Academy SPARQ Training
SPARQ DYNAMIC WARM-UP (Set up – 16 x 6 yards)
1. Skip with forward arm swing, jog back diagonal
2. Skip with backward arm swing, jog back diagonal
3. Opposite arm, opposite leg skip, gentle stride back diagonal
4. Still skip (pop up) with elbows back alternating with arms back, stride back diagonal
5. Rotate upper body opposite direction from feet, back pedal diagonal
6. Hand at ears with elbows out, elbows down side-to-side, back pedal diagonal
7. (1) push (2) knee up to opposite arm, back pedal ½ way diagonal, then turn and run
8. (1) knee to opposite arm (2) touch (3) pass (4) switch feet, jog diagonal
9. Pop-up jog, step and stretch, back high knee claw the studs’ diagonal
10. Push-up position, dynamic calf stretches, on “go” up and stride easy, walk back
11. Step and stretch the quads (same hand), ½ way press opposite hand on back of the head, back fast heels up
Diagonal
12. High out up rotate across, ½ way turn and opposite backward, back burst diagonal ½ way and walk
13. Knee up down open to the front (foot doesn’t touch), ½ way opposite, back sharp back pedal ½ way turn and burst
14. Rhythm open and outs with a clap, back jog
15. Squat with hands on toes, flex and extend hams (5 repetitions) stay at start
16. Step forward brush both hand on outside of lead leg, ½ ways ½ kick, back combine the two diagonal
17. Dynamic side lunges, stay at start
18. Side kick out, stay at start
19. Open and flick, stay at start
20. Open and flick, touch the toes, stay at start
21. Face each other three side skip, 2 side lunges, side skip back
22. Same with high skip, 2 side lunges, walk back
23. Hop on right foot increasing speed, switch on clap from coach (½ ways), and jog back
24. Same, but sprint to end on second clap, jog back
25. Double-footed jumps (pop off the ground), ½ way burst to end, jog back
26. Diagonal jump-lunge ½ ways, backward back
27. Same but shorten and speed up on each one, ½ way sprint end, jog back
28. Same backward, on clap sprint back to start (about ½ ways)
5 dots, groups on opposite cone (½)
29. On go, 1st play in each line sprint to right side of middle cone go around the cone to the left, hit cone cut directly back (middle cone on right-hand side) to opposite corner (players will end up at cone to the left of their start)
30. Same with multiple groups going
31. All the way across, check back to middle around the middle cone (cone stays on right) players end up at cone to the left of their start)
32. Same with multiple groups going start same way as the beginning with the 5 dot configuration
33. Side skip other groups start cone, diagonal spring to opposite cone, back to start
34. Straight up, to middle, back to start (cone on right)
35. Jog forward, on “go” one step explode back to start (react don’t anticipate)
36. Jog forward, on “go” one step explode to right/left (90 degree)
37. Jog forward, on “go” one step explode to right/left (135 degree)
38. Jog forward, on “go” 45 degree to right/left, on “go” 135 degree to left/right