Football is a physically demanding sport that requires strength, endurance, and agility. And for 12-year-olds who are just starting to learn the game, football training exercises are essential to their development. In this article, we will discuss some of the best football training exercises for 12-year-olds to help them improve their skills and prepare for the game.
1. Warm-up Exercises
Before starting any football training exercises, it’s essential to warm up properly. Warm-up exercises can help prevent injuries and improve performance. Some good warm-up exercises include jogging, jumping jacks, and dynamic stretching.
Dynamic stretching is a type of stretching that involves movement. It helps to increase flexibility, improve range of motion, and reduce the risk of injury. Some good dynamic stretching exercises for football players include leg swings, high knees, and butt kicks.
2. Agility Exercises
Agility is a crucial skill in football. It allows players to change direction quickly, evade defenders, and make plays. Some good agility exercises for 12-year-olds include cone drills, ladder drills, and shuttle runs.
Cone drills involve setting up cones in a pattern and having players run through them as quickly as possible. Ladder drills involve running through a ladder placed on the ground, and shuttle runs involve running back and forth between two cones.
3. Strength Training Exercises
Strength training is essential for football players to build muscle and improve performance. Some good strength training exercises for 12-year-olds include push-ups, squats, and lunges.
Push-ups are a great exercise to build upper body strength. Squats and lunges are excellent exercises for building leg strength. It’s important to use proper form when doing strength training exercises to prevent injury.
4. Passing and Receiving Drills
Passing and receiving are fundamental skills in football. Some good passing and receiving drills for 12-year-olds include one-touch passing, two-touch passing, and wall passing.
One-touch passing involves passing the ball with one touch. Two-touch passing involves passing the ball with two touches. Wall passing involves passing the ball against a wall and receiving it back.
5. Shooting Drills
Shooting is an essential skill in football. Some good shooting drills for 12-year-olds include shooting at targets, shooting on the run, and shooting with both feet.
Shooting at targets involves setting up targets and having players shoot at them. Shooting on the run involves running and shooting at the same time. Shooting with both feet involves practicing shooting with both the left and right foot.
6. Cool Down Exercises
After completing any football training exercises, it’s essential to cool down properly. Cool-down exercises can help prevent soreness and improve recovery. Some good cool-down exercises include jogging, static stretching, and foam rolling.
Static stretching involves holding a stretch for a period of time. Foam rolling involves using a foam roller to massage the muscles and improve circulation.
Football training exercises are essential for 12-year-olds to improve their skills and prepare for the game. By incorporating warm-up exercises, agility exercises, strength training exercises, passing and receiving drills, shooting drills, and cool-down exercises, 12-year-olds can become better football players and have more fun on the field.