FITNESS:

THE FIRST STEP
A good warm-up is very important before you start training by yourself or with your team.

• Warming up raises your body temperature slowly, helping to warm up your muscles.

• You will not "pull" or strain muscles as easily if they are warm. There is less risk of injury.

• As you warm up, you will be able to get yourself mentally ready for the training or game to follow.
  
  This raises your body temperature. Jog slowly, perhaps skipping and moving sideways as well. Make no sudden bursts or movements-nice and easy does it.
  
  HOW DO I WARM UP?
  
  Start With a Light Jog
  When you are a bit warmer, try some of the stretching exercises.
  Three types of stretches are used in soccer at youth level.
  
  The Initial Stretch
  Gradually stretch (lengthen) the muscle until you feel it fairly tight. Then hold it for at least 10 seconds. Do not bounce.
  
  The Developmental Stretch
  Stretch further than before and hold for 15 seconds. Everyone is different so be careful not to strain yourself.
  
  PNF Stretching
  Stretch using a partner (if you have one)-the extra resistance increases flexibility. Be very careful when you do this.
  
  The Golden Rules of Stretching

• Never "bounce" when stretching. Do things slowly. If you feel any real pain, stop the stretch.

• Hold each stretch for at least 10 seconds.

• Do a variety of stretches that will help you get ready for your soccer game.

• Remember that everyone is different-if you are not comfortable with a stretch, do another one or discuss it with your coach.
  
  SOME OF THE STRETCHES YOU CAN USE FOR SOCCER
  
  It is important to stretch your whole body for soccer, not just your lower body. These stretches will give you a good all-round preparation for your training or game.
  
  Hamstrings (1)
  These are the muscles at the back of your thigh. Sit down on the ground. Lean forward, grasp your ankles and hold for 10 seconds. Relax. Do this four or five times.
  
  Hamstrings (2)
  Kneel down, keeping your other leg straight. Lean forward until you feel the stretch. Hold for 10 seconds. Repeat with your other leg.
  
  Quadriceps (or Quads)
  These muscles are the big muscles that cover the front of your thigh. Use a goal post, a wall, or a teammate to balance. Stand straight. Bend one leg and hold your ankle or the top of your foot. Pull your bent leg until your heel is close to your bottom. Hold for 10 seconds. Repeat 3 times with each leg.
  
  Ankle
  Put one leg out in front of you and keep the other leg straight. Turn your ankle both ways, from side to side and up and down. Repeat. Remember to swap ankles too. Sit down and hold one leg and foot as shown. Gently turn your ankle. Repeat with the other ankle.
  
  Calf
  Stand an arm's length from a wall or goal post. Place one leg nearer to wall, feet facing forward. Bend the knee nearest the wall and keep the back knee straight. Lean forward-let your body tell you when to stop. Hold the stretch for 10 seconds. Repeat three times with each leg.
  
  Groin (1)
  For a soccer player particularly the groin is an important area to stretch. Sit down with knees apart, bring both feet together. Hold for 15 seconds. Repeat three times.
  
  Groin (2)
  Bend one leg and keep the other one straight. Sink down. Hold for 12 Seconds. Do this twice with each leg.
  
  Head
  Move your head from side to side (like shaking your head) and up and down (like nodding). Repeat five times.
  
  Shoulders and Side (1)
  Link your hands. Stand up straight and push upwards. Hold the stretch for 15 seconds. Repeat three times.
  
  Shoulders and Sides (2)
  Put your right elbow behind your head and use your right hand to grasp your left shoulder. Now put your left hand on your right elbow. (Got all that?) Stretch to the side without leaning forwards (or backwards). Hold for 12 seconds. Repeat twice on each side.
  
  Shoulders and Side (3)
  Link your lingers. Keep your body upright and your arms straight. Slowly push your arms backwards. Hold for 15 seconds. Repeat twice.
  
  After Stretching
  
  Jog and move around again. Try running and turning with the ball. If you're with friends or teammates, pass the hall around. Gradually work harder and faster so that you are fully warmed up before the session or game starts. Never sprint or kick the hall hard until you are fully warmed up.
  
  WARM UP WITH THE BALL
  Continue your warm-up using the ball. Here are some ideas.
   

• Juggling - Just keep the hall off the ground using your foot, thigh and head. Stay loose and relaxed!

• Running with the ball - Push the ball out in front of you and run slowly with the ball. Turn and come back the other way. Increase the pace a bit as you get warmer.

• Striking the ball - You can use a wall at home. Better still, use a teammate. Start off about 10 m apart. As you get warmer, you can push the hall further. Stay on your toes.
  
  Now you can start to move quicker. Put in some quick Stops, turns and jumps and really get yourself ready for the kick-off. Remember. You should have been stretching and warming up for at least 20 minutes (longer if you can) so that when the game starts, you are all systems go!
  
  WARMING DOWN
  After your training or game, remember to warm down. This is often forgotten hut it is a vital part of your soccer training. After exercising your muscles, don't just go in and change straight away. Go for a light jog-include some skipping and sideways movements. Then repeat some of the stretches you did in your warm-up. Some coaches might use this time to talk to you. The warm-down gives your body a chance to slow down after the stress of training or a game. Ten or 15 minutes would he ideal for this warm-down period.