Warm-up exercises

Soccer warm-up program

It has been shown that a structured warm-up reduces the risk of injuries. For soccer players, there is even a scientifically supported warm-up. This program has been proven effective in preventing injuries in soccer players older than 14 years.

The program is called FIFA 11+ and was put together by the FIFA (Fédération Internationale de Football Association). Research shows that performing this program reduces the risk of injury in soccer players by 30%.

The warm-up consists of three parts with a total of 15 exercises and must be performed at least twice per week:

  • Part 1: Running and stretching (six exercises).
  • Part 2: Core and leg strength (six exercises at three levels).
  • Part 3: Agility at high speed (three exercises).

Duration of the warm-up
The duration of the program is about 20 minutes. For a pre-match warm-up, only the running exercises are performed (part 1 and part 3). Part 2 is too taxing at that time.

Example

Below is an example of the entire warm-up. Under the video the warm-up is discussed per part with examples of each exercise separately.Note: for the pre-match warm-up, skip part 2 (exercises 7 through 12).

Part 1

The first part consists of running drills. Place two rows of cones in a straight line next to each other and split the team in two. Each half of the team stands behind a row of cones. Then perform the following exercises. This part takes about 8 minutes.

# Exercise Example
1 Jog straight ahead at an easy pace (2x). View
2 Jog at an easy pace and rotate the hip outward. View
3 Jog at an easy pace and rotate the hip inward. View
4 Jog at an easy pace and at each cone sidestep around your teammate. View
5 Jog at an easy pace and at each cone make shoulder contact with your teammate. View
6 Run forward quickly and then backward. View

Additionally, stretching exercises can be done.

Part 2

The second part of the warm-up consists of exercises that are divided into three levels. You can choose at which level you do this part of the warm-up. Always start with level 1. If that has gone well several times, then you can try it at the next level. This part takes about 10 minutes.

Level 1

# Exercise Example
7.1 Plank.
3 x 20-30 seconds.		 View
8.1 Side plank with bent knee.
3 x 20-30 seconds (both sides).		 View
9.1 Hamstrings, fall forward.
3-5 repetitions.		 View
10.1 Stand on one leg holding the ball in front.
2 x 30 seconds (both legs).		 View
11.1 Squats with toe raise.
2 x 30 seconds.		 View
12.1 Jump straight up.
2 x 30 seconds.		 View

Level 2

# Exercise Example
7.2 Plank with alternating legs.
3 x 40-60 seconds.		 View
8.2 Side plank with leg raise.
3 x 20-30 seconds (both sides).		 View
9.2 Hamstrings, fall forward.
7-10 repetitions.		 View
10.2 Stand on one leg, throw the ball.
30 seconds (both legs).		 View
11.2 Walking lunges.
10 lunges/steps (both legs).		 View
12.2 Lateral jumps.
2 x 30 seconds.		 View

Level 3

# Exercise Example
7.3 Plank, single-leg hold.
3 x 20-30 seconds (both legs).		 View
8.3 Side plank with knees extended.
3 x 20-30 seconds (both sides).		 View
9.3 Hamstrings, fall forward.
12-15 repetitions.		 View
10.3 Stand on one leg, balance perturbations with a teammate.
2 x 30 seconds (both legs).		 View
11.3 Squats, single-leg, with a teammate.
2 x 10 repetitions (both legs).		 View
12.3 Box jumps, jump in different directions.
2 x 30 seconds.		 View

Part 3

The third part of the warm-up consists of running drills. This part takes about 2 minutes.

# Exercise Example
13 Run straight across the field at high speed.
2 x 40m fast out (and easy back).		 View
14 Bounding, with large steps and high knee lift.
2 x 6-8 boundings out (and easy back).		 View
15 Run, plant, and turn away.
2 x 40m out (and easy back).		 View

Finally

It is important to always perform the exercises correctly. If you develop symptoms while doing the warm-up, it is best to take it a bit easier. Ask a physical therapist for help if your symptoms persist.

The entire warm-up schedule can be downloaded here in PDF format.

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