Draw your shoulder blades in towards your spine so that they lie flat against your back. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot.Assume the starting position by lying on your front, supporting yourself on your forearms and feet.This exercise strengthens your core muscles, which is important to ensure stability of the body in all movements.PART 2 – STRENGTH, PLYOMETRICS, BALANCE EXERCISES The subsequent levels are outlined in the FIFA 11+ workbook. Only when an exercise can be performed without difficulty for the specified duration and number of repetitions should the player progress to the next level of the exercise. I will be outlining the ‘Level 1’ version of each of these exercises every player should start here. Part 2 of the FIFA 11+ involves exercises 7-12 that focus on strength, plyometrics and balance. Part 1 outlined the exercises 1-6 which focused on different running and agility drills. For competition days, only Parts 1 and 3 should be completed. All 3 parts should be completed in order at least twice per week prior to training sessions. If you missed Part 1 in my previous blog, check it out here to catch up!įor a quick refresher, the FIFA 11+ Warm-Up Programme is a 3-part program used all over the world to prevent soccer injuries and improve balance, strength and agility during play. Today we will discuss Part 2 of the FIFA 11+ Warm-Up Programme.
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