Post by Sam Hibbs (Admin) on Mar 18, 2017 19:01:41 GMT
Here is the page about warm ups from the Walking Football United Website:
Walking Football United Warm Up
Make sure you do dynamic stretches before static ones -don't OVER stretch to begin with!
An example I use in football coaching - using the width of the pitch:
1. Do a brisk walk up and down or a jog if you can manage it.
2. Next do some side stepping in both directions x 1 width.
3. High Knees x 1 width (Take a few steps in between each one)
4. Touch your butt (or as close as you can) with your heels. Stop every few steps to do it. x 1 width
5. Open the gates (1/2 width)
6. Close the gates (1/2 width)
7. Reach down and scoop the floor, first one side and then the other - use a scooping forward motion to get as low as you can. x 1 width
8. March on the spot for half a minute.
9. Rotations: neck, shoulders (backwards and forwards), hips in both directions, knees in and out, ankles and feet in both directions.
10. Do some static stretching
Also recommend the Jane Fonda style aerobic style movements such as in this video: Jane Fonda
I'll add some more examples - keep it fun and vary it! If anyone else has a favourite routine - feel free to add!
Walking Football United Warm Up
Make sure you do dynamic stretches before static ones -don't OVER stretch to begin with!
An example I use in football coaching - using the width of the pitch:
1. Do a brisk walk up and down or a jog if you can manage it.
2. Next do some side stepping in both directions x 1 width.
3. High Knees x 1 width (Take a few steps in between each one)
4. Touch your butt (or as close as you can) with your heels. Stop every few steps to do it. x 1 width
5. Open the gates (1/2 width)
6. Close the gates (1/2 width)
7. Reach down and scoop the floor, first one side and then the other - use a scooping forward motion to get as low as you can. x 1 width
8. March on the spot for half a minute.
9. Rotations: neck, shoulders (backwards and forwards), hips in both directions, knees in and out, ankles and feet in both directions.
10. Do some static stretching
Also recommend the Jane Fonda style aerobic style movements such as in this video: Jane Fonda
I'll add some more examples - keep it fun and vary it! If anyone else has a favourite routine - feel free to add!