What you can do before the next session (and to work off some “excess” at Christmas!)

 

stretches and warm ups

* work out some basic stretches for each part of your body, all you need to do is gently stretch each part 5 times each (work down your body), below are some examples (but do what you are comfortable with and DON’T OVERDO IT!!!)

* start with your neck (gently roll your head one way in a circular motion, then switch direction and do the same in the opposite direction)

* then shoulders (roll your shoulders forward in circular motion, then switch direction and do the same backwards)

* arms (put your arms out wide - like you are a “capital T, with a head on top- and rotate your arms in small circles, making the circles bigger as you go)

* chest (keep the T shape but make your elbows the end of the T, then just jab your elbows backwards, 5 with right arm, 5 with the left!)

* abs (stomach) (sit on the floor with your legs out in front of you and just do 5 slow, gentle sit ups IF YOU CAN) - don’t do this unless confident and keep your back straight

* groins (“open the gate” 5 times and then “close the gate” 5 times)

* hamstrings (walk along slowly and “shoo the chickens” 5 times)

* ankles (keep one foot on the ground flat and put the other foot on tiptoes then rotate the “tiptoed foot” five times in a clockwise direction then 5 anti-clockwise, then swap feet and do the same!)

* Then just practice walking (you should know how to do this, lol!!) but start slowly and increase pace - but don’t run!!

 

practice ball control (you will need a ball!!)

* Get the ball in your hands and pass it round your body (round your back and then in front of you) without dropping it, five times, then change direction and do it the other way

* Stand behind ball then step up on to top of it and gently touch it with bottom of right foot, then do same with the left - repeat 5 times on each foot

* Do the same as above but increase the pace

* Put the ball between your feet and pass it from your left to your right, and then right to left, repeat 10 times

* Do the same as above but increase the pace

 

practice passing

* If you have a wall (or similar) just stand close to it and kick the ball against the wall with one foot and control it with your other foot, then pass it with the foot you’ve just controlled it with and control it with the opposite foot!

* Do as above but move further from the wall gradually

 

All this will not make you a “Lionel Messi”, but it will make you more confident and enjoy the game more.

 

As I‘VE said many times, the reason that boys are USUALLY better than girls at football, when they start is because they have been making the ball a “virtual extension of their body” since they started walking! However this can easily change with constant repetition of coaching tasks!

 

And if you have a young footballer at home, do it with them!!