Sport · 20 min

Soccer Warm-Up

The FIFA 11+ structure: running drills, strength and balance, then fast running.

• 20 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

This follows the three parts of FIFA 11+, the warm-up shown to cut injuries in players who use it at least twice a week. You start with running drills, then do planks, Nordic hamstring curls, single-leg balance, lunges and jumps, and finish with faster running and cuts. Do it before training or a match, on grass if you can.

Kit

Mat

Music

The tempo follows each block.

Sport

Train for soccer

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ5 Peak · 135 to 150 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Part 1: running2 rounds

   Z2 Warm
   • Easy Run45 s · Jog straight ahead, easy
   • Hip Out Jog40 s · Hip out, then hip in
   • Lateral Shuffle25 s · Side shuffle, low and light
   • A-Skip25 s
   • Shuttle Run20 s · Quick forwards, backpedal back

2. Part 2: strength, jumps and balance2 rounds

   Z4 Work
   • Forearm Plank30 s
   • Side Plank20 s each side
   • Nordic Hamstring Curl3 to 5 reps · Fall forward as slowly as you can
   • Single-Leg Stand30 s each side · Soft knee, pass a ball hand to hand
   • Walking Lunge6 to 8 reps each side · Knee stays over your foot
   • Squat Jump5 to 6 reps · Land soft, knees out

3. Part 3: running2 rounds

   Z5 Peak
   • Sprint12 s · Across the pitch at 75 to 80 percent
   • A-Skip20 s · High bounding steps
   • Shuttle Run15 s · Plant and cut, then go

4. Cool down

   Z1 Recover
   • March in Place45 s · Walk and breathe, then go train

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.