Fodboldtræningsplan: opvarmning, øvelser og kamp

The warmup will start off with running around the gym for about 3 minutes, to get your blood pumping. Then you will do arm rotations with both arms, in both directions while running. After that you will do butt kicks to warm up your legs and get a bit of a stretch in. Next you will do high knees, and finally we will finish the warmup with synchronized jumping jacks.

It is very important to warm up your body to prevent possible injuries while participating in the activities. An injury can take you out for many weeks and sometimes months, and anyways it hurts so avoiding it is very important.

This needs no setup, just a clear area, with no possible dangers like ball on the ground.

3 Minutes

Stretch

Now it is time to do some individual stretches, or with a few friends. Make sure to especially stretch your legs, but also other parts.

Stretching is so important because like the warmup it helps prevent injuries. It does this by loosening up your joints and ligaments, so you are more flexible.

Again, no setup is needed, just a clear are.

5 Minutes

Capture the football

It is like capture the flag, but you must dribble a ball back, instead of running back. The person with the ball cannot be tagged, but the ball must be tackled instead.