Module 1 - Warm Up's

The Warm Up section of this course will examine in detail, all aspects of your training and pre-game warm up preparation.
The warm up is the most important and sadly the most abused or neglected part of any exercise/training or pre-game plan.

The warm-up has many factors to take in to account, physiological, psychological, team dynamics, and many other important elements.
Whilst most people understand the importance of the physiological needs for the game, few give the same importance to the psychological aspects. Possibly from the very first seconds of the game, decisions have to be made, and situations reacted to.
So if each player is not fully prepared mentally as well as physically, then the game can be won or lost in those crucial opening minutes. This section will address all the important areas and much more.

What you will Learn in Module 1

Warm Up Preparation The importance of the physiological and psychological components in your training and pre-game warm up preparation The Brazilian Warm Up Learn step by step the Brazilian rhythmic warm up routine, each exercise demonstrated in video. Warm Up Jog Heel Touches Knee Touches Knee and Heel Touches Chest arms back, front and clap Thighs, Chest, Head Side Step forward High Kicks Trunk Twists Carioca Side Jacks Inside Feet Side Swings Thigh, Thigh, Heel, Heel Back Steps Sky Stretch Static Stretching What exactly is static active and static passive stretching? Learn all about static stretching in this chapter. Dynamic Stretching What exactly is Dynamic stretching? You will find out in this chapter. Isometric Stretching The fastest method for improving static passive flexibility is through the use of isometric stretching. PNF Stretching PNF stretching is a combination of static passive stretching and isometric stretching. Usually the assistance of a partner is required although for some stretches it is not essential. What does PNF stand for? Find out in this chapter. Pendulum Stretches Pendulum stretches, describe in detail with individual photographs and demonstrated in video. Front and Rear Pendulum Left and Right Pendulum Half Pendulum Speed and Reaction Drills Speed and Reactions drills for pre-game readiness. See each drill in 3-D Graphics and demonstrated in animation. Speed Drill (1) Facing Front Speed Drill (2) Facing Each Other Speed Drill (3) Back to Back Speed Drill (4) Facing Away Speed Drill (5) Facing Front Diagonal Speed Drill (6) Facing Each Other Diagonal Speed Drill (7) Back to Back Shuffle Speed Drill (8) Facing Away Shuffle Pre Training Preparation Pre-Training Preparation looks at a variety of sample exercises that are performed before training sessions. See each drill in 3-D Graphics. Pre Training Preparation 1 Pre Training Preparation 2 Pre Training Preparation 3 Variety of Stretches Library of stretching exercises for each major muscle group, described in detail with individual photographs. Calf Stretch (1) Calf Stretch (2) Hamstring Stretch (1) Hamstring Stretch (2) Hamstring Stretch (3) Hamstring Stretch (4) Hamstring Stretch (5) Quadricep Stretch Rectus Femoris Stretch Groin Stretch (1) Groin Stretch (2) Lateral Hip Stretch Hip and Back Stretch Shoulder and Biceps Stretch Shoulder and Biceps Stretch Shoulder Chest Stretch Triceps/Shoulder Stretch Shoulder Stretch Chest Stretch Neck Stretch Warm Up Activities A variety of challenging Warm Up activities for small groups. Described in detail with great individual 3-D illustrations and demonstrated in video. Ball Exchange Throw Ball Exchange Pass Ball Exchange 1 Bounce Juggle One Bounce Head -Chest- Return Chest and Volley Return Group Ball Exchange Group Passing Exchange Group Volley Exchange Goalkeeping Warm Up's The Goalkeeper Warm Up section shows you the pre-game warm up routines used by the worlds best goalkeepers. Each activity is described in detail with great individual 3-D illustrations. The Goalkeeper Warm Up Step One: Stretching Step Two: Feel for the ball Step Three: Skipping balls Step Four: Two servers Step Five: Two shooters Step Six: Crosses Step Seven: Close range Step Eight: High serves Step Nine: Two shooters Basic Kinesiology Basic Kinesiology provides you with an introductory look at how the bones, joints and muscles work.