24/04/2020- 5.5 hours

Today I spent 5.5 hours creating a dynamic warm up and static stretches cool down for Saints Southwest Football Academy.

Due to this whole worldwide situation, we are having to all work from home, so if an opportunity to help my placement out during this time of need comes around I certainly take it! I started off by listing dynamic exercises for the warm up which the athletes (ages 7-16) can do at home. I then decided that because it is just a list, they may not have known what each exercise was, so I decided to create a video showing them what each exercise is and how to perform correctly. Performing the exercises correctly will help prevent any injuries from occurring. I decided to create two videos; one of the dynamic exercises and the other the static stretches. I will be uploading these videos to my YouTube channel so then they are there for myself to use in the future if needs be!

Here is a list of the exercises and stretches I have prescribed to the athletes including the videos I created for the athletes to follow;

Warm-up

Dynamic movements- 10 of each

  1. Jumping jacks
  2. Walking knee hugs
  3. Arm circles- both directions
  4. Walking lunges- forwards and backwards
  5. Squats
  6. Leg swings
  7. Inchworms
  8. Press ups

Cool Down

Static stretches- hold for 30 seconds each

  1. Hamstring stretch
  2. V-sit stretch/ diamond
  3. Quad stretch
  4. Lunge stretch
  5. Calf stretch
  6. Bicep stretch
  7. Side flexion
  8. Chest/ tricep stretch 

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