Football - 30

Teaching Football Skills Warming Up

Warming Up

A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and systematically and gradually involves all muscles and body parts that prepare the athlete for training and competition. In addition to preparing the athlete mentally, warming up also has several physiological benefits. Football is an active and physically demanding game. The importance of a warm-up prior to exercise cannot be overemphasized. A warm-up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and the cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity. A player must always be ready and capable to produce 100 percent of effort from the kickoff. There are three types of warm-up. Passive warm-up involves increasing the temperature by external means, such as massages, heating pads, steam baths or hot showers. Athletes with physical limitations may benefit form passive warm-up. General warm-up increases overall body temperature through movement of major muscle groups that may or may not be associated with the upcoming activity; for example, jogging. Specific warm-up concentrates on the positions of the body to be used in the upcoming activity and mimics that activity; for example, swinging the leg as if shooting.
• • • •

Raises body temperature Increases metabolic rate Increases heart and respiratory rate Prepares the muscles and nervous system for exercise

The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The total warm-up period takes at least 25 minutes and immediately precedes the training or competition. It is also useful to warm up as a team. This strengthens the player’s sense of belonging within the team structure. A warm-up period will include the following basic sequence and components.

Activity Slow aerobic run Stretching Football Drills Heat muscles

Purpose Increase range of movement Coordination preparation for training/competition

Time (minimum) 5 minutes 10 minutes 10 minutes

Running Running is the first exercise of an athlete’s routine. Athletes begin warming the muscles by running slowly for three to five minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The run starts out slowly, and then gradually increases in speed to its completion; however, the athletes never reach even 50 percent of their maximum effort by the end of the run. Remember, the sole objective of this phase of the warm-up is to circulate the blood and warm the muscles in preparation for more strenuous activity.

30

Special Olympics Football Coaching Guide Created: February 2004



Football

Table of Contents for the Digital Edition of Football

Football Attire
Football Attire Dartfish
Butt Kicks
Butt Kicks Dartfish
Push-Ups
Push-Ups Dartfish
Control-Receiving: Feet
Control-Receiving Feet Dartfish
Control-Receiving: Thigh-Chest
Ctrl-Receiving Thigh Dartfish
Dribble Line Drill
Dribble Line Drill Dartfish
Dribble Cones
Dribble Cones Dartfish
Dribble Cones
Dribble Cones Dartfish
Passing Drills
Passing Drills Dartfish
Passing Static
Passing Static Dartfish
Shooting
Shooting Dartfish
Tackling
Tackling Dartfish
Heading
Heading Dartfish
Goalkeeper
Goalkeeper Dartfish
Goalkeeper Dive
Goalkeeper Dive Dartfish
Football - Cover
Football - 1
Football - 2
Football - 3
Football - 4
Football - 5
Football - 6
Football - 7
Football - 8
Football - 9
Football - 10
Football - 11
Football - 12
Football - 13
Football - 14
Football - 15
Football - 16
Football - 17
Football - 18
Football - 19
Football - 20
Football - 21
Football - 22
Football - 23
Football - Football Attire Dartfish
Football - 25
Football - 26
Football - 27
Football - 28
Football - 29
Football - 30
Football - 31
Football - 32
Football - 33
Football - 34
Football - 35
Football - 36
Football - 37
Football - 38
Football - 39
Football - 40
Football - 41
Football - 42
Football - 43
Football - Butt Kicks Dartfish
Football - 45
Football - 46
Football - 47
Football - Push-Ups Dartfish
Football - 49
Football - 50
Football - Control-Receiving Feet Dartfish
Football - Ctrl-Receiving Thigh Dartfish
Football - 53
Football - 54
Football - 55
Football - 56
Football - 57
Football - 58
Football - Dribble Line Drill Dartfish
Football - Dribble Cones Dartfish
Football - 61
Football - 62
Football - Passing Drills Dartfish
Football - 64
Football - 65
Football - 66
Football - 67
Football - Passing Static Dartfish
Football - 69
Football - 70
Football - 71
Football - 72
Football - 73
Football - 74
Football - 75
Football - Shooting Dartfish
Football - 77
Football - 78
Football - 79
Football - 80
Football - 81
Football - 82
Football - 83
Football - Tackling Dartfish
Football - 85
Football - 86
Football - 87
Football - 88
Football - 89
Football - 90
Football - Heading Dartfish
Football - 92
Football - 93
Football - 94
Football - 95
Football - 96
Football - 97
Football - 98
Football - 99
Football - 100
Football - Goalkeeper Dartfish
Football - Goalkeeper Dive Dartfish
Football - 103
Football - 104
Football - 105
Football - 106
Football - 107
Football - 108
Football - 109
Football - 110
Football - 111
Football - 112
Football - 113
Football - 114
Football - 115
Football - 116
Football - 117
Football - 118
Football - 119
Football - 120
Football - 121
Football - 122
Football - 123
Football - 124
Football - 125
Football - 126
Football - 127
Football - 128
Football - 129
Football - 130
Football - 131
Football - 132
Football - 133
Football - QS-Cover
Football - QS-1
Football - QS-2
Football - QS-3
Football - QS-4
Football - QS-5
Football - QS-6
Football - QS-7
Football - QS-8
Football - QS-9
Football - QS-10
Football - QS-11
Football - QS-12
Football - QS-13
Football - QS-14
Football - QS-15
Football - QS-16
Football - QS-17
Football - QS-18
Football - QS-19
Football - QS-20
Football - QS-21
Football - QS-22
Football - QS-23
Football - QS-24
Football - QS-25
Football - QS-26
Football - QS-27
Football - QS-28
Football - QS-29
Football - QS-30
Football - QS-31
Football - QS-32
Football - QS-33
Football - QS-34
Football - QS-35
Football - QS-36
Football - QS-37
Football - QS-38
Football - QS-39
Football - QS-40
Football - QS-41
Football - QS-42
Football - QS-43
Football - QS-44
Football - QS-45
Football - QS-46
Football - QS-47
Football - QS-48
Football - QS-49
Football - QS-50
Football - QS-51
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