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Kids First Soccer


GETTING READY
by
Daniel Frankl, Ph.D.

Cardiovascular fitness, flexibility, muscular strength and endurance work best when incorporated into specific ball control drills and lead-up games for soccer. A low intensity review of previously introduced skills may serve as a general warm-up session. A gradual build-up of practice intensity may serve as a specific warm-up activity (whenever possible try to avoid formal warm-ups, formal fitness drills etc...) before a practice game. Make sure to always leave time for practice games. Children should be exposed to a variety of shapes and sizes of balls and other manipulative objects.

Since young children's attention span is relatively short, plan a variety of lead-up games and activities. Make sure to plan water breaks and allocate time for socializing among team members (some of your 5-7 year old team members may be more into climbing the trees and chasing each other than showing interest in your wonderful practice plan) following practice or a game. Remember, each child on a soccer team may be required to be as committed as, and as serious as, an average teammate, not average parent or coach!

WARM-UP AND COOL-DOWN FOR SOCCER

Warm-Up

I. The term "Warm-Up" may mean different things to different people. For some it means brief stretching, and for others it is vigorous exercise leading to perspiration and breathlessness. There exists no one warm-up routine that serves as the proper preparation for all activities. One needs, therefore, to select and adjust warm-up activities to suit the type of exercise he/she plans to engage in.

II. The purpose of a warm-up period before a soccer practice or game is to prepare your body, both physically and mentally for the activity.
  • I suggest to skip the non-specific or general warm-up with children ages 5-9. Use game skills (juggling, dribbling, passing/trapping...) and strength and stretching exercises (preferably with ball) at a lower level than your actual working zone at the very beginning of your practice session. The warm-up may last for 7-12 minutes (shorter on hot days and longer on cold days). Avoid sprints and all out kicking and punting. A good combined warm-up that incorporates a review of fundamental skills may take as long as 30 minutes.
III. One of the most obvious advantages of a warm-up procedure, prior to a heavy duty practice session or game, is the decrease of injury risk--especially during all-out performances. In addition, proper warm-up and stretching will increase the range of movement in joint action, will enhance muscle strength and/or endurance, will improve skill and coordination, and will help you adjust to variable conditions, such as uneven or moist surface, windy conditions, angle of sun light etc...

Cool-Down

The purpose of the cool-down is (1) to help slowly return your heart rate to normal, (2) to help work some of the waste products of physical activity, and (3) to assist venus blood return. Heart rate under normal conditions is expected to drop below 120 bpm after 5 minutes of cool down. A heart beat of over than 120 bpm 5 minutes after stopping exercise indicates that the athlete exercised too strenuously. In case the athlete's heart rate stays above 100 bpm after resting several hours--consult personal physician.

Questions and/or comments? Thank you! e-mail gif

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Last Modified: February 19, 2011