Table 1. FIFA 11+ warm-up programme^*.

Exercise	Duration
Part 1: Running exercises	8 minutes
1. Straight ahead	2 sets over 30 m each exercise
2. Hip out
3. Hip in
4. Circling partner
5. Shoulder contact
6. Quick forward & backwards
Part 2: Strength—Plyometric—Balance	10 minutes
7. The bench: alternate legs	3 sets x 40 s (lifting 2 s each leg in turn)
8. Sideways bench: raise and lower hip	3 sets x 20 repetitions each side
9. Hamstrings: intermediate	1 set x 7 repetitions
10. Single-leg stance: throwing ball with partner	2 set x 30 s each leg
11. Squats: walking lunges	2 set x 10 repetitions each leg
12. Jumping: lateral jumps	2 set x 15 jumps (30 s approximately)
Part 3: Running exercises	2 minutes
13. Across the pitch	2 sets x 30 m (70–80% maximum pace)
14. Bounding	2 sets x 30 m
15. Plant and cut	2 sets x 5 repetitions (80–90% maximum pace)

m: meters, s: seconds;

*: for more details see the manual and instructions freely available on the official website www.f-marc.com/11plus.