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Fullerton Rangers

Sports Medicine Program

RANGER INJURY PREVENTION PROGRAM

RANGER INJURY PREVENTION PROGRAM

The Rangers Injury Prevention Program is based on the FIFA 11+ Injury Prevention Program. We have modified this program slightly from the original to better accommodate our team. This program has been medically proven to reduce the risk of injuries and is used throughout the soccer world. The following videos are the 11 exercises that make up the 10-15 minute Rangers Injury Prevention Program. This program will be performed as a warm up before most practices.

Please choose the appropriate age category below.

PHASE 1: RUNNING EXERCISES

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1. Running – Hip Out (1 Set)

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2. Running – Hip In (1 Set)

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3. Running – Circling Partner (1 Set)

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4. Running – Quick Forwards & Backwards (1 Set)

PHASE 2: STRENGTH, PLYOMETRICS, BALANCE

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5. Bench – One Leg Lift & Hold (Hold for 20 Sec)

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6. Sideways Bench with Leg Lift (20 Reps)

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7. Ball Curl (2 Sets of 12 Reps)

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8. Squats – Walking Lunges (1 Set)

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9. Jump Series (10 Reps of Each)

PHASE 3: RUNNING EXERCISES

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10. Running – Bounding (1 Set)

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11. Running – Plant & Cut (1 Set)

PHASE 1: RUNNING EXERCISES

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1. Running – Hip Out (1 Set)

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2. Running – Hip In (1 Set)

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3. Running – Circling Partner (1 Set)

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4. Running – Quick Forwards & Backwards (1 Set)

PHASE 2: STRENGTH, PLYOMETRICS, BALANCE

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5. Bench – Alternate Legs (10 Reps)

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6. Sideways Bench – Raise and Lower Hip

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7. Ball Curl (2 Sets of 8 Reps)

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8. Squats – Walking Lunges (1 Set)

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9. Jump Series (10 Reps of Each)

PHASE 3: RUNNING EXERCISES

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10. Running – Bounding (1 Set)

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11. Running – Plant & Cut (1 Set)

PHASE 1: RUNNING EXERCISES

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1. Running – Hip Out (1 Set)

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2. Running – Hip In (1 Set)

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3. Running – Circling Partner (1 Set)

PHASE 2: STRENGTH, PLYOMETRICS, BALANCE

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4. Bench – Two Legs (1 Set)

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5. Bridges (10 Reps)

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6. Squats – Two Legs (10 Reps)

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7. Squats – Alternating Lunges (10 Reps)

PHASE 3: RUNNING EXERCISES

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8. Running – High Knees (1 Set)

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9. Running – Striders (1 Set)

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10. Running – Plant & Cut (1 Set)