Table 1 FIFA 11 + Referees Manual.
From: The FIFA 11 + Referees program improves knee proprioception in female futsal referees
Row | No | Exercise Name | Sets × Reps/Duration | Biomechanical Goal |
|---|---|---|---|---|
Part 1: slow running exercises | ||||
R/AR | 1 | Running straight ahead | 2 | Warm-up, increase HR |
2 | Running circling partner | 2 | Coordination, agility | |
3 | Running zigzag shuffling | 2 | Direction change, agility | |
4 | Running forwards and backwards sprints | 2 | Acceleration/deceleration | |
MR | 5 | Running slalom forwards and backwards | 2 | Agility, quick footwork |
6 | Running forwards and backwards with rotations | 2 | Dynamic stability, coordination | |
AR | 5 | Running alternate shuffling | 2 | Lateral movement control |
6 | Running cariocas | 2 | Hip mobility, coordination | |
Part 1–2: Strength, Plyometric and Balance exercises | ||||
R/AR | 1 | The bench alternate legs | 1 × 30–60 s | Core stability |
2 | sideways bench raise and lower hip | 1 × 20–30 s (each side) | Core, lateral stability | |
3 | The bridge alternate | 1 × 20–30 s | Hip extensors, core | |
4 | Hamstrings basic | 1 × 7–10 Reps. | Hamstring strength | |
5 | Calf basic | 1 × 20–30 s (each side) | Calf strength | |
6 | Double leg squat jumps | 1 × 20–30 s | Power, plyometric ability | |
MR | 7 | Single-leg Stance move the other leg | 1 × 30 s (each side) | Balance, neuromuscular control |
8 | Front lunges | 1 × 10 Moves (each side) | Quadriceps, glute activation | |
AR | 7 | Lateral lunges 45° | 1 × 10 Moves (each side) | Hip abductor strength |
8 | lateral jumps | 1 × 20–30 s | Plyometric power, coordination | |
Part 2–2: Strength, Plyometric and Balance Exercises | ||||
R/AR | 1 | The bench one leg lift and hold | 3 × 20–30 s (each side) | Advanced core control |
2 | Sideways bench with leg lift | 1 × 20–30 s (each side) | Core/lateral stability | |
3 | The bridge on one leg | 1 × 20–30 s (each side) | Single-leg hip strength | |
4 | Hamstring advanced | 1 × 10–15 Reps. | Hamstring strength | |
5 | Calf advanced | 1 × 20–30 s | Calf endurance | |
6 | Double leg bounding | 1 × 20–30 s | Power, plyometric skill | |
MR | 7 | Single leg cross hops | 1 × 30 s (each leg) | Balance, agility |
8 | scissor jumps | 1 × 20–30 s | Plyometric explosiveness | |
AR | 7 | Lateral lunges 90° | 1 × 10 Moves (each side) | Deep hip range, strength |
8 | Double lateral jumps | 1 × 20–30 s | Advanced plyometric | |
Part 3: Fast Running Exercises | ||||
R/AR | 1 | Running progression run | 2 | Acceleration, endurance |
2 | Running long sprints | 2 | Speed, stamina | |
MR | 3 | Running short diagonal sprint | 2 | Agility, speed |
4 | Running long diagonal sprint | 2 | High-speed agility | |
AR | 3 | Running shuffling and short sprints | 2 | Quick reaction |
4 | Running shuffling and long sprint | 2 | High-speed endurance | |
