Skills Challenges

 
 

Name of athlete:                                                                   

DOB:

Name of parent/guardian

E-mail address

Mobile number

 

 

 

WARM UP detail

Coaching Points


1. High knees 5  x 4 sets                                                 Front of groin & arms

2. Sideways leg swing 10 x 2 sets                                   Side of groin

3. Forwards leg swing 10 x 2 sets                                    Hamstring

4. Rolling calf walk 10 x 2 sets                                         Calves & arms

5. Simulated swimming;

“Front crawl” x 10        “Back stroke” x 10                        Arms & shoulders

6.  Foot & ankle rotation

Both feet  (x 5 clockwise; x 5 anticlockwise)

 

1. Purpose of warm-up

- increase heart rate & muscle temperature & respiration

- increase speed & range of movement

- prepare the mind for what’s to come!

2. Don’t bend your back / spine!  Neutral back”

Day

Thurs

Frid

Sat

Sun

Mon

Tues

Wed

Athlete to tick

 

 

 

 

 

 

 

Parent/coach initial

 

 

 

 

 

 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
  
 

Name of athlete:                                                                   

DOB:

COOL-DOWN stretches (“Static stretches”)

Coaching Points


NB the Skills Challenge is to PRACTICE THE STRETCH only. DO NOT hold the stretch for more than 3 SECONDS!

Upper calf (gastrocnemius)  2 x 3 sec

Lower calf
(soleus) 2 x 3 sec

Front of thigh (quadriceps) 2 x 3 sec

Back of thigh (hamstrings) 2 x 3 sec

Inside of thigh(abductors) 2 x 3 sec

Side of trunk (ilio-tibial) 2 x 3 sec

1. Purpose of cool-down

- to gradually reduce heart rate & temperature.

- to help remove waste

- to stretch to relax muscles, to return them to normal length & to reduce soreness later.

2. Ease into stretch position & hold (must not cause pain!)

Day

Thurs

Frid

Sat

Sun

Mon

Tues

Wed

Athlete to tick

 

 

 

 

 

 

 

Parent/coach initial

 

 

 

 

 

 

 

 
 
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