River Flow Soccer Club

The CDC recommends that children and adolescents should do at least 1 hour (60 minutes) of physical activity each day. This can be divided among a variety of activity types:

Aerobic: at least 3 days per week: examples include brisk walking, running, bicycling, and many sports such as soccer, basketball, hockey, and lacrosse.

Muscle Strengthening: at least 3 days per week: examples include gymnastics, push-ups, pull-ups, sit-ups, and weight lifting for older children.

Bone Strengthening: at least 3 days per week: examples include high impact activities such as jumping rope, running, and many sports.

Coaching Health Modules

The health modules below can be used by coaches, parents, and players during practice or in the off-season to improve flexibility, strength, and fitness.
 

 1. Soccer Stretching Exercises

• Stretching is very important for flexibility, strength, and fitness.
• Coaches can print copies of the module for their players.
• This module is best for players aged 14-17.

2. Soccer Pleyometrics

• This module discusses how pleyometric training can improve sports performance.
• This module can be used by coaches during practices or by players during the off-season.
• This module is best for players aged 14-17.

3. Healthy Kids

• This module focuses on the importance of exercise and minimizing unhealthy activities.
• This module can be used by coaches during or after practice, or can be used by parents at home.
• This module has a handout for the players to take home.
• This module is best for players aged 8-11.

4. Fit for Fun

• This module discusses the importance of aerobic activity and comes with a handout for the players.
• This module can be used by coaches during practice, or can be sent home with players.
• This module is best for players aged 8-11.

5. Smoking Education

• This module focuses on the bad effects of smoking.
• This module can be used by coaches after practice, or can be used by parents.
• For more information in how to use smoking cessation with coaching techniques, refer to the Smoke Free Soccer Coaches Manual.
• This module is appropriate for players of all ages.

6. Drink Choices

• This module focuses on the importance of drink choices.
• This module can be used by both coaches and parents to reinforce the differences in milk, juice, soda, etc.
• This module requires some initial preparation and materials, so please read beforehand.
• This module is best for players aged 8-11. 

7. Sportsmanship

• This module focuses on the importance of sportsmanship.
• This can be used by coaches and parents to create a dialogue about what kinds of behavior make up good and bad sportsmanship.
• This module is appropriate for players of all ages.

8. Nutrition Information for Parents

• This information section focuses on the importance of fueling your soccer player with health meals and snacks.
• There are additional resources at the bottom of this section, including meal planners that give nutrition information of specific foods.
• This information can be used by both coaches and parents.
• This is best for players of all ages.

9. Offseason Training

Although you will develop the most as a soccer player during the season, the offseason is a crucial time to work on individual skills and to improve strength and conditioning. The best players maintain a year-round commitment to becoming better at every aspect of the game. There are a number of ways to accomplish this: from cross training with other sports to speed and agility workouts, to ball skill exercises, to strength training.