2 Soccer is good exercise...It keeps your heart and lungs fit as well as your body: Warm-up exercises help to prevent injuries. Begin with a gentle work-out of your muscles before a practice or a game. Your muscles will stretch as they get warmer. If you begin the hardest exercise when you first begin, your muscles are cold and will not warm your muscles before you begin playing soccer.
Practice three of these warm-up exercises:
• Stretch your arms up over your held Bend your body at the waist, forward, to the right, back and to the left.
• Bend your knees and hold for a few seconds.
• Stand on one leg and stretch the other one out behind you and put your foot flat on the ground.
• Hold for a few seconds, and then change legs and do the same thing with the other leg.
• Sit on the ground: Bend your knees and put your feet together. Push your knees to the ground.
• Sit on the ground: Keep your legs out straight, twist at the waist to the left and then the right.
• Sit on the ground: Keep your legs out straight and touch your toes.
Play Crab Soccer (a soccer skills game) for an all over body exercise and coordination building. Equipment: one soccer ball and eight field marking cones.
• Mark corners with four cones.
• Mark goals with two cones at opposite ends.
• Divide into two teams (You may want to use bandanas, bibs, or other colorful items to identify team members).
• Everyone sits down on the ground.
• Put your hands down, put your feet flat on the ground and lift up your body and move around on all fours and walk forward and backward in this position, like a crab.
• See Brownie Girl Scout Handbook, page 193.
• Now add the soccer ball by kicking it with your feet.
• Try to score goals.