Sample Workout
Warm
up (approx.
5 minutes) Soccer
is all
about
mobility
and the
BallFitness™ limber
up reflects
this with
a series
of gentle
body movements
targetting
the specific
muscles
that will
be used
during
subsequent
components
of the
workout.
Dynamic/Static
Stretches
(approx.
5 minutes)
The
importance
of stretching
in any
well thought-out
fitness
program
cannot
be understated.
As the
body is
not fully
warmed
up yet,
a series
of very
gentle
stretches
are introduced
to prepare
the body
for the
next phase
of the
workout.
This approach
is designed
to ensure
that at
all times
during
the session,
the risk
of injury
is minimised.
Continuous
Movement
Ball Mastery
(approx.
8 minutes)
Ball
mastery
activities
introduce
some basic
features
of ball
control
and movement
using
hand movements
and Footwork.
This will
involve
individual
and group
activity
with the
emphasis
on basic
techniques
and increasing
the heart
rate.
Stretches
(approx.
3 minutes)
Several
more Dynamic
and Static
stretching
exercises
will be
used to
ensure
the participants
body is
ready
for game
activity.
Game
Scenario
Drills
(approx. 16 minutes)
(approx. 16 minutes)
Beginners
and experts
of handball
and soccer
alike
can derive
immense
benefit
from the
‘game
scenario’
drills.
These
primarily
target
BallFitness handball/soccer
‘touch
and technique,
probably
the most
important
factors
in determining
how well
players
perform
during
the live
game.
Our Programs
A
BallFitness™ session
generally runs
for between
1 and 2 hours.
The amount of
time actually
spent involved in
vigorous activities
is generally
targetted at
1 hour. Other
time will be
spent providing
instruction
in, and
demonstration
of, the BallFitness™ routines.
Typical components of a BallFitness™ session are described here, but please note that session structures are flexible and variations do occur.
Please note: Participants in BallFitness™ do so at their own risk.
Typical components of a BallFitness™ session are described here, but please note that session structures are flexible and variations do occur.
Please note: Participants in BallFitness™ do so at their own risk.
The BallFitness™ Game Experience – adapted format non-contact HandBall/Soccer (2 x 10 minute halves)
The
game is
the most
enjoyable
and exciting
aspect
of the
BallFitness™ program.
The
game will
shift continuously
from soccer
and handball
depending
on the trainers
instruction,
ensuring
the game
has an unpredictable and
exciting
flow.
The
BallFitness™ Game
Experience
maximises
the fun
aspects
of BallFitness™ and
gives participants
a controlled
competitive
outlet in
which to
bring the
skills and
techniques
they have been
practising
into effect.
IMPORTANT
SAFETY NOTICE: In
offering
this facility
to members
of the public,
safety is
of course
a primary
concern
of BallFitness™ (the
organisation).
The game
experience
carries
a risk of
injury for
participants.
The
BallFitness™ program
applies
a number
of measures
to ensure
that the
risk of
injury is
minimised.
Here