Preparing for peak performance - #2 Pregame warm-up

As we warm-up before the game we want to be careful not to burn-up our energy and lose our spring before the game starts.  But also we want to make sure we warm-up gradually, building to game speed right before the whistle blows so we are not starting out slow.  Also getting many touches on the ball so we have good first touch from the start, instead of 10 minutes into the game.

Below is the pregame routine plan we would like to try out this weekend. 

It is important for you girls to also have an image of this.
The basic ramp-up curve goes like this; start very slow warming the body stretching, rest for 10 minutes and really start to  focus on the game with Coach Brian's talk.  Start to ramp up to game speed over the next 20 minutes.

Pre-Game Workout

Goals:  

1. to warm up muscles and limbs to avoid injury
2. to ramp up heart rate and body to be at near peak by game start (avoid over exerting and falling flat or not even ramping-up)
3. to get many touches on the ball to ensure good control from the 1^st possession.

#	Time (b4 game)	Duration (min)	Intensity	Description	Focus
1	~45	-	low	Juggle alone and in circle (2-3 groups)	Social, touch
2	45	5	Low-mid	Dynamic stretch (to 18 and back)	Warm-up
3	40	5	low	Static  Stretch (calf, back, hamstrings, etc)	Warm-up
4	35	10	rest	Positions & pre-game	mental
5	25	5	Low-mid	Tikitaka (2 circles & 2 defenders)	Ball touches
6	20	5	mid	Partner drills, 20 s4 reps, long passing on ground to feet (trapping) - free time Goalie warm-up throws & kicks	Ball touches
7	8	7	mid	4 line Shooting drill  (passers at the penalty box corners)	Passing to feet 1-2 touch strikes
8	5	5	high	two teams 7v7 possession passing Goalie: punting	game speed passing/movement
9	2	2		Final words or sprint if warm-up has not gone well

We will be ready to dominate from the whistle.

Go Wiekings,

Coach Eric