Joint mobility in a circle of 12 players: from the ankles to the neck, static or alternated with a gentle jog

Goal

Warm up the bone and joint system before the session or the match, with wide and controlled movements of all the joints, from the bottom up, to prepare the body for effort.

Description

A 15 x 15 m area. Twelve players (A1 to A12) form a circle about 11 m in diameter, facing the centre, with the coach (E) in the middle, so that everyone can see and hear them. The coach names a joint and everyone does its mobility movement at the same time, always wide, slow and controlled, and in both directions. The work goes from the bottom up: ankles (circles with the toe on the ground and flexion and extension), knees (circles with the knees together), hips (wide circles and openings), shoulders (circles forwards and backwards), elbows (flexion and extension), wrists (circles), fingers (opening and closing the hands) and neck (very slow turns). Everything can be done on the spot or alternated with a continuous gentle jog: between one joint and the next the circle starts jogging in one direction, following the line of the circle, and on stopping the next joint is done.

Step by step

1. 1

   The twelve players jog very gently in the direction the coach sets, following the line of the circle, to raise the temperature a little.

2. 2

   On the coach's call everyone stops, facing the centre, and does the named joint: wide, slow circles in both directions.

3. 3

   Players jog again for a moment and do the next joint, always from the bottom up, until reaching the neck.

Rules

Movements always slow, wide and controlled, without bouncing or jerking, and in both directions. The work goes from the bottom up: ankle, knee, hip, shoulder, elbow, wrist, fingers and neck. In the jogs, players run in the direction the coach sets, following the line of the circle and without overtaking. Nobody forces a joint to the point of pain.

Equipment

• Cones (optional, to mark the circle)

Physical focus

Recommended times by goal

• Flexibility: 1 × 4' · Low intensityOrientativo

Rotation and restart

There is no rotation: everyone does the same movement at the same time from their place in the circle; only the joint the coach indicates changes.

Coaching points

• Wide, slow movements, controlling the whole range.
• Breathe calmly and keep the body relaxed.
• Do the circles in both directions and with both legs or both arms.
• Listen to the coach and do not get ahead of the next joint.

Common mistakes

• Doing the movements fast and with bouncing.

  How to correct: Go slowly, without jerks and with the full range.

• Always staying in the same direction or on the same side.

  How to correct: Change direction and work both sides equally.

• Overtaking a teammate when jogging in the circle.

  How to correct: Keep the distance and the pace, following the line.

Questions for the players

• “Which joint feels stiffest today?”
• “How does the feeling in your body change after the gentle jog?”

Levels

• A · easyOnly on the spot, with the large joints (ankle, knee, hip and shoulder) and without a jog.
• B · standardAll the joints, on the spot and with a gentle jog between them, as described.
• C · advancedThe same movements with a ball in the hands or at the feet and with changes of direction in the jog.

If you have fewer or more players

• With 8 fewer: A smaller circle of eight players, with the coach in the centre. (Joint mobility in a circle of eight)
• With more: A second concentric circle, with a larger radius, with another group working at the same time. (Mobility in two circles)
• With odd numbers: The extra player stands in the centre with the coach and acts as a guide.

Age

Variations

• A different exercise for each joint. For each joint the movement changes: circles, flexions, openings or swings.
• Static or with a jog. Everything is done standing on the spot, or alternated with a continuous gentle run between joints.
• With a ball. Each player has a ball and does the mobility work by moving it with the hands or feet.