stay home chill program u14-u17...cool down 1. psoas stretch – 15 sec each leg ( lunge position,...

STAY AT HOME CHILL PROGRAM U14-U17

WEEK 9 THUNDER BAY CHILL

Stay At Home Program Outlines

• Starting Monday April 13, Chill players will have the opportunity to stay in shape, work on their personal ball skills, and engage in tactics through game video. Players will have the opportunity to submit responses to the Technical Director via digital to allow for some fun competition.

• Every Friday of each week starting April 10, players will be emailed a weekly program that consists of 3 sessions to be executed (Mon/Wed/Fri) followed by a short game to view and answer some questions (Sun).

Stay At Home Chill Program Week 9

• Complete the program alone. Follow the social distancing rules.

• Find and designate a space in your home or backyard as your newly adapted workout area.

• For any drills that require one or more person, use a wall if available, ask a sibling or parent to assist.

Monday , June 8th

THUNDER BAY CHILL

WARM UP

• Juggling, using different body surfaces - 5 MIN

• Jogging, exercises for running technique - 10 MIN

Click on the link below to watch video demo

https://www.youtube.com/watch?v=y3MkyXOCiRs

• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare for the full workout.

BALANCE

• Pick and drop single leg R/L – 3x1min each leg ( Have somebody calling for you the colour to pick up )

• Single leg tap - 3x1min each leg ( Have somebody calling for you the colour to tap )

• Pick and switch colour single leg R-L – 3x1min each leg ( Have somebody calling for you the colour to pick up and switch ) .

Click on the link below to watch the video

https://www.youtube.com/watch?v=91BKdIRprsk

• "L" ( Iniesta ) - at least 15 with each foot

• Closing inside ( Pirlo ) - at least 15 with each foot

• Inside cut ( Xavi ) - at least 15 with each foot

• Below leg inside ( CR7 ) - at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=8VuGrSPTfjo

FOOT SKILLS Topic: BACK TO THE NET RECEPTIONS 1

PHYSICAL TRAINING Topic: CONDITIONING

- Interval Training (IT) characterized by high intensity work rhythms - High Intensity Training (HIT)

Click on the link below to watch video demo

https://www.youtube.com/watch?v=xFjMAVKv_Wc

COOL DOWN

1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )

2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica)

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet ) .

4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )

5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back ) .

Click on the link below to watch video demo

https://www.youtube.com/watch?v=o2wKAsd1FRs

Wednesday , June 10th

THUNDER BAY CHILL

WARM UP

• Juggling, using different body surfaces - 5 MIN

• Ball mastery warm up

Click on the link below to watch video demo

https://www.youtube.com/watch?v=0ZVVFgir998

• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm-up to prepare for the full workout.

COORDINATION LADDER

• Two foot foward - 4 times

• Two foot sideways - 4 times

• Single skips forward and back R-L – 4 times each foot

• Left forward in Right out - 4 times

• Right forward in Left out – 4 times

• Lucky Shuffle - "samba" – 4 times

• Lateral in & out – 4 times

Click on the link below to watch the video

https://www.youtube.com/watch?v=erZDqjex5cQ

• "L" ( Iniesta ) - at least 15 with each foot

• Closing inside ( Pirlo ) - at least 15 with each foot

• Inside cut ( Xavi ) - at least 15 with each foot

• Below leg inside ( CR7 ) - at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=8VuGrSPTfjo

FOOT SKILLS Topic: BACK TO THE NET RECEPTIONS 1

PHYSICAL TRAINING Topic: CONDITIONING – push ups

1. INCLINED

2. WIDE GRIP

3. MOVING

4. NARROW GRIP

5. DIAGONAL GRIP

6. SHOULDER TAP

7. ARM ELEVATION

8. ROTATION

9. HIP EXTENSION

10. HIP LATERAL FLEXION

11. RECLINED

12. HINDU

Click on the link below to watch video demo

https://www.youtube.com/watch?v=o6wbwjBGeQM

COOL DOWN

1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )

2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )

4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )

5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=o2wKAsd1FRs

Friday , June 12th

THUNDER BAY CHILL

WARM UP

• Juggling, using different body surfaces - 5 MIN

• Jogging, exercises for running technique - 10 MIN

Click on the link below to watch video demo

https://www.youtube.com/watch?v=y3MkyXOCiRs

• Prior to starting the actual circuit , execute each excercise to perform correctly. This is a continuation of the warm up to prepare you for the full workout.

• Cruijff - at least 15 with each foot

• Rivelino- at least 15 with each foot

• Rivelino/ Scissor- at least 15 with each foot

• Rivelino/ Lunge- at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=Y4qbA1YX5-I

FOOT SKILLS Topic: BACK TO THE NET FAKES 1

• Shaking - at least 15 with each foot

• Shaking / Rivelino- at least 15 with each foot

• Zidane - at least 15 with each foot

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=bfFMw6KI-Ng

FOOT SKILLS Topic: BACK TO THE NET FAKES 2

PHYSICAL TRAINING Topic: CONDITIONING

- Interval Training (IT) characterized by high intensity work rhythms - High Intensity Training (HIT)

Click on the link below to watch video demo

https://www.youtube.com/watch?v=xFjMAVKv_Wc

COOL DOWN

1. Psoas stretch – 15 sec each leg ( Lunge position, stretching out the back leg and keeping the knee up from the floor )

2. Pigeon pose – 20 sec each leg (Bending the front leg and stretching out the back one. Relief of the low back and sciatica )

3. Stretching against the wall : legs up – Hold the position for 1 min ( Sit close the wall stretching your legs up. Keep your hips down and flex your front feet )

4. Butterfly against the wall – Hold the position for 1 min ( Groin and inner tight stretch. Help yourself pushing nicely out your knees )

5. Cat stretch – 10 times ( Breath in curling up your back, hold it for few seconds and breath out curving your low back )

Click on the link below to watch the video demo

https://www.youtube.com/watch?v=o2wKAsd1FRs

Saturday , June 13th

THUNDER BAY CHILL

Note: You will be receiving Week 10 workout tomorrow

END OF WEEK INSTRUCTIONS

I. Watch one of the games proposed and answer the

question by Saturday night at 10:00pm via email to : Giovannipetragliatbc@gmail.com

II. Submit a quick video ( Max 10 seconds ) of your favourite or best activity you learned or performed in Week 1 video to : Thunder Bay Chill Instagram page.

III. Each week our staff will determine the best answers and player video and award a Chill prize. We will highlight the video and answers on our social media pages. This is optional for players.

GAME DAY :

Watch one of the following games and prepare, with your own words, a brief description of the match.

1. Sevilla – Betis (Spanish league – La liga) THURSDAY 4PM

2. Juventus – Milan (Italian Cup semifinal 2° leg – Coppa Italia) - FRIDAY 2:45PM

3. Bayern Munich – Borussia Monchengladbach (German League – Bundesliga) SATURDAY 12:30PM

* Games will be broadcast on several TV Channels or Platforms. If you're not able to watch one the 3 live games, pick a old World cup or Champions league game available on youtube and provide your answer.

THANK YOU Please contact for any questions

Giovanni Petraglia – giovannipetragliatbc@gmail.com

Saverio Lento – savchill@tbaytel.net