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FIFA 11+ Part 3

Today we will discuss Part 3 of the FIFA 11+ Warm-Up Programme. Click the links for Part 1 and Part 2 if you missed them!

As a quick refresher, the FIFA 11+ Warm-Up Programme is a 3-part program used all over the world to prevent soccer injuries and improve balance, strength and agility during play. All 3 parts should be completed in order at least twice per week prior to training sessions. For competition days, only Parts 1 and 3 should be completed. Part 1 focused on different running and agility drills (exercises 1-6). Part 2 involves strength, plyometrics and balance exercises (exercises 7-12).

Part 3 of the FIFA 11+ involves running exercises at moderate/high speed combined with planting and cutting movements. Exercises 13-15 will be outlined in Part 3. The field should be set up as it was for Part 1.

Field Set-up

PART 3 – RUNNING EXERCISES WITH PLANTING AND CUTTING

13. Across the Pitch

  • Run approximately 40 metres across the pitch at75-80% of maximum pace and then jog the rest of the way. Jog back at an easy pace. Do the exercise twice.
  • Important reminders:
    • Make sure you keep your upper body straight
    • Your hips, knees and feet should be aligned
    • Do NOT let your knees buckle inwards
Across the pitch Bounding

14. Bounding

  • Take a few warm-up steps then take 6-8 bounding steps with a high knee lift and jog the rest of the way. With each bound, try to lift the knee of the leading leg as high as possible and swing the opposite arm across the body. Jog back at an easy pace to recover. Do this exercise twice.
  • Important reminders:
    • Keep your upper body straight
    • Land on the ball of the leading foot with the knee bent and spring
    • Do NOT let your knee buckle inwards

15. Plant and Cut

  • Jog four to five steps straight ahead. Then plant on the right leg and cut to change direction to the left and accelerate again. Sprint for 5-7 steps (at 80-90% of maximum pace) before you decelerate and plant on the left foot and cut to change direction to the right. Repeat the exercise until you reach the other side of the pitch, then jog back. Do the exercise twice.
  • Important reminders:
    • Make sure you keep your upper body straight
    • Your hips, knees and feet should be aligned
    • Do NOT let your knees buckle inwards
Plant and cut

If you have any questions about the FIFA 11+ protocol or are wondering how to implement it into your team’s regular routine, come speak with any of our knowledgeable practitioners. We can help you with proper form and technique for all of these exercise and help to ensure you are doing things correctly for optimal injury prevention benefits.

If you do happen to get injured playing soccer, or doing any other sport, book in so we can get you back to doing what you love as soon as possible!!

Author: Allie Dennis, BSc. Kin (Hons.)
Toronto Chiropractic Intern | CSEP – Certified Personal Trainer
Resources:
http://resources.fifa.com/mm/document/footballdevelopment/medical/02/67/55/62/fifa11plus_neutral.pdf
http://f-marc.com/11plus/home/
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