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    Futsal

    Uploaded by

    JD Nevila

    Copyright:

    © All Rights Reserved
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    Futsal

    Uploaded by

    JD Nevila
    2 views20 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    2 views20 pages

    Futsal

    Uploaded by

    JD Nevila

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    FUTSAL:

    Physical Activities
    and Warm-up
    Exercises
    WARMING UP
    - It is a preparation for physical exertion or a performance by
    exercising or
    practicing beforehand, usually undertaken before a performance
    or practice.
    - A warm up generally consists of a gradual increase in intensity in
    physical
    activity (a “pulse raiser”), joint mobility exercise, and stretching,
    followed by
    the activity.
    STRETCHING
    - It is a part of some warm up routines.
    - A form of physical exercise in which a specific muscle or tendon
    (or ,muscle
    group) is deliberately flexed or stretched in order to improve the
    muscle’s felt
    elasticity and achieve comfortable muscle tone.
    3 TYPES OF STRETCHES

    Ballistic Stretches – involve bouncing. It is purported to help extend


    limbs
    during exercise, promoting agility and flexibility.
    Static Stretches – involve flexing the muscles. This may help prevent
    injury and
    permit greater flexibility and agility.
    Dynamic Stretches – involves moving the body part in the desired way
    until
    reaching the full range of motion, to improve performance.
    PHYSICAL ACTIVITIES AND
    WARM UP EXERCISES IN FUTSAL
    1. General Warm Up
    - Light to moderate aerobic activity, running, skipping and jumping at
    about 60 to 80% of maximum intensity. This will raise player’s body
    temperature level;
    elevate oxygen uptake and switch to aerobic system.
    2. Dynamic Stretching
    - This gets your muscles ready for a workout that will extend your
    range of motion. Focusing on one particular muscle group at a time, it
    also help you increase your strength and protect your body against
    injury from overexertion.
    Example of Dynamic Stretching used in Futsal
    Lunges – refer to any position of the human body where one leg is
    positioned forward with knee bent and foot flat on the ground while
    other leg is positioned behind.

    How to do a lunge:
    1. Start by standing up tall
    2. Step forward with one foot until your leg reaches a
    90-degree angle. Your rear knee should remain parallel to the ground
    and your front knee shouldn’t go beyond your toes.
    How to do a lunge:
    3. Lift your front lunging leg to
    return to the starting position.
    High Knees/Knee Hugs –
    While jogging, bring your
    knees up as high as you
    can as if you’re trying to
    bring them to your
    chest.
    Butt-Kicks – Just as the
    name implies, stand
    straight and jog back and
    forth while bringing your
    feet up to kick your rear
    end.
    Inchworm – The primary goal of this exercise is to
    dynamically stretch your hamstrings. It also engages the
    muscles of your chest and shoulders while stabilizing your
    abdominals.

    How to do the Inchworm:


    1. Stand tall, feet hip distance apart, and toes aimed forward.
    2. Hinge at the hips, with a flat back, and place
    your hands on the floor in front of you.
    3. Walk your hands forward into plank position
    4. Either walk your feet forward toward your hands or
    walk your hands back to your feet to return to your
    forward bend. Make sure to keep your legs as straight as
    possible..
    3. Workout

    Example of exercise/workout used in Futsal


    Futsal Ball Toe Touches – Start with left foot on the ball.
    Quickly switch feet, driving opposite arm and engaging core.
    Stay light on your feet making explosive movements with
    quick toe touches.
    Forward/Back Shuffles – Start kneeling with one knee and the
    same side hand on the ground next to one of the cones. Drive
    up and accelerate towards the second cone in front of you with
    quick feet. Jog around cone and then backwards to the starting
    point.
    Agility Ladder Run – Stand facing the ladder at one end
    with feet hip-width apart. While moving forward, place
    right foot outside the ladder while your left foot steps
    inside the ladder cell. Then, step left foot outside of the
    next rung and your right foot inside the cell.

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