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).
Different Stages of Warm-Up
Single leg stance