FUNdamentals
- Project Goals
- Project Components
- Project Overview
- Practice Planning "Tool-box" Contents
Warm-up: Joint-by-Joint
- Arm Circles
- Planks variation: side, front
- 90-90 Lunge
- Toe-touch
- Down-dog ankles
- Frog
Warm-up: Body Coordination
- Jumping, Forward, and Skier Jacks
- Run on one Leg
- Compass Hopping
- Jog Forward, look over shoulder
- Swivel Hips, Sprint, Stop, Zig-Zag Back
- Hop Forward
Dribbling
- Shoe Laces (top of foot)
- Inside of Foot (big toe side)
- Outside of Foot (little toe side)
- Inside and Outside of Feet (mix and match)
- Cut R with Inside of R Foot
- Cut L with Inside of L Foot
- Cut R with Inside of L Foot
- Cut L with Inside of R Foot
- Sole Pull 180 Degree Turn
- Sole Pull 135 Degree Turn (V)
- Sole Pull Move Laterally
- Cruyff
- Inside-Out
- Step-Over Turn
- U-Turn
- Scissors
Juggling: Foot
- Bounce-Foot-Bounce-Foot-Catch
- Bounce-Foot-Foot-Bounce-Foot-Foot-Catch
- Bounce-Foot-Foot-Bounce-Foot-Foot-Catch, Alternate Feet
- Bounce-Foot-Foot-Foot-Catch
- Drop-Foot-Bounce-Foot-Catch
- Drop-Foot-Catch
- Drop-Foot-Other Foot-Catch
- Max. number with Bounces
- Max. number
Passing
- Inside L Foot
- Inside R Foot
- Outside L Foot
- Outside R Foot
- Volley L Foot
- Volley R Foot
- Head Upward
- Head Downward
- Head Standing
- Head Sitting
- Head Kneeling
- Dummy
Receiving
- 1 Touch R
- Air Inside R Turn
- Air Outside L Turn
- Air Outside R Turn
- Check Inside R
- Check Look Chest
- Check Look Inside R Turn
- Check Look Thigh
- Chest
- L Thigh
- R Thigh
- Receive Inside R
- Receive Inside R Turn
- Receive Outside L
- Receive Outside L Turn
- Receive Outside R
- Receive Outside R Turn
- Receive R Pass
- Receive Top R
- Top L Thigh
- Top R Thigh
- Toss Wedge Outside L
- Toss Wedge Outside R
- Toss Wedge Inside L
- Toss Wedge Inside R
Advanced Progression
- Receive Inside L
- Receive Inside L Turn
- Toss Wedge L
- Air Inside L Turn
Games to Reinforce Skills
- Overview
10 Week Exemplar Practice Plans
- U-6
- U-8
- U-10
Coach’s Choice Practice Plan Template
- U-6
- U-8
- U-10
"abs on" Arm Circles

Goal:
Stabilize trunk using abdominals
to quicken limb motions

Progression:

  • Start standing tall
  • Activate side stomach muscles “abs on” (pull belly button in and up, keep breathing)
  • Circle arms backwards
  • First big and slow circles
  • Progress to smaller faster circles
  • Repeat, circle arms forwards
  • Keep breathing throughout motion

Modifications:

  • Swing leg instead of arms, mimic
    • inside of foot pass
    • thigh trap
    • shoe lace pass

Compare and Contrast:

Check side abdominal muscles on sides above hip bone.
Are they on?
If abs on, muscle feels hard
If abs are off, area feels mushy

Feel the difference in arm and leg speed when abdominals are off versus on.

Check body alignment “standing tall?”

Feel spine and pelvis move as a whole rather than a series of parts.
Click on the above image to view demostrative video of the exercise.
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