stay home chill program u14-u17 · ii. submit a quick video ( max 10 seconds ) of your favourite or...

STAY AT HOME CHILL PROGRAM U14-U17

WEEK 10 THUNDER BAY CHILL

Stay At Home Program Outlines

• Starting Monday April 13, Chill players will have the opportunity to stay in shape, work on their personal ball skills, and engage in tactics through game video. Players will have the opportunity to submit responses to the Technical Director via digital to allow for some fun competition.

• Every Friday of each week starting April 10, players will be emailed a weekly program that consists of 3 sessions to be executed (Mon/Wed/Fri) followed by a short game to view and answer some questions (Sun).

Stay At Home Chill Program Week 10

• Complete the program alone. Follow the social distancing rules.

• Find and designate a space in your home or backyard as your newly adapted workout area.

• For any drills that require one or more person, use a wall if available, ask a sibling or parent to assist.

Monday , June 15th

THUNDER BAY CHILL

WARM UP

• Juggling, using different body surfaces - 5 MIN

• Jogging, exercises for running technique - 10 MIN

Click on the link below to watch video demo

https://www.youtube.com/watch?v=y3MkyXOCiRs

• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare for the full workout.


COORDINATION WITH THE BALL 1

Click on the link below to watch the video

https://www.youtube.com/watch?v=Toqyw_I42CM

* 10 times each excercise ( 1min rest in between )

https://www.youtube.com/watch?v=Toqyw_I42CM

• "L" / Closing Hook- at least 15 with each foot

• Kaka' - at least 15 with each foot

• Inside touch / Outside touch same foot - at least 15 with each foot

• Outside touch - at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=a5PqPMjctMI

FOOT SKILLS Topic: BACK TO THE NET RECEPTIONS 2


1. Split high knees

2. Double push , one knee up

3. Front jumping jacks ( Arms lateral swing )

4. Shuffle + inside kick

5. Jumping jacks ( Arms front swing )

6. Punches

7. Alternated overhead pushes

8. Cross crunches

9. Lateral crunches


https://www.youtube.com/watch?v=bIlo-cVryVg

PHYSICAL TRAINING Topic: CONDITIONING




COOL DOWN

1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )

2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica)

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet ) .

4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )

5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back ) .


https://www.youtube.com/watch?v=o2wKAsd1FRs


Wednesday , June 17th

THUNDER BAY CHILL

WARM UP


• Ball mastery warm up


https://www.youtube.com/watch?v=0ZVVFgir998

• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm-up to prepare for the full workout.

https://www.youtube.com/watch?v=0ZVVFgir998

COORDINATION

• Two feet front and back - 4x30sec

• Two feet sideways – 4x30sec

• Consecutive side jumps – 4x30sec

• Single side skips L & R – 4x30sec

• Alternate front & back skips – 4x30sec

• Single front skip balance – 4x30sec


https://www.youtube.com/watch?v=q_pU3O3uXf8

https://www.youtube.com/watch?v=q_pU3O3uXf8

• "L" ( Iniesta ) - at least 15 with each foot

• Closing inside ( Pirlo ) - at least 15 with each foot

• Inside cut ( Xavi ) - at least 15 with each foot

• Below leg inside ( CR7 ) - at least 15 with each foot


https://www.youtube.com/watch?v=8VuGrSPTfjo




- Interval Training (IT) characterized by high intensity work rhythms - High Intensity Training (HIT)


https://www.youtube.com/watch?v=xFjMAVKv_Wc

https://www.youtube.com/watch?v=xFjMAVKv_Wc

COOL DOWN


2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )


5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )




Friday , June 19th

THUNDER BAY CHILL

WARM UP


• Jogging, exercises for running technique - 10 MIN



• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare you for the full workout.


COORDINATION WITH THE BALL 2

Click on the link below to watch the video

https://www.youtube.com/watch?v=HwEUtVARSLg

* 10 times each excercise ( 1min rest in between )

https://www.youtube.com/watch?v=HwEUtVARSLg

• "L" ( Iniesta ) - at least 15 with each foot

• Closing inside ( Pirlo ) - at least 15 with each foot

• Inside cut ( Xavi ) - at least 15 with each foot

• Below leg inside ( CR7 ) - at least 15 with each foot







https://www.youtube.com/watch?v=LDt9Ee9cSwk

https://www.youtube.com/watch?v=LDt9Ee9cSwk

COOL DOWN


2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )


5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )




Saturday , June 20th

THUNDER BAY CHILL

END OF WEEK INSTRUCTIONS

I. Watch one of the games proposed and answer the

question by Saturday night at 10:00pm via email to : [email protected]

II. Submit a quick video ( Max 10 seconds ) of your favourite or best activity you learned or performed in Week 1 video to : Thunder Bay Chill Instagram page.

III. Each week our staff will determine the best answers and player video and award a Chill prize. We will highlight the video and answers on our social media pages. This is optional for players.

mailto:[email protected]

GAME DAY :

Watch one of the following games and prepare, with your own words, a brief description of the match.

1. Bayern Munich– Werder Bremen (German League – Bundesliga ) - TUESDAY 2:30PM

2. TBD - (Italian Cup Final– Coppa Italia) – Wednesday 3:00 PM

3. Valencia– Real Madrid (Spanish League– La Liga ) THURSDAY 4:00PM

4. Manchester UTD – Tottenham Hotspur ( English League – Premier league ) FRIDAY 3:15PM

* Games will be broadcast on several TV Channels or Platforms. If you're not able to watch one the 4 live games, pick a old World cup or Champions league game available on youtube and provide your answer.

THANK YOU Please contact for any questions

Giovanni Petraglia – [email protected]

Saverio Lento – [email protected]

stay home chill program u14-u17 · ii. submit a quick video ( max 10 seconds ) of your favourite or...

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