PosterThe11-FA-E.qxd 02.08.

2005 0:53 Uhr Seite 1

The Prevention Programme

1 The bench 2 Sideways bench

Head, shoulders, back and hips Upper shoulder, hip and upper
in a straight line, parallel to the leg in a straight line parallel
ground. Elbows directly under to the ground. Elbow directly
the shoulders. Lift one leg a few under the shoulders. From above,
centimetres off the ground and shoulders, elbow, hips and both
hold this position for 15 seconds. knees are in a straight line.
Repeat 1-2 times for each leg. Hold this position for 15 seconds
and don´t drop the hips.
Repeat twice each side.

3 Hamstrings 4 Cross-country skiing

Ankles pinned firmly to the Flex and extend the knee of
ground by a partner. Slowly lean the supporting leg and swing
forward keeping upper body and the arms in opposite directions in
hips straight. Keep thighs, hips the same rhythm. On extension,
and upper body in a straight line. never lock the knee, and don’t
Try to hold this straight body let it buckle inwards. Keep pelvis
alignment, using the hamstrings, and upper body stable and facing
for as long as possible, then forwards. Keep pelvis horizontal
control your fall. Repeat 5 times. and don’t let it tilt to the side.
Flex and extend each leg 15 times.

5 Chest-passing in single-leg stance 6 Forward bend in single-leg stance

Keep knees and hips slightly As for Exercise 5, but before
bent. Keep weight only on the throwing it back, touch the ball
ball of the foot, or lift heel from to the ground without putting
the ground. From the front, hip, weight on it. Always keep
knee and foot of the supporting knee slightly bent and don’t
leg should be in a straight line. let it buckle inwards.
Throw a ball back and forth with 10 throws on each leg.
a partner. 10 times on each leg.

7 Figures-of-eight in single-leg stance 8 Jumps over a line

As for Exercise 5 but before Jump with both feet, sideways
throwing it back, swing the ball over a line and back, as quickly
in a figure-of-eight through and as possible. Land softly on the
around both legs: first around balls of both feet with slightly
the supporting leg with the bent knees. Don’t let knees
upper body leaning forward, buckle inwards. Repeat
and then around the other leg side-side 10 times and
standing as upright as possible. then forwards-backwards
Always keep knee slightly bent 10 times.
and don’t let it buckle inwards.
10 throws on each leg.

9 Zigzag shuffle 10 Bounding

Bend knees and hips so upper Bring the knee of the trailing leg
body leans substantially forward. up as high as possible and bend
One shoulder should always point the opposite arm in front of the
in the direction of movement. body when bounding. Land softly
Shuffle sideways through the Zigzag on the ball of the foot with a
course as fast as possible. Always slightly bent knee. Don’t let knee
take off and land on the balls of buckle inwards during take-off or
the feet. Don’t let knees buckle landing. Cover 30 metres twice.
inwards. Complete course twice.

11 Fair Play A substantial amount of football injuries are caused by foul play, so the observance of the
Laws of the Game and especially Fair Play are essential for the prevention of football injuries. Play fair!