Table 1.

 Revised warm-up exercise programme used to prevent injury in young female footballers

Exercise	Repetitions
I. Running exercises, 8 minutes (opening warm up, in pairs; course consists of 6-10 pairs of parallel cones):
Running, straight ahead	2
Running, hip out	2
Running, hip in	2
Running, circling	2
Running and jumping	2
Running, quick run	2
II. Strength, plyometrics, balance, 10 minutes (one of three exercise progression levels each training session):
The plank:
Level 1: both legs	3×20-30 seconds
Level 2: alternate legs	3×20-30 seconds
Level 3: one leg lift	3×20-30 seconds
Side plank:
Level 1: static	3×20-30 seconds (each side)
Level 2: dynamic	3×20-30 seconds (each side)
Level 3: with leg lift	3×20-30 seconds (each side)
Nordic hamstring lower:
Level 1	3-5
Level 2	7-10
Level 3	12-15
Single leg balance:
Level 1: holding ball	2×30 seconds (each leg)
Level 2: throwing ball with partner	2×30 seconds (each leg)
Level 3: testing partner	2×30 seconds (each leg)
Squats:
Level 1: with heels raised	2×30 seconds
Level 2: walking lunges	2×30 seconds
Level 3: one leg squats	2×10 (each leg)
Jumping:
Level 1: vertical jumps	2×30 seconds
Level 2: lateral jumps	2×30 seconds
Level 3: box jumps	2×30 seconds
III. Running exercises, 2 minutes (final warm up)
Running over pitch	2
Bounding run	2
Running and cutting	2