Warm-ups with a physical focus: dynamic mobility, muscle activation, coordination and progressive sprints with changes of pace. They complement ball warm-ups to prepare the body for the training load.
6 drills
6 drills
The six running exercises of the FIFA 11+ injury-prevention programme: straight ahead, hip out, hip in, circling partner, jumping with shoulder contact and quick forwards-and-backwards in a cone course.
Core block of the FIFA 11+ in six stations: the bench, sideways bench, Nordic hamstrings, single-leg balance with ball, squats and jumps, with three progression levels per exercise.
Neuromuscular activation block to close the warm-up: 20 m speed build-ups, starts from different positions and reaction sprints to a visual cue from the coach.
Activation circuit in two parallel stations: agility ladder, low hurdle jumps and a slalom between poles, finishing with a wall pass and a pass to the next team-mate.
Ball circulation around the four sides of a square, following the pass while performing a mobility movement on each leg. Combines passing technique with activation without stopping.
Progressive warm-up in pairs: passing combined with dynamic mobility, controls with lateral movement and a final activation with short sprints to a central cone.
The general warm-up activates with the ball and games; the physical one focuses on joint mobility, muscle activation and progressive speed. Ideally combine both in the first 15 to 20 minutes of the session.