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Performance: Football Australia Perform+

Warm Up | Performance

PERFORMANCE

Perform at Training – Before, During or After - or at Home - 5 minutes (Complete all Exercises 2 to 3x/week)

Sideways Bench - Level 1

Keep the body & head straight. 3 sets (20-30 secs).
Sideways Bench - Level 2

Controlled hip lower to ground and raise. 3 sets each side (20-30 secs)
Sideways Bench - Level 3

Lift and lower upper leg for 20-30 secs. 3 sets each side.

Single Leg Stance - Level 1

Don't let knee buckle. 2 sets (20-30 secs)
Single Leg Stance - Level 2

Prevent knee from buckling. 2 sets (20-30 secs)
Single Leg Stance - Level 3

Weight on the ball of the foot, prevent knee buckling. 2 sets (20-30 secs)

COOL DOWN

Perform at the End of Training or Home – 5 minutes (Complete all Exercises 2 to 3x/week)

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