Organisation
This is for senior players only!
- Divide the team into pairs with one ball per pair.
- One player lies on the ground in the crunch position (on your back with
legs bent) position and the other serves the ball.
- Do a crunch (sit up)
and then a ball skill.
- This exercise contains 180 crunches which is ideal
for pre-season training.
- They are just a few ideas, add or drop them as
appropriate to your players needs
Ball Skills
- Right foot volleys. 10 crunches
- Left foot volleys. 10 crunches Change around
- Stretch your back. On your front do a push up and hold it without raising
your legs.
- Control left foot pass back with right foot. 10 crunches
- Control right foot pass back with left foot 10 crunches. Change around.
- Stretch your back
- Football running. Individually. Sit on your bottom and raise your legs.
Act like you are running with arms swinging and legs moving alternatively.
50 kicks of the legs, 25 each leg.
- Row the boat. Individually. Sit on your bottom and raise your legs.
Bring your legs up to your body and then fully extend them again. At the
same time extend your arms out fully and bring them back into your body.
Like rowing a boat. 25 times
- Stretch your back
- Control on your head and head back. 10 crunches.
- Control on your foot and header back. 10 crunches. Change around
- Stretch your back.
- Football running
- Row the boat.
- Stretch your back
- Headers. Get into threes. Hold your partners ankles tightly. He is sitting
down in front of you. The server throws the ball up. Your partner gets
up and headers back to the server. 5 headers, then change partners
- Stretch your back.
- Sit up races. All players do 5 crunches, get up and sprint 10 yards.
- Sit up races. All players do 5 crunches, get up and sprint 20 yards.
- Sit up races. All players do 5 crunches, get up and sprint 30 yards.
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