PhysicalIsolatedMovement
Hip mobility game (u14)
Build hip range and control early in a game format — hip mobility was almost non-existent and is better gained through an enjoyable habit than a forced routine.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 9
- Intensity
- Low
- Sets and reps
- 2 × 8
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 6 m
Equipment: Markers, Cones
The coach serves and manages the breaks.
1 steps
A playful circuit of long steps, hip openings and transitions between cones, focused on comfortable range. Progress to include a controlled change of direction.
Exercise sequence
Coaching points
- Range with control, always — at this age you build the habit, not chase the extreme.
- A mobile hip today is the injury-free dive tomorrow; it is worth investing early.
- Symmetrical movements, working both sides equally.
- It is a game: keep it light and varied, so the habit takes without boring.
Progressions
- Include a change of direction.
- Slightly increase the range.
Regressions
- Slow, controlled movement only.
- Reduce the number of positions.