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Train Like a Pro



7 ways to increase your fitness, strength and touch on the ball:

  1. Go for a run! Get at least 25 - 50 minutes of running in 3 times a week.  This can include time during PE class or recess as long as you end up sweating and breathing hard!
  2. Juggle 10 - 15 minutes 3 times a week.  Keep track of your juggles with your feet, thighs, chest, etc.  Try to touch the ball mostly with just the top of your boots.
  3. Stretch 10 minutes every day.  Stretch all your major muscle groups: Hamstrings, Quads, Inside of legs, calves, hip flexors and back. Hold each stretch for at least 10 seconds.  Don't bounce during the stretch.  Just hold it until you start to feel a slight twinge.  Remember to breath and try to stretch further every day.
  4. Do wall sits 3 times a week.  Lean up against a smooth wall, have your feet shoulder width apart with feet pointing straight out.  Slide down the wall until your thighs are at a 90 degree angle.  Sit there at least one minute to start.  Do this for 3 reps.  Increase the time you sit every day you do this exercise.  Make sure you keep your back flat against the wall!
  5. Do sprints up stairs or a steep hill.  Find a good spot that will have enough stairs to or hill to allow you to sprint for at least 15 seconds.  Go hard up the incline and then relax coming back down.  Do this 5 times without a break.  After the 5th time take a 1 min break.  Repeat this process 3 times.  Increase your sprinting time every day and reduce your rest time.
  6. Get at least 500 touches on the ball 3-5 times a day.  This means moving the ball in a small space with all surfaces of your feet.  Stay light on your feet, keep your heels off the ground and keep going even though your legs get tired.  You can break up the 500 into any amount you want.  For example, you could do 25 toe touches 4 times.  That equals 100 touches.  Then do 25 pull backs four times.  You get the idea!  Do this while watching TV, listening to your mom tell you about her day, while you're babysitting your siblings.....anytime!
  7. Use those stairs!  Do step-ups. You only need one good step.  Stand facing the step. Start by just quickly stepping up and down with your right and then up and down with your left.  Keep going for 30 seconds.  Rest for 10 seconds and then go again.  Do this 5 times and then rest 1 minute.  If this step ends up being too easy try to find one that is a little higher or bring your knees up higher on a lower step.  Once you've mastered this then make it harder.  Now when you make your first step up you push off the foot you just stepped with and jump up! Then do the same thing with the other foot.  Again 30 seconds on, 10 seconds off.

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