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Fitness Friday


Week 1 - 1 hour of Physical Activity 


The Physical Activity Guidelines for Americans, 2nd edition  issued by the US Department of Health and Human Services, recommend that children and adolescents ages 6 through 17 years do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily. 

Regular physical activity in children and adolescents promotes health and fitness. Compared to those who are inactive, physically active youth have higher levels of fitness, lower body fat, and stronger bones and muscles.

Physical activity also has brain health benefits for school-aged children, including improved cognition (e.g., academic performance, memory) and reduced symptoms of depression.

Regular physical activity in childhood and adolescence can also be important for promoting lifelong health and well-being and preventing risk factors for various health conditions like heart disease, obesity, and type 2 diabetes.

Challenge: Keep a diary of your physical activity during the months of January, February and March 2021. Share your creative workouts with Mass Youth Soccer on Social Media by tagging @mayouthsoccer on Facebook, Twitter and Instagram. 

Week 2 - Walk, Jog, Run

A great way to get yourself moving is to do aerobic activities such as going for a walk, run, or bike ride. These type of activities will make you breathe fast and get your heart going. This is a great way to stay in shape for the soccer season. Even though the weather is cold, getting outside has great health benefits including improving brain function, concentration and reducing stress. Health-related apps can make physical activity more engaging and fun for your Fitness Friday. Map My Run and Strava are two apps where you can track your runs, post photos and interact with friends.

Challenge: Go on a run or walk twice a week and track your progress using one of the apps above.

Week 3 - Injury Prevention with Dr Julie Hubbard

Just_For_Kicks_LogoJust4Kicks, led by Dr Julie Hubbard’s comprehensive exercise database was designed for youth soccer players, in an effort to promote injury prevention and performance enhancement amid the COVID-19 related "stay at home" orders.

View the full library of videos by clicking on the link below:

With much uncertainty surrounding the coming winter months, Just4Kicks has created a user-friendly, virtual bank of exercises that players can implement for the comfort of their own home! These exercises are user-friendly and involve minimal to no fitness equipment, allowing athletes a sense of 'autonomy' and 'competence' when completing their workouts. The database is a collection of 10 YouTube playlists with 300+ exercise videos. Each playlist starts with a "How To" video, describing exactly how to capitalize on each individual playlist. 

Please direct any specific exercise technique/prescription questions to

Week 4 - FIFA 11+ Kids

11_kids_posterIn children below the age of 14 years, there is a very little research relating to both epidemiology and the prevention of football injuries. F-MARC recently conducted a prospective study over two seasons in the Czech Republic and Switzerland. The overall injury incidence was lower compared with that in youth players. Interestingly, children suffered from a relatively high percentage of fractures, bone stress and other injuries of the upper limbs. This data inspired the development of a targeted injury-prevention program for children, the FIFA 11+ Kids.

Click here to view the FIFA 11+ Kids Activities

As with the FIFA 11+ program, the kids’ version was designed by a panel of international experts. There is a focus on:

  • spatial orientation, anticipation, and attention particularly while dual-tasking (to avoid unintended contact with other players or objects);
  • body stability and movement coordination (more general than specific);
  • learning appropriate fall techniques (to minimize the consequences of unavoidable falls)

Week 5 - Dr Julie Hubbard Fitness Friday Workout

Julie_videoThis week's Fitness Friday Workout is brought to you by Julie Hubbard of @Just4kicksBoston and @MoveStrongPhysicalTherapy is an at-home work at that works out all the major muscle groups. Click on the graphic to view the workout on YouTube

Week 6 - Exercise using nothing but a Soccer Ball

soccer-ball-workout-1441039291Soccer Ball for Fitness? Your soccer ball can be used for so much more than just practices and the game.  Visit the link below in Women’s Health Magazine to find several dynamic exercises you can implement into your daily or weekly fitness routine.  These exercises can be performed either indoor or outdoor and are a fun way to use your soccer ball to stay fit. Remember a healthy body and a healthy mind help to fight off illness.

How to Tone Up Using Nothing but a Soccer Ball ( 

Week 7

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Week 8

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Week 9

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Week 10

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