מחולל חימום לכדורגל

נקרא גם: side shuffle · defensive slide · side steps

כולם · 2 טורים

Sideways down the channel, low, feet never cross; face the same way out and back.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Push off the outside foot
2. Hips low, chest up

נקודות אימון: Feet never cross

מעבר · 1 דק׳

נקרא גם: outside of the foot to the hand · heel to same-side hand · outside flicks

כולם · 2 טורים

Jogging, flick the outside of the foot up to the same-side hand behind the body.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Knee turns in slightly, hand reaches back
2. Alternate legs

נקודות אימון: Outside of the foot, not the shin

מעבר · 1 דק׳

נקרא גם: inside of the foot to the hand · heel to opposite hand · inside flicks

כולם · 2 טורים

Jogging, flick the inside of the foot up to the opposite hand in front of the body.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Knee turns out, hand meets the foot
2. Keep jogging between flicks

נקודות אימון: Adductors and hips wake up here

מעבר · 1 דק׳

נקרא גם: knee lifts · A-skips (skipping version) · running on the spot

כולם · 2 טורים

Out and back in the channel.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Knee to hip height, tall posture, land under the body
2. Arms drive opposite the legs

נקודות אימון: Don't lean back · Quick contacts

מעבר · 1 דק׳

נקרא גם: lateral leg swings · adductor swings · cross-body swings

כולם · 2 טורים

Face a partner or a post, swing one leg across the body and out 8 times, then the other.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Toe up, leg straight
2. Hips square

נקודות אימון: Adductors — go gentle the first four

מעבר · 1 דק׳

נקרא גם: hip openers · hip out / hip in (FIFA 11+) · gate swings

כולם · 2 טורים

Walking. Knee up, swing out and away (open), then in across the body (close).

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Alternate legs the whole length
2. Hip external, then internal rotation

נקודות אימון: Stand tall, plant foot stays flat

מעבר · 1 דק׳

נקרא גם: lunge and twist · lunge with torso rotation · lunge walk

כולם · 2 טורים

Walking lunge down the channel, rotate the torso over the front leg at the bottom.

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Back knee brushes the ground
2. Arms out, turn from the ribs

נקודות אימון: Front heel stays down

מעבר · 1 דק׳

נקרא גם: ankle circles · ankle alphabet · foot circles

כולם · 2 טורים

After each knee hug: foot in the air, roll the ankle both ways (or draw the alphabet).

0:10 · 0:10 · 0:10

GKs: 1 outfield

1. Full circles, slow
2. Both directions

נקודות אימון: Ankle sprain is the most common futsal injury

מעבר · 1 דק׳

נקרא גם: chip passes · lofted passes · scoop pass

7 זוגות

Pairs 12–15 m apart. Chip to the partner's hands or chest: left, right; then to the feet on the ground.

GKs: 1 outfield

1. Toe under the ball, lean back a touch
2. Partner catches, then progresses to a cushion control

נקודות אימון: Pair with the partner-serve sequence: foot, thigh, chest, head

מעבר · 1 דק׳

נקרא גם: bounds and pass · reindeer jumps with a ball · bounding with a ball finish

כולם · 2 טורים

Bound down the channel; the coach at the end plays a firm ball in, take one touch and pass back.

GKs: 1 outfield

1. Long airborne strides
2. First touch out of the feet, second touch back

נקודות אימון: Land the last bound balanced — the ball comes right away

קל יותר: shorter strides, jog between