CLAY PANTHERS FOOTBALL

OFF-SEASON CONDITIONING

5-9 YEAR OLDS

(1-2 X Week)

WARM-UP

General Points:

· 10 –15 minutes prior to each training session.

· Use variety to avoid over-use injuries.

· This is an important part of your training program.

Abdominal Training: 3 – 5 minutes

· 6 to 10 exercises, 30 seconds each exercise.

· Start with lower abs, progress to obliques; finish with mid/upper abs.

Jumping Rope: 3 – 5 minutes

· 6 to 10 different movements, 30 seconds each movement.

Functional Hip Mobility: 3 – 5 minutes

· Perform 8 to 12 exercises, 10 repetitions each.

STANDING

· Knee up, Toe up

· Leg straight, Raise to front

· Leg straight, Raise to side

· Knee up to chest, Press straight back

· Knee tucked, Kick to side

· Knee up, Open hips

· Bottom of squat, walk-out and back in

ALL FOURS

· Leg straight, foot flexed, Raise up

· Knee to chest, Press back and up

· Leg straight to side, Raise up

· Fire hydrant

· Knee tucked, Out to side and up

· Leg straight and parallel to ground, To side and back

· Knee tucked, touch knee to shoulder, and Straight back

DRILLS

• High Knees: (20 yds out, 20 yds back). Half-speed. Get the knees to waist height. Repeat 2-3 times.
• Butt Kicks: (20 yds out, 20 yds back). Half-speed. Simply jogging motion in which the foot coming off the ground is brought all the way up to the buttocks. Repeat 2-3 times.
• Power Steps: Spread your legs slightly wider than shoulder width (toes forward). Lift your right foot and move it laterally out to the right. Then, keeping toes forward, pull your left leg over towards the right. Repeat for 20 yards, then go towards the left. Half-speed. Repeat 2-3 times.
• Wheel barrel Walks: Hold the athletes feet while they walk on their hands. Try to go around 10 yards. Rest 15 seconds. Repeat 3-5 times. Form is more important than speed. Keep that mid-section tight, no sagging!

RUNS

• 25 yards: Perform 2-3 at ¾ speed. 15 seconds rest between. Focus on arm swing (hands to shoulder level, then to the hips)
• 10 yards: Perform 5 near full speed. 10-15 seconds rest between. Good form!
• 3-5 yard take-offs: Perform 6-10 at full speed. Make sure the first step is forward. 5 second rest between.
• 10 yards backwards: Perform 3-5 at ¾ speed. 15 seconds rest between. Focus on arm swing.
• Additional: You can set up cones and work on directional changes. Cones are usually set up 5-7 yards apart.

STRETCH

· Spend 5 minutes stretching lower and upper body. Use this time to encourage them on their performance, and explain why exercising is important. Talk about using a stop watch on some of the runs next time and see if they can improve their times. Make their workout into a game. If you believe it’s fun and important, so will your child.