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FIFA 11+ BASIC WARM UP

RUNNINGSTRAIGHT AHEADThe course is made up of 6 to 10 pairs of parallelcones, approx. 5-6 metersapart. Two players start atthe same time from thesame pair of cones. Jogtogetherall the way to thelast pair of cones. On the way back, you canprogressively increase your speed as you warmup. 2 setsRUNNINGHIP OUTWalk or jog easily,stopping at each pair ofcones to lift your knee androtate your hip between left andright legs at successivecones. 2 setsRUNNINGHIP INWalk or jog easily,stopping at each pair ofcones to lift your knee androtate your hip between left andright legs at successivecones. 2 setsRUNNINGCIRCLING PARTNERRun forward as a pair tothe first set of sideways to 90degrees to meet in themiddle. Shuffle an entirecircle around one anotherand then return to thecones.

FIFA 11+ BASIC WARM UP The FIFA 11+ is a 20-minute, warm-up program that when performed prior to training (at least twice a week) will reduce injuries by up to 50 percent. Prior to matches, only the running exercises should be performed. For all …

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