Special Olympics Football Coaches Quick Start Guide Lunges: Single Leg Reps: 10-12 squats Teaching Steps 1. Stand with feet shoulder-width apart and pointing forward 2. Step out and squat with right leg until knee is 90 degrees 3. Push up powerfully on ball of foot 4. Return to start position 5. Alternate legs Points of Emphasis • • Keep head up and back straight Can also add weight for increased resistance; i.e., medicine ball When to Use Sit-Ups Throughout season; conditioning or fitness circuits Sit-Ups – Hands Behind Neck (up position) Sit-Ups – Crossed on Shoulders Here the athlete squeezed those abdominals coming up. Next time, we want to work on keeping the elbows straight out to the sides and parallel to the ground. To reduce strain on the neck, athletes can place their hands on their opposite shoulders. As long as they are squeezing those abdominals, they are achieving the same intended result – stronger stomach muscles. Sit-Ups: Regular 1. Lie on floor with knees bent 2. Hands can be on chest, shoulders or on side with fingers touching ears 3. Elbows are out to the side 4. Keep back straight; slowly lift shoulders, reaching sitting position 5. Slowly return to start position 34 Football Quick Start Guide – September 2004