Table 1 Exercises and repetitions of the FIFA11+ program
From: The FIFA 11+ injury prevention program for soccer players: a systematic review
Exercise | Repetitions |
|---|---|
I. Running exercises, 8 minutes (starting warming up, in pairs; Path consists of 6-10 pairs of parallel cones) | |
Running Straight Ahead | 2 |
Running Hip Out | 2 |
Running Hip In | 2 |
Running Circling Partner | 2 |
Running Shoulder Contact | 2 |
Running Quick Forwards and Backwards | 2 |
II. Strength, plyometrics, balance, 10 minutes | |
The Bench: | |
Level 1: static | 3×20-30 sec |
Level 2: alternate legs | 3×20-30 sec |
Level 3: one leg lift and hold | 3×20-30 sec |
Sideways Bench: | |
Level 1: static | 3×20-30 sec (each side) |
Level 2: raise and lower hip | 3×20-30 sec (each side) |
Level 3: with leg lift | 3×20-30 sec (each side) |
Hamstrings | |
Level 1: Beginner | 3-5 |
Level 2: Intermediate | 7-10 |
Level 3: Avanced | 12-15 |
Single-leg Stance | |
Level 1: hold the Ball | 2×30 sec |
Level 2: throwing ball with partner | 2×30 sec |
Level 3: test your partner | 2×30 sec |
Squats: | |
Level 1: with toe raise | 2×30 sec |
Level 2: walking lunges | 2×30 sec |
Level 3: one leg squats | 2×30 sec (each leg) |
Junping | |
Level 1: vertical jumps | 2×30 sec |
Level 2: lateral jumps | 2×30 sec |
Level 3:box jumps | 2×30 sec |
III. Running Exercises, 2 minutes (End of heating) | |
Running across the pitch | 2 |
Running bouding | 2 |
Running plant and cut | 2 |