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📚 Coach's Playbook

Stretching

The Benefits of Structure

  • Consistency: Ensures all muscle groups are prepared, reducing injury risk.
  • Team Unity: Sets the tone and fosters a sense of focus and unity.
  • Discipline: Instills professionalism and discipline, beneficial on and off the field.

Kickstart the Engine: Warm-Up (2 minutes)

  • Jogging: Cover a distance of 50-100 yards to elevate those heart rates.
  • Additional Movements: Consider adding side-to-side shuffles or backward jogging for extra muscle engagement.

Dynamic Stretching (5 minutes)

  • High Knees: Cover 15 yards, lifting knees high.
  • Butt Kicks: Cover 15 yards, heels to glutes.
  • Lunge with a Twist: Cover 15 yards per side, adding a torso twist.
  • Arm Circles: Stand in place, 10 circles forward and 10 backward.
  • Dynamic Toe Touches: Cover 15 yards, reaching down with each step.
  • Side Shuffles: Cover 15 yards each way, twice.
  • Carioca: Cover 15 yards to the right and to the left.
  • Power Skips: Cover 15 yards, emphasizing height over distance.
  • Sprints: Two 20-yard sprints to finish strong.

Note on Dynamic vs. Static

  • While static stretching is OK and can be beneficial, especially during cool-down, dynamic stretching is generally more effective for warming up.
  • Note on Safety: Proper form is crucial. Coaches should demonstrate each move before athletes perform them. Modify or skip any moves that cause discomfort, and always consult a fitness pro when introducing new routines to young athletes.