FIFA 11+ warmup

Activities

Running straight ahead

Hip out

Hip in

Circling partner

Running, jumping with shoulder contact

Running, quick forward and backwards

Bench

Static
Alternate legs

One leg lift and hold

Sideways bench

Static

Raise and lower hip

Hamstrings

Beginner
Intermediate
Advanced

Single leg stance

Hold the ball
Throwing ball
Test partner

Squats

With toe raise
Walking lunges
One leg squats

Jumping

Vertical jumps
Lateral jumps
Box jumps

Running - across the pitch

Running - bounding

Running - plant and cut