FIFA 11+ BASIC WARM UP The FIFA 11+ is a 20-minute, warm-up program that when performed prior to training

ning (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 exercises, correct performance is of
great importance. After the basic warm up is mastered, players should progress to the intermediate and advanced strength, plyometric and balance exercises.

PART 1 RUNNING EXERCISES 8 MINUTES

RUNNING RUNNING RUNNING
STRAIGHT AHEAD HIP OUT HIP IN
The course is made up of Walk or jog easily, Walk or jog easily,
6 to 10 pairs of parallel stopping at each pair of stopping at each pair of
cones, approx. 5-6 meters cones to lift your knee and cones to lift your knee and
apart. Two players start at rotate your hip outward. rotate your hip inward.
the same time from the Alternate between left and Alternate between left and
same pair of cones. Jog right legs at successive right legs at successive
together all the way to the cones. 2 sets cones. 2 sets
last pair of cones. On the way back, you can
progressively increase your speed as you warm
up. 2 sets

RUNNING RUNNING RUNNING

CIRCLING PARTNER SHOULDER CONTACT QUICK FORWARD &
Run forward as a pair to Run forward in pairs to the BACKWARD
the first set of cones. first pair of cones. Shuffle As a pair, run quickly to the
Shuffle sideways to 90 sideways by 90 degrees to second set of cones then
degrees to meet in the meet in the middle then run backward quickly to
middle. Shuffle an entire jump sideways toward the first pair of cones,
circle around one another each other to make keeping your hips and
and then return to the shoulder-to-shoulder knees slightly bent. Keep
cones. Repeat for each pair of cones. contact. Note: Make sure you land on both feet repeating the drill, running two cones forward
Remember to stay on your toes and keep your with your hips and knees bent. Do not let your and one cone backward. Remember to take
center of gravity low by bending your hips and knees buckle inward. Make it a full jump and small, quick steps. 2 sets
knees. 2 sets synchronize your timing with your teammate as
you jump and land. 2 sets

PART 2 STRENGTH PLYOMETRICS BALANCE 10 MINUTES

THE BENCH SIDEWAYS BENCH HAMSTRINGS
STATIC STATIC BEGINNER
Starting Position: Lie on Starting Position: Lie on Starting Position: Kneel on
your front, supporting your your side with the knee of a soft surface. Ask your
forearms and feet. Your your lowermost leg bent to partner to firmly hold down
elbows should be directly 90 degrees. Support your your ankles. Exercise: Your
under your shoulders. upper body by resting on body should be completely
Exercise: Lift your body up, your forearm and knee. straight from the shoulder
supported on your The elbow of your to the knee throughout the
forearms. Pull your stomach in and hold the supporting arm should be directly under your exercise. Lean forward as far as you can,
position for 20-30 seconds. Your body should be shoulder. Exercise: Lift your uppermost leg and controlling the movement with your hamstrings
in a straight line. Try not to sway or arch your hips until your shoulder, hip and knee are in a and your gluteal muscles. When you can no
back. 3 sets straight line. Hold the position for 20-30 sec. longer hold the position, gently put your weight
Take a short break, change sides and repeat. on your hands, falling into a push-up position.
3 sets on each side Complete a minimum of 3-5 repetitions and/or 60
sec. 1 set

SINGLE-LEG STANCE SQUATS JUMPING

HOLD THE BALL WITH TOE RAISE VERTICAL JUMPS
Starting Position: Stand on Starting Position: Stand Starting Position: Stand
one leg. with your feet hip-width with your feet hip-width
Exercise: Balance on one apart. Place your hands on apart. Place your hands on
leg while holding the ball your hips if you like. your hips if you like.
with both hands. Keep Exercise: Imagine that you Exercise: Imagine that you
your weight on the ball of are about to sit on a chair. are about to sit on a chair.
your foot. Remember: Try Perform squats by bending Bend your legs slowly until
not to let your knees buckle inward. Hold for 30 your hips and knees 90 degrees. Do not let your your knees are flexed to approx. 90 degrees and
sec. Change legs and repeat. The exercise can knees buckle inward. Descend slowly then hold for 2 sec. Do not let your knees buckle
be made more difficult by passing the ball straighten up more quickly. When your legs are inward. From the squat position, jump up as high
around your waist and/or under your other knee. completely straight, stand on your toes then as you can. Land softly on the balls of your feet
2 sets slowly lower down again. Repeat the exercise with your hips and knees slightly bent. Repeat
for 30 sec. 2 sets the exercise for 30 sec. 2 sets

Information excerpted from the FIFA Medical and Research Centre’s “11+” poster.
PART 3 RUNNING EXERCISES 2 MINUTES
RUNNING RUNNING RUNNING
ACROSS THE PITCH BOUNDING PLANT & CUT
Run across the pitch, from Run with high bounding Jog 4-5 steps then plant on
one side to the other, at steps with a high knee lift, the outside leg and cut to
75-80% maximum pace. landing gently on the ball change direction.
2 sets of your foot. Use an Accelerate and sprint 5-7
exaggerated arm swing for steps at high speed (80-
each step (opposite arm 90% maximum pace)
and leg). Try not to let your before you decelerate and
leading leg cross the midline of your body or let do a new plant and cut. Do not let your knee
your knees buckle inward. Repeat the exercise buckle inward. Repeat the exercise until you
until you reach the other side of the pitch, then reach the other side, then jog back. 2 sets
jog back to recover. 2 sets

SPORTS MEDICINE
For more information on the F-MARC 11 program, including
instructional videos, please visit www.wakeortho.com.