居家体育课㉘|两段居家足球小练习足球外教也热心示范

钱江晚报·小时新闻记者 高华生

本期居家体育课推送的是室内足球小练习。

和往期不同的是，本期推送的共有两位老师各自创编示范的室内足球小练习。一位是全国足球特色学校求知小学张裕文老师，另外则是长寿桥小学比利时足球外教Manix。两段室内足球小练习各有侧重、各有特色，大家可以对不同创编示范风格做个比较，选择自己有兴趣的进行练习。

要提醒的是，除了开头的问候之外，比利时外教Manix老师课程全程英文，跟视频学习的孩子外语这块（后附英语文字记录）可以提前预习一下。当然，也可以通过这段视频练练英语听力和语感，熟悉足球英语术语如何理解表达。

求知小学张裕文老师室内足球小练习

准备部分：

1、练习前请充分活动关节和肌肉拉伸，避免运动损伤。

2、根据个人身体素质调整自己休息时间

足球练习

1、左右脚推拉球：

降低重心，左右脚分别推拉球绕过障碍物。每组20次共三组

2、单脚拉球转圈：

保持身体平衡，用左（右）脚通过拉球绕过身体一周。每组10次每只脚做5次，共两组

3、双脚踩球：

用前脚掌交替踩球，保持身体平衡，重心在后脚。每组踩球30次，共三组

4、双脚移动踩球：

通过踩球将球慢慢向前（后）移动，注意控制重心，每组踩球30次，共两组

5、运球绕8字：

用两只脚的脚内侧将球绕出一个8字，每组绕5次，共三组。

#张裕文（左一）#

张裕文，下城区求知小学体育教师。毕业于浙江大学，亚足联C级教练。曾获得全国优质课评比一等奖，杭州市优质课一等奖。带领求知小学校足球队多次获得下城区冠军，全国前四名的好成绩。

长寿桥小学足球外教Manix室内足球小练习

Renders M. [马尼克斯]:

Video 1 ROLLING WITH THE BALL!!

Ball feeling with right and left foot.

- Rolling the ball forward and backwards with the underside of your foot, from your toes until your heel.

First right foot, then left foot.

- Rolling the ball from left to right and back. From the inside of your foot to the outside.

First right foot and then left foot.

- Repeat number one, but everytime change your foot.

- Repeat number 2, but everytime change your foot.

Renders M. [马尼克斯]:

Video 2

Stepping on a ball

- step on, step off

- step on, step in front of the ball, step on, step behind the ball

- step on and step left side and right side of the ball

- step alternately with right foot and left foot on the ball

- repeat, but now faster

Video 3

Passing against the wall

- play the ball with the inside of your foot to the wall, first right foot then left foot.

- play alternately with right foot and left foot to the wall

- when the ball come back, control the ball under your foot.

Movie 4 - Football moves

- Step out / Body move

step left or right side of the ball. (in action, take with other foot)

- Step over

step over (around) the ball from outside to inside. (in action, take with the same foot, the ball with the outside of your foot.)

- Scissors

Step around the ball from inside to outside. (in action, take the ball with the other foot, outside foot)

- Combination scissor and step over.

- Double scissor.

Video 5

Senseball / ball with rope

Attention points.

* Don't have it, then put the ball in a bag or a net.

* Ball don't touch the ground, and your elbow hand is in the middle of your stomach.

* When playing the ball, don't use to much power, the ball doesn't need to come higher then your knee!

- Play ball sideways with the inside of your foot. Right foot / left foot.

- Play all forward with the inside of your foot. First right, then left, then combinate right and left and go faster with tripling.

- Combination of playing sideways and playing forward.

- Play ball from front to behind your supporting leg. First right, then left, and then both.

Video 6 - Passing with control

- Play and control with the inside of your foot. Right foot then left foot.

- After control with inside of one foot, you play with the. other foot.

- Play with the inside of your foot and control the ball under the same foot. First right then left.

- Change foot after controlling the ball under one foot. (roll the ball to the other foot)

- Play the ball after tripling on the ball. First right, then left.

- Play the ball with your right foot and left foot, changing with controlling the ball with the outside of your foot.

- Play from one wall to the other wall. Control inside foot and use the other foot.

- Play from one wall to the other wall. Control the ball behind your support leg. First left then right.

- In a corner, play from one side to the other side. Use 2 foot, right and left.

- In a corner, play from one side to the other side. Use 2 foot, left and right while turning around.

Video 7 - Stepping and rolling

- Step alternately on the ball.

- Speed up alternately.

- Stepping on a ball forward, to left, backwards and to right and then back. First with 2 foot, then single foot.

- Step and roll the ball outside to the other foot and back.

- Step and roll the ball behind your other leg to the other and back.

- Play Tic Tac, play ball with the inside foot from one foot to the other foot.

- Tic tac and roll the ball.

- Tic tac, roll the ball and give it an extra roll to the outside.

Manix老师是杭州市长寿桥小学的足球外教。他是来自比利时的一位A级足球教练，曾任当地学校的青少年足球队主教练。

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