FIFA Injury Prevention Advanced Warmup
This advanced strength, plyometrics and balance program developed by FIFA is a 20-minute, warm-up program that’s designed to reduce injuries by up to 50 percent when performed prior to training. These exercises should not be performed right before soccer matches.
THE BENCH
Lie on your front and support your upper body with your forearms. Your elbows should be directly under your shoulders. In these exercises, don’t sway or arch your back. Don’t move your buttocks upwards. Keep your pelvis stable and don’t let it tilt to the side.
BEGINNER: Static
Lie on your front and support your upper body with your forearms. Your elbows should be directly under your shoulders. In these exercises, don’t sway or arch your back. Don’t move your buttocks upwards. Keep your pelvis stable and don’t let it tilt to the side.
INTERMEDIATE: Alternate Legs
Lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. Pull in your stomach and gluteal muscles. Lift each leg in turn, holding for two seconds. Continue for 40 to 60 seconds. Do three sets.
ADVANCED: One Leg Lift & Hold
Lift your upper body, pelvis and legs up until your body is in a straight line. Pull in your stomach and gluteal muscles. Lift one leg about 10 to 15 centimeters off the ground and hold the position for 20 to 30 seconds. Repeat with other leg. Do three sets.
SIDEWAYS BENCH
In these exercises, keep your pelvis and shoulders stable and do not let them tilt upwards or downwards. Do not rest your head on your shoulder.
BEGINNER: Static
Lie on your side, with your lower leg bent to 90 degrees, and support yourself on your forearm and lower leg. The elbow of your supporting arm should be directly under your shoulder. Lift your pelvis and upper leg until they form a straight line with your shoulder and hold the position for 20 to 30 seconds. Repeat on other side. Do three sets.
INTERMEDIATE: Raise & Lower Hip
Lie on your side with both legs straight, support yourself on your forearm. The elbow of your supporting arm should be directly under your shoulder. Raise your pelvis and legs until your body forms a straight line from the upper shoulder to the upper foot. Lower your hips to the ground and raise them back up again. Continue for 20 to 30 seconds. Repeat on other side. Do three sets.
ADVANCED: With Leg Lift
Lie on your side with both legs straight, support yourself on your forearm and lower leg. The elbow of your supporting arm should be directly under your shoulder. Raise your pelvis and legs until your body forms a straight line from the upper shoulder to the upper foot. Lift your upper leg up and slowly lower it down again. Continue for 20 to 30 seconds. Repeat on other side. Do three sets.
HAMSTRINGS
Kneel with your knees hip-width apart; and have a partner pin your ankles firmly to the ground. Do the exercise slowly at first, but once you feel more comfortable, speed it up.
BEGINNER
Slowly lean forward, while keeping your body straight from your head to knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. Repeat three to five times.
INTERMEDIATE
Slowly lean forward, while keeping your body straight from your head to knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. Repeat five to seven times.
ADVANCED
Slowly lean forward, while keeping your body straight from your head to knees. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position. Repeat 12 to 15 times.
SINGLE-LEG STANCE
In these exercises, don’t let your knee buckle inwards. Keep your pelvis horizontal and don’t let it tilt to the side.
BEGINNER: Hold The Ball
Stand on one leg, with your knee and hip slightly bent, and hold a ball in both hands. Hold your balance and keep your body weight on the ball of your foot. Hold for 30 seconds, and repeat on the other leg. This exercise can be made more difficult by lifting your heel from the ground slightly, or by passing the ball around your waist and/or under your other knee. Do two sets on each leg.
INTERMEDIATE: Throwing Ball with Partner
Stand on one leg and face a partner at a distance of two to three meters. Keep your balance while you throw the ball to each another. Hold in your stomach and keep your weight on the ball of your foot. Continue for 30 seconds and repeat on the other leg. Exercise can be made more difficult by lifting the heel from the ground slightly. Do two sets on each leg.
ADVANCED: Test Your Partner
Stand on one leg, at arm’s length from your partner. Keep your balance while you and your partner in turn try to push the other off balance in different directions. Continue for 30 seconds and repeat on the other leg. Do two sets on each leg.
SQUATS
Stand with your feet hip-width apart, hands on your hips. Don’t let your knee buckle inwards. Keep your upper body straight and your pelvis horizontal.
BEGINNER: With Toe Raise
Slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forward. Then straighten your upper body, hips and knees, and stand up on your toes. Slowly lower down again and straighten up slightly more quickly. Repeat for 30 seconds for two sets.
INTERMEDIATE: Walking Lunges
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. Do ten lunges on each leg, for two sets. .
ADVANCED: One-Leg Squats - Partner
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. Do 10 squats on each leg, for two sets.
JUMPING
BEGINNER: Vertical Jumps
Stand with your feet hip-width apart, hands on your hips. Slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forward. Hold this position for one second, then jump as high as you can, and straighten your body. Land softly on the balls of your feet. Repeat for 30 seconds for two sets.
INTERMEDIATE: Lateral Jumps
Stand on one leg. Bend your hips, knee and ankle slightly and lean your upper body forward. Jump from your supporting leg one meter 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 seconds. Do two sets. Don’t let your knee buckle inwards and keep your upper body stable and facing forward.
ADVANCED: Box Jumps
Stand with your feet hip-width apart. Imagine you’re standing in the middle of a cross. Jump with both legs forwards and backwards, from side to side, and diagonally across the cross. Keep your upper body slightly leaned forward. Jump as quickly and explosively as possible. Land softly on the balls of both feet. Bend hips, knees and ankles on landing. Repeat for 30 seconds for two sets.
