Exercises
Cool walk Strike down on the heel and roll up to the toes with arms at sides, moving opposite to lead leg.
Cool walk with opposite leg knee drive While balancing on the toes of one foot, raise the opposite knee and bring it high, then strike down on the heel and roll up to the toes. This warms up the hip flexors.
Leg pendulum Hold core tight. Balancing on one leg, starting with small movements, move the other leg forward and backward, keeping it straight. Start by making long and slow movements, then get faster using smaller movements.
Walking lunges Take long strides, landing on the heel of the lead leg with knees bent. Make sure the front knee doesn't go over the toe. Head, shoulders, hips and back should be straight. The bent back knee should be in line with the bend. (Also try backward lunges, reversing the movement by pushing off from the front foot to move.)
Butt kicks Run, bringing heels to the buttocks -- you should feel a stretch in the front of the thigh.
Sideways crossovers Stand sideways to the direction you are going to be moving. Keeping your sightlines up and hips facing forward as you cross your right foot over your left moving sideways down the field. Once you reach the opposite end of the field, switch your lead foot (cross your left foot over your right) and move sideways back down the field to your starting point.
High knees Run with knees coming up to waist height. You can place your hands in front of you with palms down and elbows at 90 degrees and hold them steady, trying to drive the knees into the palms.
Note: Static stretching is still important at the end of the game, when the muscles are warm and tired and ready for lengthening and relaxing -- it keeps the joints from getting stressed.
As parents we can assist the coaches by arriving at least 10 minutes prior to game time so that there is time for a dynamic warm-up. The above warm-up is great before any activity or team sport. It's fun for children and adults, so parents, get in there and help your children prevent injuries and enhance their performance! Enjoy.
For more assistance contact www.123.blastoff.com. For info on coaching certification in sport training visit www.sportconditioning,ca (mention BLAST).
