ISFA FITNESS FOR U13s BACK TO BASICS Presented by Dave Jude Sports Therapist at Arsenal FC

Dave Jude 2011 Agility Balance Co-ordination Upper & lower body Core control/strength

Dave Jude 2011 Speed= Forwards Backwards Side to side Decision making Reaction time

Dave Jude 2011 Core control/strength I would suggest these exercises are done over 3 sets; 5 seconds then 10 seconds then 15 seconds The rest period being double the time of the previous exercise. Hold a press-up position with 1 or 2 balls Hold a bicep dip position With 2 balls Sit ups with ball passing Side plank left & right side Raise & hold ball between feet Balance touching markers

Dave Jude 2011 Agility/co-ordination These exercises should be done for 30 seconds With a 30 second rest Walking forwards on all 4s Rolling a ball with head Crab walking Balancing a ball on abdomen Balancing a ball on head Heading & catching Alternate leg balancing Multi-directional throwing/catching using either 1 or 2 hands More advanced exercise Heading or volleying Agility ball

2 Dave Jude 2011 Co-ordination/speed Quick feet 1 foot per square then 2 feet Quick feet in & out 2 feet per square Hopscotch Hurdles Forwards Right side Backwards Left side Work in teams of 4 One player at a time

Dave Jude 2011 Speed= decision making & reaction time Face forwards Quick feet to the colour called They can receive & pass a ball at each marker Team 1 start Team 2 start Team 1 & 2 go together They have to touch all the markers of the colour called before they reach the other side Hand ball (player with ball cannot move) or football Offside rule applies As previous game but with 2 games played across each other

Dave Jude 2011 Summary It is important that children develop agility, balance, co-ordination & speed. Not just so that they can reach their sporting potential, but it will dramatically affect their adult life. These type of exercises must be done before their teenage years to have maximum benefit. The exercises on this presentation are basic start points for you. They must be adapted according to age & ability & above all made fun for the children, use your own experience to do this. Remember, children's bodies need to be pushed & tested, but not too far or they will breakdown. They are not a group but individuals with different abilities. Dave Jude