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ISFA FITNESS FOR U13s BACK TO BASICS Presented by Dave Jude Sports Therapist at Arsenal FC

ISFA FITNESS FOR U13s BACK TO BASICS Presented by Dave Jude Sports Therapist at Arsenal FC. Agility Balance Co-ordination. Upper & lower body Core control/strength. Dave Jude 2011. Speed= Forwards Backwards Side to side. Decision making

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ISFA FITNESS FOR U13s BACK TO BASICS Presented by Dave Jude Sports Therapist at Arsenal FC

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  1. ISFA FITNESS FOR U13s BACK TO BASICS Presented by Dave Jude Sports Therapist at Arsenal FC

  2. Agility Balance Co-ordination Upper & lower body Core control/strength Dave Jude 2011

  3. Speed= Forwards Backwards Side to side Decision making Reaction time Dave Jude 2011

  4. Core control/strength I would suggest these exercises are done over 3 sets; 5 seconds then 10 seconds then 15 seconds The rest period being double the time of the previous exercise. 5 1 2 4 6 Hold a bicep dip position With 2 balls Hold a press-up position with 1 or 2 balls Raise & hold ball between feet 3 Side plank left & right side Sit ups with ball passing Balance touching markers Dave Jude 2011

  5. Agility/co-ordination These exercises should be done for 30 seconds With a 30 second rest 3 Walking forwards on all 4s Rolling a ball with head 5 1 4 Agility ball 2 Balancing a ball on head Heading & catching Crab walking Balancing a ball on abdomen 6 Alternate leg balancing Multi-directional throwing/catching using either 1 or 2 hands More advanced exercise Heading or volleying Dave Jude 2011

  6. Co-ordination/speed Work in teams of 4 One player at a time 3 1 2 5 8 1 7 4 10 3 6 9 Hopscotch Quick feet 1 foot per square then 2 feet 2 4 Hurdles Forwards Right side Backwards Left side Quick feet in & out 2 feet per square Dave Jude 2011

  7. Team 2 start Speed= decision making & reaction time Team 1 start 1 2 Face forwards Quick feet to the colour called They can receive & pass a ball at each marker Team 1 & 2 go together They have to touch all the markers of the colour called before they reach the other side 3 4 Hand ball (player with ball cannot move) or football Offside rule applies As previous game but with 2 games played across each other Dave Jude 2011

  8. Summary • It is important that children develop agility, balance, co-ordination & speed. • Not just so that they can reach their sporting potential, but it will dramatically affect their adult life. These type of exercises must be done before their teenage years to have maximum benefit. • The exercises on this presentation are basic start points for you. They must be adapted according to age & ability & above all made fun for the children, use your own experience to do this. • Remember, children's bodies need to be pushed & tested, but not too far or they will breakdown. They are not a group but individuals with different abilities. Dave Jude Dave Jude 2011

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