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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