Football

Football is a demanding sport for the knees involving frequent jumping/landing and change of direction. By warming-up with the FIFA 11+ programme the player can prepare themselves for the demands of the sport. Optimally the programme should be performed as a warm-up at least 2-3 times per week. The program consists of running drills, muscle-activation exercises and then more challenging running drills. These componenets address potential deficits in the strength and coordination of the stabilising muscles around the knee joint. It is important to use proper technique during all of the exercises (see Do’s and Don’ts of Performing Preventative Warm-up Programmes).

FIFA 11+ Summary Sheet

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Different Stages of Warm-Up

Running straight ahead

Running hip out

Running hip in

Running circling partner

Jumping with shoulder contact

Running - quick forwards and backwards

Bench

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The bench static

The bench alternate legs

The bench lift and hold alternate legs

8. Sideways bench static

Hamstrings

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Hamstrings beginner

Hamstrings intermediate

Hamstrings advanced

Single leg stance

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Single leg stance – hold the ball

Single leg stance – throw and catch

Single leg stance – test partner

Squats

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Squats with toe raise

Squats – walking lunges

Squats – one leg squats

Jumps

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Vertical jumps

Lateral jumps

Box jumps

Agility

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Running across the pitch

Bounding

Plant and cut