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a standard soccer coaching stretching routine for young children |
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Ankles and Knees: hands on knees; knees bent; rotate knees in a circle in one direction 5 times; repeat in the opposite direction. Hips: stand straight; hands on hips; rotate hips in exaggerated fashion in a circle in one direction 5 times; repeat in the opposite direction. Torso: stand straight; lock hands in front of body; bring hands forward so they touch the chest; use arms to twist body in one direction; repeat in the opposite direction. Lunge: stand straight up and extend (lunge) the right foot as far as possible. The toes of both feet need to be pointed forward. Bend the right knee slightly while keeping the trunk upright. The left heel must stay on the ground. Repeat with left foot extended. Toe Touch: Stand straight up with feet shoulder width apart. Bend forward and touch toes. Stand straight up with feet double shoulder width apart. Bend forward and touch the ground between the legs. Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Bend to the right and try to touch the right foot with both hands. Straighten up. Repeat for left side. Groin Stretch: Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Keeping the right leg straight, bend the left knee and try to sit on the left heel. Repeat for left side. |
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Remember.... |
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Warm up with some gentle jogging (with or without the ball) before doing any stretches |
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Keep the stretches brief - about 3 to 8 seconds each. |
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Stretch to the point of feeling a stretch, never to the point of pain. |
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Make it steady. Never bounce when you stretch. |
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Be gradual. Increase the stretch with each repetition. |
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Use proper form at all times to get the maximum benefits from the stretch. |
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Teach the names of the muscles to your child. |
| Remember the cooldown. Stretches should be done after playing as well as before. Stretching is most efficient when the muscles are warm after playing. |
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futsal (futebol de salão) |
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