Injury preventionIsolatedMovement
Playful prevention activation (under-10)
Introduce hip mobility and general activation in a game format, building the habit of preparing the body before playing without using "injury prevention" language.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 6
- Intensity
- Low
- Sets and reps
- 1 × 6
Microcycle days it fits
MD-4
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 6 × 4 m
Equipment: Cones
The coach serves and manages the breaks.
1 steps
A short sequence of imitation movements — "walk like a crab", "jump like a frog" — covering hip mobility and general activation, with no technical demand at all.
Exercise sequence
Coaching points
- Keep it all playful; the goal is building the habit, not explaining the physiological reason.
- Join in physically with the group — at this age, imitating the coach matters more than verbal instruction.
- Accept imperfect execution; what matters is repeating the habit week after week, not perfect technique.
- Keep the same sequence session to session, so it becomes automatic.
Progressions
- Let a child pick the next movement to imitate.
- Add a new movement every few weeks.
Regressions
- Reduce to three movements.
- Do it alongside an older teammate demonstrating.