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 Outside of R Foot
- Cut L with Outside 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
Planks
Forward Planks
Side Planks: Right

Goal:
Stabilize trunk using abdominal muscles
align shoulders hips and ankles

Progression:

  • Start face down with weight on forearms
  • Lift body off ground into plank position (avoid sagging in the middle)
  • Push forward into ground with forearms
  • Allow shoulder blade to move around ribs

Modifications:

  • Side Planks, one forearm
    • Lift hips off ground
    • Align shoulder, hip, and ankles
    • side: maintain shoulder blade position
    • avoid hunching shoulders (toward head

Compare and Contrast:

Align ankle, knee, hip, shoulder, ear.
Watch sagging of waist area.

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

Keep elbow under shoulder.
Click on the above image to view demostrative video of the exercise.
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