Menlo - Atherton High School Football

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High School Football
Men's soccer for the 21st Century

Warm up before exercise goalkeeper in the preparatory period (in room)
1. Gymnastics:
Complex 1
1) alternately lifting arms forward and up to failure;
2) diversion of hands to the sides (1-2 accounts arms bent at the elbows, at 3-4 - straight);
3) relaxation exercises - lifting and lowering with the hands shaking;
4) rotation of hands in a horizontal plane;
5) bending forward and straightening dostavaniem socks;
6) simulation of jumping rope with relaxed arms and legs;
7) The slopes alternately left and right (two consecutive slope) with legs wide apart;
8) bend down ago dostavaniem five fingers;
9) the same as in exercise, "e";
10) while sitting, bending forward with dostavaniem socks (in front of each rectification of two slope);
11) lying on his stomach, sagging at the waist (legs motionless, hands at sides);
12) lying on the left side, sagging body up (legs motionless, his arms above his head);
13) lying on the right side, sagging body up (legs motionless, his arms above his head);
14) lying on stomach, lift legs, grab his ankles with his hands (pulling legs to failure.)
Complex 2
1) rotation of the head (right and left);
2) the rotation of the hand-to-shoulder joints with subsidence ago (arms bent at the elbows in front of chest);
3) The abduction of hands to the sides as in exercise "b" is a complex one, but with alternately right and left turns into the hands of righting moment;
4) jumping rope;
5) rotation of the pelvis (the hands on the belt);
6) bending forward with dostavaniem socks (two consecutive tilt left and right);
7) taking hands of like socks feet, spaced as widely as possible;
8) jumping rope;
9) push-ups with subsidence body back (hips do not detach from the floor);
10) lying on your back, lift legs and get their sex on their heads;
11) jumping rope;
12) knee on the fence (barrier, benches, gym wall), get another hand sock feet;
13) stop at the fence, hands taking sock the other foot;
14) jumping rope.
Complexes workout should be alternated. The number of repetitions-10-12. Jumping rope jumping and imitation - 1-1.5 min. 2. Cross-country exercise:
1) running with high lifting hips - 10-15 m;
2) festinating run.
3) a combination of exercise, "a" and "b" - 15-20 m;
4) to accelerate the transition to the Hume festinating run;
5) starts - 10-15 m;
6) starts from various positions with the selection of the ball - 10-15 m.
3. Jumping exercises:
1) jumping on one leg with the knee pulling up to his chest;
2) alternately jumping on one leg to the side and down;
3) jump to step up.
4. Acrobatics:
1) forward somersault;
2) forward tumble, jump and selection of the ball;
3) a somersault over the barrier, the jerk with the reception of top ball;
4) start at 5 m drop to the side, quickly get up and jump to step over the ball riding.
5. Lead-in exercises designed to improve the technique receiving the ball:
1) receive bottom-ball;
2) receiving the ball from the bottom step to the side;
3) at the direction of coach drop and throws the ball;
4) development of "creeping" throw the ball;
5) development of the power throw for distance and accuracy with medicine ball weighing 3-4 kg;
6) improving technology receiving the ball at chest, abdomen, and riding goals, strengthening the forces of the upper shoulder and forces the fingers with the medicine ball weighing 3 kg.