stay home chill program u14-u17 - sportsengine...i. watch the live bundesliga game bayern munich vs...

STAY AT HOME CHILL PROGRAM U14-U17

WEEK 7 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 7

• 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 , May 25th

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.


FOOT SKILLS Topic : BALL MASTERY – FAKE AND FIENTS

Click on the link below to watch the video

https://www.youtube.com/watch?v=8mtCU_4zCtU

https://www.youtube.com/watch?v=8mtCU_4zCtU

• Cruijff - at least 15 with each foot

• Rivelino- at least 15 with each foot

• Rivelino/ Scissor- at least 15 with each foot

• Rivelino/ Lunge- at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=Y4qbA1YX5-I

FOOT SKILLS Topic: BACK TO THE NET FAKES 1




PHYSICAL TRAINING Topic: CONDITIONING

1. CRUNCH

2. PULSE CRUNCH

3. CROSS CRUNCH

4. SIDE CRUNCH

5. REVERSE CRUNCH

6. SINGLE LEG DROP

7. LEGS RAISE

8. LEG CIRCLES

9. LEG RAISE AND TWIST

10. FULL CRUNCH

11. ROLL UP


https://www.youtube.com/watch?v=eLaf_iEwtH0

https://www.youtube.com/watch?v=eLaf_iEwtH0

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 , May 27th

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

FOOT SKILLS Topic : PASSING AND RECEIVING

Click on the link below to watch the video

https://www.youtube.com/watch?v=vruB0UIh_Nc

https://www.youtube.com/watch?v=vruB0UIh_Nc

• Cruijff - at least 15 with each foot

• Rivelino- at least 15 with each foot

• Rivelino/ Scissor- at least 15 with each foot

• Rivelino/ Lunge- at least 15 with each foot



FOOT SKILLS Topic: BACK TO THE NET FAKES 1




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 , May 29th

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.


• Double touch inside/outside ( Modric )- at least 15 with each foot

• Touch inside / scissor ( Douglas Costa ) - at least 15 with each foot

• Touch inside / lunge ( Messi ) - at least 15 with each foot

• Rolling scissor / outside ( Ronaldo R9 ) - at least 15 with each foot


https://www.youtube.com/watch?v=DLJledy9XK0

FOOT SKILLS Topic: FRONTAL FAKES 1

https://www.youtube.com/watch?v=DLJledy9XK0

• Rolling and step over - at least 15 with each foot

• Rolling and step over / scissor - at least 15 with each foot

• Step over with touch / outside- at least 15 with each foot

• Step over with touch / scissor - at least 15 with each foot

• Step over with touch / elastic ( Ronaldinho ) - at least 15 with each foot

• Neymar - at least 15 with each foot


https://www.youtube.com/watch?v=Sm9_qky4WL8

FOOT SKILLS Topic: FRONTAL FAKES 2

https://www.youtube.com/watch?v=Sm9_qky4WL8

PHYSICAL TRAINING Topic: CONDITIONING

1. CRUNCH ( SHOULDERS AND LEGS )

2. " V " CRUNCH

3. HEEL TAP

4. CROSS CRUNCH ( DYNAMIC )

5. BOAT TWIST

6. ROTATING REV CRUNCH

7. SCISSORS

8. MOVING SCISSORS

9. KICKING

10. WIPERS

11. STARFISH CRUNCH

12. DRAGON FLAG


https://www.youtube.com/watch?v=zTwfxNH8QSo

https://www.youtube.com/watch?v=zTwfxNH8QSo

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 , May 30th

THUNDER BAY CHILL

Note: You will be receiving Week 8 workout tomorrow

END OF WEEK INSTRUCTIONS

I. Watch the live Bundesliga game Bayern Munich vs

Dusseldorf and answer the questions 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.

Where to watch the game:

Saturday May 30°, 12:30PM on Sportnet, Sportnet World or Sportnet Now

mailto:[email protected]

GAME DAY : 2020 Bundesliga – Live game BAYERN MUNICH – DUSSELDORF

Watch the game and answer the following questions. Answers are open ended. Be creative and honest in your responses.

1. What shape defensively does the Dusseldorf use? Look for the line of confrontation and where they begin to pressure the opponent?

2. In your opinion, who was the best player between both teams in the whole game ? Make sure to explain why.

3. You are the Bayern Munich Coach – what message would you give your players to prepare them for the 2° half?

Submit your Answers to Giovanni and don’t forget to upload a video on instagram.

THANK YOU Please contact for any questions

Giovanni Petraglia – [email protected]

Saverio Lento – [email protected]

stay home chill program u14-u17 - sportsengine...i. watch the live bundesliga game bayern munich vs...

Documents