FootyFirst

FootyFirst is a five level progressive exercise training program that has been developed specifically to reduce the risk of common leg injuries in community football – groin, hamstring, knee and ankle. It is based on the latest and best scientific evidence. 

FootyFirst begins with a warm-up, followed by leg strengthening and conditioning exercises, and training to improve balance, landing and side-stepping skills. It requires only standard football training equipment and can replace the traditional warm-up

Performed correctly and frequently, FootyFirst will improve performance and reduce injury risk. It will improve players’ leg strength and control – from their hip to hamstring, groin to thigh, lower leg, knee, ankle and foot.

FootyFirst should be part of all training sessions. It should be completed at least twice a week.

Once players and coaches are familiar with the exercises, the warm-up should take about 5 minutes, and the strength and conditioning exercises and jumping, landing and changing direction activities about 15 minutes. 

Resources include the FootyFirst Coaches’ Manual, a series of posters illustrating the exercises at each level and the FootyFirst Coaches DVD. See links below:

The FootyFirst Coaches' DVD is made up of the following sections:

  • Introduction
  • Warm Up
  • Level 1 Exercises
  • Level 2 Exercises
  • Level 3 Exercises
  • Level 4 Exercises
  • Level 5 Exercises

If coaches, clubs, players or support staff are interested in how FootyFirst could be implemented or adapted for their own communities contact Alex Donaldson directly at a.donaldson@federation.edu.au or phone 0409 082 892.

Introduction
Warm Up
Level 1 Exercises
Level 2 Exercises
Level 3 Exercises
Level 4 Exercises
Level 5 Exercises
Concussion Management
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