Figtree Physio | Individual Training Program


Given the unfortunate impact of the Covid-19 virus, we would like to provide our players and referees with a generic program that can be performed safely and independently to maintain football and referee specific fitness. The program is to be performed on an open field and away from others. Of course, you must ensure that you are healthy and well prior to performing the program and if you are unsure, please consult with a medical professional.

This program includes running drills (link below) and a program called the FIFA 11+ (link below). The 11+ is a fantastic way to incorporate strength exercises into your program and Part 2 can be done at home. Ideally this is done 2-3x/week. For videos of all the exercises in the 11+, download the free app from the International Olympic Committee – ‘Get Set’ and select the “Football” icon.



NOTE: the distances included are likely to be suitable for NPL and IPL senior level players. Please adjust as required. Any specific questions or further information please feel free to contact our supportive partners at Figtree Physio – and check out

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