1.) Pulse raiser- jogging around the whole pitch
2.) Mobility- arm circling for shoulders, skipping for ankles and knees, lateral flexion and rotation for the core and pelvis swivels for the hips
3.) Stretching- high knees to stretch hamstrings, heel flicks to stretch quadriceps, side-steps to stretch groins, walking lunges with a twist to stretch hip flexors, upper and middle back and activate core rotation and inchworm to stretch upper back
4.) Dynamic movements- shuttle runs from the baseline to the 25m line
5.) Skill rehearsal examples- Shuffles competition
1/2/3/4- Give the players responsibility to do their own warm up, which may result in different movements and stretches being performed.
5. Each player gets to take a penalty shuffle- just like they did in the 2016 Rio Olympics. This should be a fun activity to finish the 20 sessions I have done with the girls and they can use all the skills they have learnt to try ad beat the keeper.
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