Generatore di riscaldamento per il calcio

Detto anche: passi laterali

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Feet never cross

Transizione · 1 min

Detto anche: outside of the foot to the hand · heel to same-side hand · outside flicks

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Outside of the foot, not the shin

Transizione · 1 min

Detto anche: inside of the foot to the hand · heel to opposite hand · inside flicks

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Adductors and hips wake up here

Transizione · 1 min

Detto anche: skip · corsa a ginocchia alte

tutti · 2 file

Out and back in the channel.

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Don't lean back · Quick contacts

Transizione · 1 min

Detto anche: pendoli laterali

tutti · 2 file

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

Portieri: 1 outfield

1. Toe up, leg straight
2. Hips square

Punti chiave: Adductors — go gentle the first four

Transizione · 1 min

Detto anche: apri e chiudi il cancello · circonduzioni d'anca

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Stand tall, plant foot stays flat

Transizione · 1 min

Detto anche: affondo con torsione

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

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

Punti chiave: Front heel stays down

Transizione · 1 min

Detto anche: cerchi con il piede

tutti · 2 file

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

0:10 · 0:10 · 0:10

Portieri: 1 outfield

1. Full circles, slow
2. Both directions

Punti chiave: Ankle sprain is the most common futsal injury

Transizione · 1 min

Detto anche: pallonetto · passaggio a scavalcare · cucchiaio

7 coppie

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

Portieri: 1 outfield

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

Punti chiave: Pair with the partner-serve sequence: foot, thigh, chest, head

Transizione · 1 min

Detto anche: bounds and pass · reindeer jumps with a ball · bounding with a ball finish

tutti · 2 file

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

Portieri: 1 outfield

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

Punti chiave: Land the last bound balanced — the ball comes right away

Più facile: shorter strides, jog between