Tips for warm-up

Tips for warm-up: Hey guys, I've been reading around and I found some good information about a new more efficient warm-up, you can read the whole thing on the official website which is - http://f-marc.com/11plus/home/ , on the website you can find the videos on how to perform the warm-up drills along with information and statistics, if you look at the statistics you will see that the injury prevention is significantly higher when footballers have performed the 11+ warm-up routine.

With a total reduction of 34% of injuries when the program is performed regularly it is safe to assume that it does work well for players.
One specific thing I noticed about it is that it has levels at which you should perform the warm-up if you want it to be efficient, and it is really important to get the right TECHNIQUE on how to perform the warm-up drills.

Here is a little poster to give you an idea of the exercises :
As I already said do not move on to the next level if you have not mastered the technique on how to do it. Part 1 of the warm-up is made up of slow running exercises which are combined with dynamic stretches to soften your joints and warm up the muscles.
Part 2 is where you need to do it according to your level, it is overall working on activating specific muscle groups important for the optimum performance in the game.
Part 3 is another quick set of running exercises combined with cutting and planting movements.

As I said you can find the videos on the website if you don't know how to perform some of the drills. I'm going to keep it short, I will mention more about the warm-up routine and how it has worked for me in general compared to the generic warm-up. In the next article I will discuss some drills for improving ball control.