Football - 123

Teaching Football Skills Home Training Program Weekly Home Training

Warm Up Exercises Jogging/Running Jog around for 5-10 minutes

Instructions

Triceps Stretch

Raise your arms over your head. Bend your right arm and bring your hand to the middle of your back. Grasp elbow of bent arm and pull gently toward the middle of the back. You want to work toward getting the elbow of the bent arm up and behind your head. Hold for 10 seconds and repeat with other arm. Repeat five times on each arm. Remember to reach down the middle of your back. ☺

Hamstring Stretch Calf/Achilles Stretch Push-Ups

Extend your legs, straight out, keeping your knees together. Do not lock your legs. Bend at your hips, reaching your hands toward ankles, your chest to your knees. As your flexibility increases, reach for feet. Push out through your heels, forcing your toes up to the sky. Hold for 15 seconds. Repeat five times. Remember to not stretch so that it hurts. ☺

Stand facing a wall or fence with one leg in front of the other. Bend your forward leg slightly. Bend at the ankle of your back leg. Remember, you do not want to feel pain, only slight tension of the muscle stretching. ☺

Kneel down and place your hands on the ground in front of body, shoulder width apart. With a straight back, move your feet back behind you until you are on your toes. Your weight is on both your hands and feet. Slowly bend your arms until they are parallel to the ground. You chest will drop 4-5 inches from the ground. Push up to the starting position. Repeat five times. Try and work up to 10 or more. Remember, to fully extend your arms in the start position, with a straight back. You can help keep a straight back by squeezing your stomach muscles. ☺ Sit-Ups

Lie on your back with your knees bent. Your hands can be on your chest, shoulders or on the side with your fingers touching your ears. Your elbows are out to the side. Keep back straight as you slowly lift your shoulders, coming all the way up to a sitting position. Squeeze your stomach muscles as you slowly return to the start position. Repeat 10 times. Try and work up to two to three sets of 10. Rest for 30 seconds between sets. Remember, the wider apart the hands the more the athlete works on the chest muscles. ☺

Butt Kicks

Start jogging in place. Begin to quickly bring your heel up toward your buttock; as fast as you can alternate your legs. While doing butt kicks, the back is straight with a slight forward body lean. The body lean is as natural as the athlete assumes while running. Do butt kicks for 15 seconds. Rest for 30 seconds between sets. Repeat three times. Remember, arms are simply legs higher up, so keep pumping and driving them throughout the drill. ☺ Ball Dancing

Alternating legs, tap the top of the ball lightly with the sole of the right foot, then with the sole of the left foot. Alternate for 15 seconds. Rest for 30 seconds. Repeat.

Special Olympics Football Coaching Guide Created: February 2004

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Football

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