Table 2.

The “11+” warm-up training program. Exercises in the structured warm-up program (F-MARC).

Exercise	Duration
Part 1: Running Straight ahead, hip out, hip in, circling partner, shoulder contact, quick forward & backwards (6 running items, each item 2 sets)	8 minute
Part 2: strength, plyometric and balance The bench Static, alternate legs and one leg lift and hold (3 items, each item 3 sets)	10 minutes
Sideways bench Static, raise & lower hip, with leg lift (3 items, 3 sets on each sides)
Hamstring Beginner (3-5 repetition, 1 set), intermediate (7-10 repetition, 1 set), advanced (12-15 repetition, 1 set). (3 items)
Single-leg stance Hold the ball, throwing ball with partner, test your partner (3 items, each item 2 sets)
Squats With toe raise, walking lunges, one-leg squats (3 items, each item 2 sets)
Jumping Vertical jumps, lateral jumps, box jumps (3 items, each item 2 sets)
Part3: Running exercise Across the pitch, bounding, plant & cut (3 items, each item 2 sets)	2 minutes