ISFAFITNESS FOR U13sBACK TO BASICS
Presented by Dave Jude Sports Therapist at Arsenal FC
Dave Jude 2011
Agility
Balance
Co-ordination
Upper & lower body
Core control/strength
Dave Jude 2011
Speed=
Forwards
Backwards
Side to sideDecision making
Reaction time
Dave Jude 2011
Core control/strength
I would suggest these exercises are done over 3 sets; 5 seconds then 10 seconds then 15 secondsThe rest period being double the time of the previous exercise.
Hold a press-up position with 1 or 2 balls
Hold a bicep dip positionWith 2 balls
Sit ups with ball passing
Side plank left & right side
Raise & hold ball between feet
Balance touching markers
1 2
5
6
4
3
Dave Jude 2011
Agility/co-ordinationThese exercises should be done for 30 seconds With a 30 second rest
Walking forwards on all 4sRolling a ball with head
Crab walkingBalancing a ball on abdomen
Balancing a ball on head
Heading & catching
Alternate leg balancingMulti-directional throwing/catching using either 1 or 2 hands
More advanced exerciseHeading or volleying
Agility ball
1
2
3
4
5
6
2
Dave Jude 2011
Co-ordination/speed
63
7
5 8
109
1 4
Quick feet1 foot per square then 2 feet
Quick feet in & out2 feet per square
Hopscotch
HurdlesForwardsRight sideBackwardsLeft side
1
2
3
4
Work in teams of 4One player at a time
Dave Jude 2011
Speed= decision making & reaction time
Face forwardsQuick feet to the colour calledThey can receive & pass a ball at each marker
Team 1 start
Team 2 start
Team 1 & 2 go togetherThey have to touch all the markers of the colour called before they reach the other side
Hand ball (player with ball cannot move) or footballOffside rule applies As previous game but with
2 games played across each other
12
34
Dave Jude 2011
Summary
•It is important that children develop agility, balance, co-ordination & speed.
•Not just so that they can reach their sporting potential, but it will dramatically affect their adult life. These type of exercises must be done before their teenage years to have maximum benefit.
•The exercises on this presentation are basic start points for you. They must be adapted according to age & ability & above all made fun for the children, use your own experience to do this.
•Remember, children's bodies need to be pushed & tested, but not too far or they will breakdown. They are not a group but individuals with different abilities.
Dave Jude
Top Related