FIFA 11+
a complete warm-up programme
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Exercises
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Exercises
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Part2 – Level1
Part2 – Level2
Part2 – Level3
Part3
1. Running – Straight Ahead
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2. Running – Hip Out
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3. Running – Hip In
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4. Running – Circling Partner
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5. Running – Jumping with Shoulder Contact
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6. Running – Quick forwards & backwards
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7a. The Bench – Static
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7b. The Bench – Alternate Legs
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7c. The Bench – One Leg Lift & Hold
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8.1. Sideways Bench – Static
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8.2. Sideways Bench – Raise & Lower Hip
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8.3. Sideways Bench – With Leg Lift
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9.1. Hamstrings – Beginner
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9.2. Hamstrings – Intermediate
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9.3. Hamstrings – Advanced
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10.1. Single-Leg Stance – Hold the Ball
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10.2. Single-Leg Stance – Throwing Ball
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10.3. Single-Leg Stance – Test Your Partner
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11.1. Squats – With Toe Rise
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11.2. Squats – Walking Lunges
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11.3. Squats – One-Leg Squats
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12.1. Jumping – Vertical Jumps
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12.2. Jumping – Lateral Jumps
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12.3. Jumping – Box Jumps
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13. Running – Across The Pitch
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14. Running – Bounding
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15. Running – Plant & Cut
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