up on touchline – there and back:


a.       light jog

b.      leg lift, steps

c.       inside hip circles, steps

d.      outside hip circles, steps

e.       carioca (facing same side)

f.        forward lunges

g.       side lunges

h.       sprint


2.      Group circle dynamic stretches.  Calf, Achilles, ankle rolls, shin taps, ham lifts, quad stretch.

3.      in pairs, pass and move, 2-touch

4.      in groups of 4, pass and move, first 2-touch, then 1-touch

5.      Full team, 2 groups with pinnies, keep-away, complete pass over end line to score.

6.      if time remains, full team.  All players near midfield in 2 lines, in line with each post.  First player in each line is offense, 2nd player is D.  Play 2v2 until score of D wins and clears the ball.  [if goalkeepers are ready they can alternate in goal]

7.      if time remains, players line up at midfield with a ball, coach at top of penalty arc.  Player passes to coach, who 1-touches a side pass, player runs on and 1-touches a shot on goal.

 

Post game Cool-Down

1.      “teamwork” killer

2.      Group circle stretches.  As needed: focus on hams, quads, calf