Talking Points



U14

Boys & Girls

|Exercise |Cues |

|Jog – Straight Ahead |Toes straight (hips, knees & toes facing |

| |forward) |

|Jog – Hip Out |Lift knee high; Keep hip/body facing |

| |forward |

|Jog – Hip In |Lift knee high; Keep hip/body facing |

| |forward |

|Jog – Circling Partner, or |Bend hips & knees. While shuttling, face|

|Shuttling |the end line, not the side of the field |

| |you are shuttling toward. |

|Jog – Jumping with Shoulder |Land on both feet with hips & knees bent |

|Contact | |

|Run – Quick Forwards & Backwards |Take quick, small steps |

|Strengthen – The Bench* |Body straight! Don’t bend hips or cave |

| |back |

|Strengthen – Sideways Bench* |Body straight from shoulder to foot |

|Strengthen – Hamstrings* |Body straight from shoulder to knee |

|Strengthen – Squats or Lunges* |Sit back if squatting. Hips, knees & |

| |toes facing same direction. |

|Strengthen – Vertical or Lateral |Hips, knees & toes facing forward |

|Jumps* | |

|Run – Bounding |Knees & toes straight forward |

|Jog – Plant & Cut |When planting, keep knees bent but |

| |straight alignment from hip to ankle |

|Stretch** – Quadriceps |Keep knees close together; back flat |

|Stretch** – Fig. 4 Hamstring |Back straight, foot pointed |

|Stretch** – Inner Thigh |Back straight |

*“11+” Exercises at level 2-3

**Stretches: do at end of practice or after game for cool-down.

U14

Boys & Girls

Abbreviated Warm-up Program*

|Exercise |Cues |

|Jog – Straight Ahead |Toes straight (hips, knees & toes facing |

| |forward) |

|Jog – Hip Out |Lift knee high; Keep hip/body facing |

| |forward |

|Jog – Hip In |Lift knee high; Keep hip/body facing |

| |forward |

|Jog – Circling Partner, or |Bend hips & knees. While shuttling, face|

|Shuttling |the end line, not the side of the field |

| |you are shuttling toward. |

|Run – Quick Forwards & Backwards |Take quick, small steps |

|Run – Bounding |Knees & toes straight forward |

|Jog – Plant & Cut |When planting, keep knees bent but |

| |straight alignment from hip to ankle |

*Use Abbreviated Program only occasionally, when time is short. Not recommended as a routine warm-up program.

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