The_2011-complete_warm-up_program.pdf

The11 +

A complete warm-up program

Part 1 & 3

A A

} 6m

Part 2

A: Running

B: Jog back

A: Running exercise

B: Jog back

The course is made up of 6 pairs of parallel cones, approx. 5-6m

apart.

Two players start at the same time from the irst pair of cones,

jog along the inside of the cones and do the various exercises on

the way. After the last cone they run back along the outside. On

the way back, speed can be increased progressively as players

warm up.

! FIELD SET-UP

1 , 2 , 3 RUNNING EXERCISES

PART 1 RUNNING

STRAIGHT AHEAD

Jog straight to the last cone. Make sure you keep your upper

body straight. Your hip, knee and foot are aligned. Do not let

your knee buckle inwards. Run slightly more quickly on the way

back. 2 sets .

HIP OUT

Jog to the irst cone, stop and lift your knee forwards. Rotate

your knee to the side and put your foot down. At the next cone

repeat exercise on the other leg. Repeat until you reach the

other side of the pitch. 2 sets .

HIP IN

Jog to the irst cone, stop and lift your knee to the side. Rotate

your knee forwards and put your foot down. At the next cone

repeat exercise on the other leg. Repeat until you reach the

other side of the pitch. 2 sets .

4 , 5 , 6 RUNNING EXERCISES

PART 1 RUNNING