STAY HOME CHILL PROGRAM U14-U17 - SportsEngine · the questions by Saturday night at 10:00pm via...
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STAY AT HOME CHILL PROGRAM U14-U17 GOALKEEPERS WEEK 2 THUNDER BAY CHILL
Transcript of STAY HOME CHILL PROGRAM U14-U17 - SportsEngine · the questions by Saturday night at 10:00pm via...
STAY AT HOME CHILL PROGRAM U14-U17
GOALKEEPERS WEEK 2
THUNDER BAY CHILL
Stay At Home Program Outlines
• Starting Monday April 13, Chill players will have the opportunity to stay in shape, work on their personal ball skills, and engage in tactics through game video. Players will have the opportunity to submit responses to the Technical Director via digital to allow for some fun competition.
• Every Sunday of each week starting April 10, players will be emailed a weekly program that consists of 3 sessions to be executed (Mon/Wed/Fri) followed by a short game to view and answer some questions (Sun).
Stay At Home Chill Program Week 2
• Complete the program alone. Follow the social distancing rules.
• Find and designate a space in your home or backyard as your newly adapted workout area.
• For any drills that require one or more person, use a wall if available, ask a sibling or parent to assist.
Monday , APRIL 20th
THUNDER BAY CHILL
WARMP UP
• Juggling, using different body surfaces - 5 MIN
• Goalkeeper's specific warm up
Click the link below to watch video demo
https://www.youtube.com/watch?v=_5zWvUiT49M
• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm-up to prepare you for the full workout.
GOALKEEPING Topic : CORE TRAINING
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=9Utypi9q_4c
PHYSICAL TRAINING Topic: CONDITIONING
1. Crunch
2. Heels touch
3. Chest fly
4. Reverse fly
5. Lateral raises
6. Biceps ( Full ) curl
7. Triceps back extension
8. Front lunges
9. Lateral lunges
Click on the link below to watch video demo
https://www.youtube.com/watch?v=abCwQHg317I
COOL DOWN
1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )
2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica)
3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet ) .
4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )
5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back ) .
Click on the link below to watch video demo
https://www.youtube.com/watch?v=o2wKAsd1FRs
Wednesday , April 22nd
THUNDER BAY CHILL
WARM UP
• Juggling, using different body surfaces - 5 MIN
• Goalkeeper's specific warm up
Click on the link below to watch video demo
https://www.youtube.com/watch?v=_5zWvUiT49M
• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare for the full workout.
FOOT SKILLS Topic : BALL MASTERY
• Inside foot " U " – 3x40
• Outiside foot " U " – 3x40
• Behind the leg " U " – 3x40
• Inside foot " V " – 3x40
• Outside foot " V " – 3x40
Click on the link below to watch the video
https://www.youtube.com/watch?v=GJoK1qhcMiE
COORDINATION AND BALANCE
• front & back walk – 4x30sec
• Square Jumps – 4x30sec
• Single side skip through the middle– 4x30sec
• Front & back skips through the middle -4x30sec
Click on the link below to watch the video
https://www.youtube.com/watch?v=bX80cEErtlg
GOALKEEPING Topic : CORE TRAINING
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=9Utypi9q_4c
GOALKEEPING TECHNIQUE Topic : DIVING
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=oBWhYJh16pQ
COOL DOWN
1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )
2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )
3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )
4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )
5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=o2wKAsd1FRs
Friday , April 24th
THUNDER BAY CHILL
WARM UP
• Juggling, using different body surfaces - 5 MIN
• Goalkeeper's specific warm up
Click on the link below to watch video demo
https://www.youtube.com/watch?v=_5zWvUiT49M
• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare for the full workout.
GOALKEEPING TECHNIQUE Topic : DIVING
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=oBWhYJh16pQ
1. Split high knees
2. Double push , one knee up
3. Front jumping jacks ( Arms lateral swing )
4. Shuffle + inside kick
5. Jumping jacks ( Arms front swing )
6. Punches
7. Alternated overhead pushes
8. Cross crunches
9. Lateral crunches
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=bIlo-cVryVg
PHYSICAL TRAINING Topic: CONDITIONING
COOL DOWN
1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )
2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )
3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )
4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )
5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )
Click on the link below to watch the video demo
https://www.youtube.com/watch?v=o2wKAsd1FRs
Saturday , April 25th
THUNDER BAY CHILL
Note: You will be receiving Week 2 workout tomorrow
END OF WEEK INSTRUCTIONS
I. Click on the link below to watch the game and answer
the questions by Saturday night at 10:00pm via email to : [email protected]
II. Submit a quick video ( Max 10 seconds ) of your favourite or best activity you learned or performed in Week 1 video to : Thunder Bay Chill Instagram page.
III. Each week our staff will determine the best answers and player video and award a Chill prize. We will highlight the video and answers on our social media pages. This is optional for players.
Link to watch the second half of the game
https://www.youtube.com/watch?v=OswbiFhpRJ0
GAME DAY : PDL CHAMPIONSHIP 2008 Thunder Bay Chill vs Laredo Heat
Watch only second half and answer the following questions. Answers are open ended. Be creative and honest in your responses.
1. How do you think the game changed after the first sub the Chill decided to make sending in Gustavo Olivera for Marcos Silva ?
2. Describe how the game changed after Chill #4 Scott Milroth receives the red card? Consider how the Chill adjusted to play one man down for the rest of the game.
3. You are the Coach – what message would you give your Chill players to prepare them for the Extra Time ?
Submit your Answers to Giovanni and don’t forget to upload a video on instagram.
THANK YOU Please contact for any questions
Giovanni Petraglia – [email protected]
Saverio Lento – [email protected]
