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FIFA Injury Prevention Advanced Warmup

Advanced Strength, Plyometrics & Balance

The FIFA 11+ is a 20-minute, warm-up program that when performed prior to training (at least twice a week) will reduce injuries by up to 50 percent. The following exercises are beginner, intermediate and advanced. After mastering the beginner exercises, players should proceed to the next levels (from left to right). Each level requires 4 weeks to master. These strengthening exercises should not be performed prior to matches. For all exercises, correct performance is of great importance.

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STRENGTH – PLYOMETRICS – BALANCE – 10 MINUTES

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THE BENCH - Static
Starting position: Lie on your front, support upper body with forearms. Elbows directly under shoulders.

Exercise: Lift upper body, pelvis and legs up until your body is in a straight line from head to foot. Pull in stomach and gluteal muscles and hold the position for 20-30 sec. 3 sets.

Important: Do not sway or arch your back. Do not move your buttocks upwards.

Video Demonstration 1

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THE BENCH - Alternate Legs
Starting position: Lie on your front, support upper body with forearms. Elbows directly under shoulders. Exercise: Lift upper body, pelvis and legs up until your body is in a straight line from head to foot. Pull in stomach and gluteal muscles. Lift each leg in turn, holding for a count of 2 sec. Continue for 40-60 sec. 3 sets.

Important: Do not sway or arch your back. Do not move your buttocks upwards. Keep pelvis stable and do not let it tilt to the side.

Video Demonstration 2

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THE BENCH - One Leg Lift & Hold
Starting position: Lie on your front, support upper body with forearms. Elbows directly under your shoulders. Exercise: Lift upper body, pelvis and legs up until your body is in a straight line. Pull in stomach and gluteal muscles. Lift one leg about 10-15cm off the ground and hold the position for 20-30 sec. Repeat with other leg. 3 sets.

Important: Do not sway or arch your back. Do not move your buttocks upwards. Keep pelvis is stable and do not let it tilt to the side.

Video Demonstration 3

 
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SIDEWAYS BENCH - Static
Starting position: Lie on your side with the knee of lowermost leg bent to 90 degrees, support yourself on forearm and lowermost leg. Elbow of supporting arm directly under shoulder.

Exercise: Lift pelvis and uppermost leg until they form a straight line with your shoulder and hold the position for 20-30 sec. Repeat on other side. 3 sets.

Important: Keep pelvis stable and do not let it tilt downwards. Do not tilt shoulders, pelvis or leg forwards or backwards.

Video Demonstration 1

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SIDEWAYS BENCH - Raise & Lower Hip
Starting position: Lie on your side with both legs straight, support yourself on forearm. Elbow of supporting arm directly under shoulder.

Exercise: Raise pelvis and legs until your body forms a straight line from the uppermost shoulder to the uppermost foot. Lower hips to the ground and raise them back up again. Continue for 20-30 sec. Repeat on other side. 3 sets.

Important: Do not tilt shoulders or pelvis forwards or backwards. Do not rest head on your shoulder.

Video Demonstration 2

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SIDEWAYS BENCH - With Leg Lift
Starting position: Lie on your side with both legs straight, support yourself on forearm and lower leg. Elbow of supporting arm directly under shoulder.

Exercise: Raise pelvis and legs until your body forms a straight line from the uppermost shoulder to the uppermost foot. Lift uppermost leg up and slowly lower it down again. Continue for 20-30 sec. Repeat on other side. 3 sets.

Important: Keep pelvis stable and do not let it tilt downwards. Do not tilt shoulders or pelvis forwards or backwards.

Video Demonstration 3

 
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HAMSTRINGS - Beginner
Starting position: Kneel with knees hip-width apart; partner pins your ankles firmly to the ground with both hands.

Exercise: Slowly lean forward, while keeping your body straight from the head to the knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. 3-5 repetitions.

Important: Do exercise slowly at first, but once you feel more comfortable, speed it up.

Video Demonstration 1

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HAMSTRINGS - Intermediate
Starting position: Kneel with knees hip-width apart; partner pins your ankles firmly to the ground with both hands.

Exercise: Slowly lean forward, while keeping your body straight from the head to the knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. 7-10 repetitions.

Important: Do exercise slowly at first, but once you feel more comfortable, speed it up.

Video Demonstration 2

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HAMSTRINGS - Advanced
Starting position: Kneel with knees hip-width apart; partner pins your ankles firmly to the ground with both hands.

Exercise: Slowly lean forward, while keeping your body straight from the head to the knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. Min. 12-15 repetitions.

Important: Do exercise slowly at first, but once you feel more comfortable, speed it up.

Video Demonstration 3

STRENGTH – PLYOMETRICS – BALANCE – 10 MINUTES

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SINGLE-LEG STANCE - Hold The Ball
Starting position: Stand on one leg, knee and hip slightly bend and hold the ball in both hands.

Exercise: Hold balance and keep body weight on the ball of your foot. Hold for 30 sec., and repeat on the other leg. Exercise can be made more difficult by lifting the heel from the ground slightly or passing the ball around your waist and/or under your other knee. 2 sets on each leg.

Important: Do not let your knee buckle inwards. Keep pelvis horizontal and do not let it tilt to the side.

Video Demonstration 1

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SINGLE-LEG STANCE - Throwing Ball with Partner
Starting position: Stand on one leg, face a partner at a distance of 2-3m.

Exercise: Keep balance while you throw the ball to one another. Hold in your stomach and keep weight on the ball of your foot. Continue for 30 sec. and repeat on the other leg. Exercise can be made more difficult by lifting the heel from the ground slightly. 2 sets on each leg.

Important: Do not let your knee buckle inwards. Keep pelvis horizontal and do not let it tilt to the side.

Video Demonstration 2

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SINGLE-LEG STANCE - Test Your Partner
Starting position: Stand on one leg, at arm’s length from your partner.

Exercise: Keep balance while you and your partner in turn try to push the other off balance in different directions. Continue for 30 sec. and repeat on the other leg. 2 sets on each leg.

Important: Do not let your knee buckle inwards. Keep pelvis horizontal and do not let it tilt to the side.

Video Demonstration 3

 
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SQUATS - With Toe Raise
Starting position: Stand with feet hip-width apart, hands on your hips.

Exercise: Slowly bend hips, knees and ankles until your knees are flexed to 90 degrees. Lean upper body forwards. Then straighten upper body, hips and knees, and stand up on your toes. Then slowly lower down again, and straighten up slightly more quickly. Repeat for 30 sec. 2 sets.

Important: Do not let your knee buckle inwards. Lean upper body forward with a straight back.

Video Demonstration 1

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SQUATS - Walking Lunges
Starting position: Stand with feet hip-wide apart, hands on your hips.

Exercise: Lunge forward slowly at an even pace. Bend hips and knees slowly until your leading knee is flexed to 90 degrees. The bent knee should not extend beyond the toes. 10 lunges on each leg. 2 sets.

Important: Do not let your knee buckle inwards. Keep upper body straight and pelvis horizontal.

Video Demonstration 2

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SQUATS - One-Leg Squats
partner

Exercise: Slowly bend your knee, if possible until it is flexed to 90 degrees, and straighten up again. Bend slowly then straighten slightly more quickly. Repeat on the other leg. 10 squats on each leg. 2 sets.

Important: Do not let your knee buckle inwards. Keep upper body facing forward and pelvis horizontal.

Video Demonstration 3

 
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JUMPING - Vertical Jumps
Starting position: Stand with your feet hip-width apart, hands on your hips.

Exercise: Slowly bend hips, knees and ankles until your knees are flexed to 90 degrees. Lean upper body forwards. Hold this position for 1 sec. then jump as high as you can, and straighten whole body. Land softly on the balls of your feet. Repeat for 30 sec. 2 sets.

Important: Jump off both feet. Land gently on the balls of both feet with your knees bent.

Video Demonstration 1

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JUMPING - Lateral Jumps
Starting position: Stand on one leg. Bend hips, knee and ankle slightly and lean upper body forwards.

Exercise: Jump from your supporting leg approximately 1m to the side onto the other leg. Land gently on the ball of your foot and bend your hips, knee and ankle. Hold this position for about a second and then jump on the other leg. Repeat for 30 sec. 2 sets.

Important: Do not let your knee buckle inwards. Keep upper body stable and facing forward and pelvis horizontal.

Video Demonstration 2

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JUMPING - Box Jumps
Starting position: Stand with feet hip-width apart, imagine a cross you are standing in the middle of.

Exercise: Jump with both legs forwards and backwards, from side to side, and diagonally across the cross. Keep upper body slightly leaned forwards. Jump as quickly and explosively as possible. Repeat for 30 sec. 2 sets.

Important: Land softly on the balls of both feet. Bend hips, knees and ankles on landing. Do not let your knee buckle inwards.

Video Demonstration 3

 Learn more about Wake Orthopaedics Soccer Injury Prevention Program.

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