FIVE is a neuromuscular warm-up designed for futsal. FIVE stands for Futsal Injury Prevention and Enhance Performance. FIVE was compiled and validated by several experts such as: Indonesian Futsal National Team Coach, Asian Football Federation (AFC) licensed Instructor Coach, Sports Medicine Specialist, Sports Science Lecturer, and Strength & Conditioning Coach. FIVE has also been recognized by the Indonesian Futsal Association which is under PSSI (Indonesian Football Association). FIVE refers to the number 5, where that number is the number of 1 team playing futsal. As the name implies, FIVE consists of 5 components of neuromuscular warming consisting of:
• Part 1. Cardiovascular warm up.
Goal: increase heart rate and temperature so that the body is ready to exercise
• Part 2. Dynamic Stretching
Goal: stretch muscles and prepare the musculoskeletal system for exercise
• Part 3. Strengthening
Goal: increase muscle strength (strength), especially lower extremity muscles and trunk (core)
• Part 4. Balance, Plyometrics & Agility
Goal: Train balance, power and agility. This aspect is very important to use in futsal
• Part 5. Prepare to play (with the Ball)
Objective: To prepare athletes to be ready to play futsal with the basic movements of playing futsal using a ball
• Part 1. Cardiovascular warm up.
Goal: increase heart rate and temperature so that the body is ready to exercise
• Part 2. Dynamic Stretching
Goal: stretch muscles and prepare the musculoskeletal system for exercise
• Part 3. Strengthening
Goal: increase muscle strength (strength), especially lower extremity muscles and trunk (core)
• Part 4. Balance, Plyometrics & Agility
Goal: Train balance, power and agility. This aspect is very important to use in futsal
• Part 5. Prepare to play (with the Ball)
Objective: To prepare athletes to be ready to play futsal with the basic movements of playing futsal using a ball
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