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Collaborating Project for soccer
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Collaborating Project for soccer

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  • 1. Physical Fitness Plan Soccer Fitness Plan
  • 2. Day 1: starting
    • Get into some workout clothes. Then go to a track or a field. We are going to take it easy today.
    • Run 1 whole lap around the track or field.
    • Get a drink of water to cool down a little.
    • Then do some neck stretches, left, right, forward, backward.
    • Get an other drink of water.
    • That’s it for today.
  • 3. Day 2: Stretches
    • Get into the same type of clothes you were in yesterday. Go back to the same place you went to yesterday.
    • take 2 whole lap around the field.
    • Get a drink of water.
    • Do the neck stretches, every way
    • Then do some arm stretches, link your hands together and push your shoulders back.
    • Then put your arm in a triangle behind your head, and push it down.
    • Get a drink of water.
    • Then put your hand behind your back together, and pull them up to the sky.
    • Get a drink, then you are done for today.
  • 4. Day 3: More Stretches
    • Get in to some other warm-up clothes. Go to the same field as yesterday.
    • Take 3 laps around the field
    • Get a drink of water
    • Do the neck stretches, every way.
    • Link your hands together, and push your shoulders back.
    • Place your arms in a ^ behind your head, push it down.
    • Put your hand behind your back and lift to the sky.
    • Get a drink if water
    • Make your feet touch, and push your knees down.
    • Make one leg straight, then bend one knee over the other leg and push against the bent knee.
    • Lay on your back and bend one knee to be laying right next to your side.
    • Get a drink of water, then you are done for today .
  • 5. Day 4: More Stretches
    • Get in to some workout clothes. Go to the same field you went to yesterday.
    • Take 4 laps around the field.
    • Get a drink of water.
    • Do the same stretches as yesterday, one of the neck,one of the arm, and one of the leg stretches.
    • Get a drink of water.
    • Do lunges, about 10 sec.
    • Then stand with legs apart, then lean against your front leg, do both sides for 10 sec. each.
    • Sand with feet separate a little, then twist to each side .
    • Get water and you are done for the day.
  • 6. Day 5: Last Day
    • Get into the same type of clothes you were in yesterday . Go to the same field you were at yesterday.
    • Take 5 laps around the field.
    • Get a drink of water.
    • Do all the same stretches as yesterday, one of the arm, one leg, one neck, and the new ones.
    • Get water.
    • Lunge a little and lean against a wall.
    • Stand with your legs a little apart, and lean forward a little.
    • Cross your legs with one bent and lean against the wall.
    • Get a drink of water to cool down.
    • That all of this week I hope you got a little exercise for the week hope to see you using this fitness plan next week.
  • 7. Why you need to stretch? The reason we need to stretch is that stretching is a part of the warm-up. It increases the heart rate. It prepares the body for a higher energy production and it prevents injuries. Stretching prevents injuries. It helps warm-up your muscles. It also helps you loosen up your body. It relaxes your muscles. It also helps return muscle fibers to pre-exercise condition.
  • 8. Bibliography
    • http://www.eastssoccer.org.au/images/Stretches.jpg
    • http://www.soccerclinics.com
    • http://www.mastersport.co.uk