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
Down-Dog ankle stretch

Coaching "Cues"
Down-dog (ankles)

  • Push forward and down through hands
  • Align wrists, shoulders and pelvis
  • Keep feet pointing toward wrists
  • Push heels to ground
  • Repeat on one leg with knee bent
  • Repeat R, L

Goal:
Stretch muscles in back of calves align trunk (hips, shoulders, wrists).

Progression:

  • Create upside down V:
    • align ankle to hips and hips to ankles
  • Push into ground with hands so that shoulders are stretched (full shoulder flexion) and heels are down (ankle dorsiflexon)
  • Keep knees over toes
  • Push heels to ground (stretch muscle in back of calf)
  • Keep knees slightly bent (gastrocnemius stretch)
  • Repeat with knees bent (soleus stretch)

Modification:
Stretch one ankle at a time (lift other leg up to increase stretch). Hold for 30 seconds.

Compare and Contrast:
What happens when bend knee?
Feel muscle stretching more toward foot (soleus).

What happens when knee is straight?
Feel muscle stretching more toward knee (gastrocnemius).
Click on the above image to view demostrative video of the exercise.
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