FIFA 11+ BASIC WARM UP

1 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.

2 Repeat for each pair of to stay on your toes and keep yourcenter of gravity low by bending your hips andknees. 2 setsRUNNINGSHOULDER CONTACTRun forward in pairs to thefirst pair of cones. Shufflesideways by 90 degrees tomeet in the middle thenjump sideways towardeach other to makeshoulder-to-shouldercontact. Note: Make sure you land on both feetwith your hips and knees bent. Do not let yourknees buckle inward. Make it a full jump andsynchronize your timing with your teammate asyou jump and land. 2 setsRUNNINGQUICK FORWARD &BACKWARDAs a pair, run quickly to thesecond set of cones thenrun backward quickly tothe first pair of cones,keeping your hips andknees slightly bent. Keeprepeating the drill, running two cones forwardand one cone backward.

3 Remember to takesmall, quick steps. 2 setsPART 1 RUNNING EXERCISES 8 MINUTESTHE BENCHSTATICS tarting Position:Lie onyour front, supporting yourforearms and feet. Yourelbows should be directlyunder your shoulders. Exercise:Lift your body up,supported on yourforearms. Pull your stomach in and hold theposition for 20-30 seconds. Your body should bein a straight line. Try not to sway or arch setsSIDEWAYS BENCHSTATICS tarting Position: Lie onyour side with the knee ofyour lowermost leg bent to90 degrees. Support yourupper body by resting onyour forearm and elbow of yoursupporting arm should be directly under yourshoulder. Exercise:Lift your uppermost leg andhips until your shoulder, hip and knee are in astraight line. Hold the position for 20-30 a short break, change sides and repeat.

4 3 sets on each sideHAMSTRINGSBEGINNERS tarting Position: Kneel ona soft surface. Ask yourpartner to firmly hold downyour ankles. Exercise:Yourbody should be completelystraight from the shoulderto the knee throughout theexercise. Lean forward as far as you can,controlling the movement with your hamstringsand your gluteal muscles. When you can nolonger hold the position, gently put your weighton your hands, falling into a push-up a minimum of 3-5 repetitions and/or 60sec. 1 setSINGLE-LEG STANCEHOLD THE BALLS tarting Position: Stand onone : Balance on oneleg while holding the ballwith both hands. Keepyour weight on the ball ofyour foot. Remember: Trynot to let your knees buckle inward. Hold for 30sec. Change legs and repeat. The exercise canbe made more difficult by passing the ballaround your waist and/or under your other setsSQUATSWITH TOE RAISES tarting Position: Standwith your feet hip-widthapart.

5 Place your hands onyour hips if you like. Exercise:Imagine that youare about to sit on a squats by bendingyour hips and knees 90 degrees. Do not let yourknees buckle inward. Descend slowly thenstraighten up more quickly. When your legs arecompletely straight, stand on your toes thenslowly lower down again. Repeat the exercisefor 30 sec. 2 setsJUMPINGVERTICAL JUMPSS tarting Position:Standwith your feet hip-widthapart. Place your hands onyour hips if you like. Exercise: Imagine that youare about to sit on a your legs slowly untilyour knees are flexed to approx. 90 degrees andhold for 2 sec. Do not let your knees buckleinward. From the squat position, jump up as highas you can. Land softly on the balls of your feetwith your hips and knees slightly bent.

6 Repeatthe exercise for 30 sec. 2 setsPART 2 STRENGTH PLYOMETRICS BALANCE 10 MINUTESFIFA 11+ BASIC WARM UP The FIFA 11+ is a 20-minute, warm-up program that when performed prior to training (at least twice aweek) will reduce injuries by up to 50 percent. Prior to matches, only the running exercises should be performed. For all exercises, correct performance is ofgreat importance. After the BASIC warm up is mastered, players should progress to the intermediate and advanced strength, plyometric and balance excerpted from the FIFA Medical and Research Centre s 11+ poster. PART 3 RUNNING EXERCISES 2 MINUTESRUNNINGACROSS THE PITCH Run across the pitch, fromone side to the other, at 75-80% maximum pace. 2 setsRUNNINGBOUNDINGRun with high boundingsteps with a high knee lift,landing gently on the ballof your foot.

7 Use anexaggerated arm swing foreach step (opposite armand leg). Try not to let yourleading leg cross the midline of your body or letyour knees buckle inward. Repeat the exerciseuntil you reach the other side of the pitch, thenjog back to recover. 2 setsRUNNINGPLANT & CUTJog 4-5 steps then plant onthe outside leg and cut tochange and sprint 5-7steps at high speed (80-90% maximum pace)before you decelerate anddo a new plant and cut. Do not let your kneebuckle inward. Repeat the exercise until youreach the other side, then jog back. 2 setsFor more information on the F-MARC 11 program, includinginstructional videos, please visit MEDICINE