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San Marcos Youth Soccer
P.O. Box 627 
San Marcos, CA 92079
Tel: 760-621-0650
Fax: 760-621-3243

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Getting warmed up

U-5/6 Warming up.

Get the players together where everyone can sit together. The coach and the kids will sit down and ideally, the coach will do these fun stretches with the players.

Spaghetti Legs (20 to 30 seconds)

                While sitting on the ground, have the childrens legs straight out and have them lift their feet with the legs and “bounce” their heels on the ground.  The legs will look like spaghetti noodles.

Clapping Feet (20 to 30 seconds)

                While sitting, straighten legs and clap the feed together

Big Tall Building (20 to 30 seconds)

                While sitting, balance one foot atop the other to build a tall building,  switch 3 or 4 times

Wave   (20 to 30 seconds)

After children are familiar with building Big Tall Buildings have them lift the top of their building (top foot) and wave with it for a couple time then bring it back to the top of the lower foot.  Then switch feet.  Repeat  

Practice falling down (3 to 4 times)

                While sitting and coming off the Wave, the children will fall down by rolling on to their backs and lifting their legs in to the air and then get back up by rolling back to the sitting position.

  • After stretching, have a fun game quick game with a ball that can include:
    Follow the leader, dribble
    I can do this, can you?
  • Walking lunges
  • Straight leg swing
  • High knee lifts
  • Sideways jogging from left to right
  • Hip rotations (in and out) have the player take one or two steps and left the right knee until the quad is parallel with the ground and swing the knee out to the side (rotating the hip)  switch to other leg.

Up to U10 Warming up

Get the players together and conduct some simple dynamic  stretches.  Dynamic stretching is propelling the muscles towards their maximum range of motion.  It is important that the movements should not be forced with jerky or bouncing actions beyond what is comfortable.    Stretches should resemble what movements would be done in soccer.  Keep the stretches simple and fun.

Move on to a light dribble where the player has to paint a section of the field with ball being the paint brush, have them move the ball with both feet.

Progress to passing the ball in pairs or threes also painting the field, this is a good time to have the players call out the name to the receiver.    

If time permits, work on a combo plays that have a finishing element (shot on goal) to it

U12s and Up – Warming up

The material starts the same with the u10 intro, but now the players need to have a more dedicated focus on the stretching.  Form is very important.  Keep legs straight by not allow the players to bow at the knee.  Avoid back rolling stretches.   

Recommend activities:

Form two lines consisting of 6 pairs cones or other markers about 6 yards apart. You need not have physical markers.  You can call out the routines, but markers help

 field

Running (2x)
Jog straight to the last cone or line. Run slightly more quickly on the way back

RUNNING HIP OUT (2x)

Jog to first cone or marker. Stop and lift your knee forwards. Rotate your knee to the side and put your foot down. Jog to the cone and do the exercise on the other leg. When you have finished the course, jog back.

RUNNING HIP IN (2x)
Jog to the first cone. Stop and lift your knee to the side. Rotate your knee forwards and put your foot down. Jog to the next cone and do the exercise on the other leg. When you have finished the course, jog back

RUNNING QUICK FORWARDS AND BACKWARDS SPRINTS (2x)

Run quickly to the second cone then run backwards quickly to the first cone, keeping your hips and knees slightly bent. Repeat, running two cones forwards and one cone backwards. When you have finished the course, jog back.

Move on to a light dribble where the player has to paint a section of the field with ball being the paint brush, have them move the ball with both feet.

Progress to passing the ball in pairs or threes also painting the field, this is a good time to have the players call out the name to the receiver.    

If time permits, work on a combo plays that have a finishing element (shot on goal) to it

               
               

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