Football/Soccer Session (Moderate): FIFA 11+ warm up

FIFA 11 Warm-Up (20 mins)

Setup: 10x40 yard area (30 yards from first cone to last cone)

Instructions:

FIFA 11 Warm-Up

- Each exercise is ran 2x

- Jog back to the start line - use as recovery

- Try to have each pair be in sync/unison

- Next pair doesn't start until pair in front reaches first cones

1) Simple Jog down.

2) "Open the Gate": Drive knee straight up, then twist rotating out; Alternate legs.

3) "Close the Gate": Knee comes up but at a right angle to the body, then twist rotating inward; Alternate legs.

4) "Circle Partner": Pair runs to first cone, then still facing forward, side shuffle towards each other, going around one another in a tight circle, then shuffle back out to their side of the channel. Run forward to second cone and repeat.

5) "Jump with Shoulder contact": Pair runs to first cone, then still facing forward, side shuffle towards each other, and jump to bump shoulders, land softly and shuffle back out to their side of the channel. Run forward to the second cone and repeat.

6) Sprint to the second cone, decelerate to then backpedal to the first cone; sprint to the third cone, decelerate to then backpedal to the second cone, etc.

7) 75% pace sprint through the channel to opposite end.

8) "Bounding": Drive the knee up as you "jump/bound" across the channel; opposite arm should come up as your knee comes up; each "step" is a new bound (think long-jump strides).

9) "Plant & Cut": Pairs run across one another to the first cone and plant/cut to then go to cone two; zig-zag across one another through the length of the channel