The FIFA 11 + program
PAT
The FIFA 11 + has three parts with a total of 15 different exercises, performed within the indicated sequence at the begin of each training session rather than a regular warm-up program. Part one incorporates slow speed running exercises combined with active stretching and controlled partner contacts, the during part two exercise performed with focusing on core and leg strength, balance, and plyometrics exercise, players perform six sets of each exercises. Every exercise having three levels of increasing difficulty and this program in pat three ending with advanced running exercises (Table The ‘‘11 + ’’. Exercises, duration and intensities of the structured warm-up program used (F-MARC).Section "Straight ahead, hip out, hip in, circling partner, shoulder contact, quick forward & backwards (6 running items, every items 2 sets)Section 2: Strength, plyometric and balanceThe benchStatic, alternate legs and one leg lift and hold (3 items, every items 3 sets)Sideways benchStatic, raise & lower hip, with leg lift (3 items, 3 sets on each sides)HamstringBeginner (3–5 repetition, 1 set), intermediate (7–10 repetition, 1 set), advanced (12–15 repetition, 1 set). (3 items)Single-leg stanceHold the ball, throwing ball with partner, test your partner (3 items, every items 2 sets)SquatsWith toe raise, walking lunges, one-leg squats (3 items, every items 2 sets)JumpingVertical jumps, lateral jumps, box jumps (3 items, every items 2 sets)Section 3: Running exerciseAcross the pitch, bounding, plant & cut (3 items, every items 2 sets)