Football/Soccer Session (Beginner): KIKOFF | FIFA 11+ | warm-up | part two

Strength, plyometrics & balance exercises (10 mins)

1. STATIC PLANK - 30s

+ body in a straight line from head to feet

+ elbows directly under shoulders

2. STATIC PLANK W/ ALTERNATE LEGS - 30s

3. STATIC PLANK W/ ALTERNATE LEGS: LIFT & HOLD - 30s

4. STATIC SIDEWAYS PLANK - 30s

+ elbow directly under shoulder

+ front view: upper shoulder, hip and upper leg should be in a straight line

+ top view: shoulders, pelvis and knees should be in straight line

5. STATIC SIDEWAYS PLANK W/ LEG LIFT - 30s

6. HAMSTRING LIFT x 6 (2 sets)

+ partner keeps lower legs firmly on the ground

+ movement only in the knee joint

+ slow and controlled

+ head, upper body, hips and thighs in a straight line

7. SINGLE LEG BALANCE: HOLDING BALL - 30s each leg

+ hip and knee of supporting leg slightly bent

+ weight on ball of foot

+ upper body stable and facing FWD

+ keep pelvis horizontal

8. SINGLE LEG BALANCE: THROWING BALL W/ PARTNER - 30s each leg

9. BODY-WEIGHT SQUATS - 30s

+ chest up and out

+ bending hips knees and ankles simultaneously

+ knees, nose and toes in line (athletic position)

10. WALKING LUNGES x 10 each side

+ bend leading knee to 90 degrees

+ chest facing up and out

+ keep pelvis horizontal

11. SINGLE LEG SQUATS: W/ PARTNER SUPPORTING x 10 each side

+ bend knee slowly, straighten up slightly more quickly

+ keep pelvis horizontal

+ chest up and out

+ trunk stable and facing FWD

12. VERTICAL JUMPS - 30s

+ cushioned landing and a powerful take-off supersede the height of your jump

+ jump off both feet and land softly on the balls of your feet

+ bend hips, knees and ankles simultaneously

+ front view: hip, knee and foot of both legs

13. LATERAL JUMPS - 30s

+ upper body stable and facing FWD

+ front view: hip, knee and foot should be in a straight line

+ land gently on the balls of your foot, bend the hip, knee and ankle simultaneously

+ keep pelvis horizontal