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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