Fifa World Championship Training Program

NOTE: warming up exercises

TIMING & CONTENT

0 – 5 min: of low intensity exercise

walking,

jogging, …

6 – 10 min: jogging,

alternated with mobilisation exercises including

shaking the legs’… (relax)

jogging with arm movements

shoulders / arms together backwards & forward

shoulders / arms alternatively backwards & forward

billing (heel lifts)

skipping (knee lifts) (medium and high)

tripling (small steps on the forefeet)

cross over

‘circling’ of the legs (move forwards)

backwards running (while turning head left & right)

backwards + deviations

sideways left & right

lambada left & right

‘grapevine’

11-15 min: jogging,

alternated with moderate intensity exercises such as

straight fore-ward accelerating (2x)

sideways running, 1/4 turn, followed by fore-ward accelerating (2x)

backward running, 1/2 turn, followed by fore-ward accelerating (2x)

fore-ward running, 1/2 turn, followed by acceleration in opposite direction (2x)

16-20 min: stretching muscles

splint

adductor

hamstrings

quadriceps

P.S

The warm up prior should be sufficient enough to raise temperatures and increase blood flow without depleting energy stores and causing fatigue.

Main part of the training should start as soon as possible after the end of the warm up to gain the full rewards of the warm up

JB