Another fitness program that
you can add to your youth football coaching drills is listed below. This
program need only be done once a week as part of your second weekly training
session if you train two days per week. Just do one set of eight repetitions
for each exercise from points 2 - 6.
1) Five 30 meter sprints.
2) Squat to lunge combo: Start in a standing position.
Go down to a squat until the thighs are parallel to the floor. Come back up
into the standing position, then move directly into a lunge, then go back up
into a standing position. Do eight repetitions per leg (alternate).
3) Pike push up: Start with you hands on the floor. Keep
you bum in the air with your legs slightly bent and your feet shoulder width
apart. Slowly go down bending your elbows until the top of your head or
forehead touches the ground. Push back up until your elbows are fully extended.
4) Squat Jumps: In a standing position, squat down as
low as you can go. Keep your back and chest straight. After reaching the bottom
position of the squat, jump up as high as you can and land down into the squat
position again.
5) Mountain climber: Start in a plank position. Bring
one knee up towards your chest while keeping your torso rigid. Bring the leg
back and switch legs. Alternate legs at a fast pace. Keep your body rigid. The
only body part that should be moving is your legs.
6) Burpees: Bend your knees and place your hands flat on
the ground in front of you. Push your legs back so that your body is now in a
plank position. Bring your legs forward with your knees once again bent in the
starting position.
I am currently putting an
e-book together which will include several fitness programs with proper pics on
how to do these exercisers.
Before I go, if you find the
programs to be too long then scale it down yourself in order for either program
to fit into your practice session. Remember these are guidelines which if used
correctly will make a huge difference to the fitness levels of your players.
Cheers for now.
Mike
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