Today we will discuss Part 2 of the FIFA 11+ Warm-Up Programme. If you missed Part 1 in my previous blog, check it out here to catch up!
For 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 outlined the exercises 1-6 which focused on different running and agility drills.
Part 2 of the FIFA 11+ involves exercises 7-12 that focus on strength, plyometrics and balance. I will be outlining the ‘Level 1’ version of each of these exercises; every player should start here. Only when an exercise can be performed without difficulty for the specified duration and number of repetitions should the player progress to the next level of the exercise. The subsequent levels are outlined in the FIFA 11+ workbook.
PART 2 – STRENGTH, PLYOMETRICS, BALANCE EXERCISES
7. The Bench – Static
- This exercise strengthens your core muscles, which is important to ensure stability of the body in all movements.
- Assume the starting position by lying on your front, supporting yourself on your forearms and feet
- During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. Pull your stomach and gluteal muscles and hold the position of 20-30 seconds. Return to the starting position, take a short break and repeat the exercise.
- 3 sets (20-30 seconds each)
- Important reminders:
- Your body should be in a straight line from head to feet
- Your elbows should be directly under your shoulders
- Do NOT tilt your head backwards
- Do NOT sway or arch your back
- Do NOT raise your buttocks
8. Sideways Bench – Static
- This exercise strengthens your lateral core muscles, which is important to ensure stability of the body in all movements
- Assume the starting position, lying on your side with the knee of your lowermost leg bent to 90 degrees and supporting ourself on your forearm and lowermost leg
- During this exercise, lift your pelvis and uppermost leg until they form a straight line with your shoulder and hold the position for 20-30 seconds. The elbow of your supporting arm is directly under your shoulder. Return to the starting position, take a short break and repeat the exercise on the other side.
- 3 sets (20-30 seconds on each side)
- Important reminders:
- When viewed from the front, your upper shoulder, hip and upper leg should be in a straight line
- When viewed from above, the shoulders, pelvis and both knees should be in a straight line
- Your elbow should be directly under your shoulder
- Do NOT rest your head on your shoulder
- Keep your pelvis stable and do NOT let it tilt downwards
- Do NOT tilt your shoulders, pelvis or legs forwards or backwards
9. Hamstrings
- This exercise strengthens your rear thigh muscles
- Assume the starting position, kneeling on a soft surface with knees hip-width apart and crossing your arms across your chest. Your partner kneels behind you and with both hands grips your lower legs just above the ankles while pushing them with his body weight to the ground
- During this exercise, your body should be completely straight from the head to the knees. Slowly lean forwards, trying to hold the position with your hamstrigns. When you can no longer hold the position, gently take your weight on your hands, falling into a press-up position
- 1 sets (3-5 repetitions)
- Important reminders:
- Your partner keeps your lower legs firmly on the ground
- Your head, upper body, hips and thighs should be in a straight line
- The movement is only in the knee joints
- Perform this exercise slowly at first, but once you feel more comfortable, speed it up
- Do NOT tilt your head backwards
- Do NOT bend at your hips
10. Single-Leg Stance
- This exercise improves leg muscle coordination and balance
- Assume the starting position, standing on one leg and holding the ball in front of you in both hands. Bend your knee and hip slightly so that your upper body leans forwards slightly. When viewed from the front, the hip, knee and foot of your supporting leg are in a straight line. Hold the raised leg slightly behind the supporting leg.
- During this exercise, hold your balance and keep your body weight on the ball of your foot. Hold for 30 seconds, change legs and repeat.
- 2 sets (30 seconds on each leg)
- Important reminders:
- When viewed from the front, the hip, knee and foot of your supporting leg should be in a straight line
- Always keep the hip and knee of your supporting leg slightly bent
- Keep your weight on the ball of your foot
- Keep your upper body stable and facing forwards
- Keep your pelvis horizontal
- Do NOT let your knee buckle inwards
- Do NOT tilt your pelvis tilt to the side
11. Squats with toe raise
- This exercise strengthens your hamstrings and calf muscles and improves your movement control
- Assume the starting position, standing with your feet hip-width apart and your hands on your hips
- During this exercise, slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forwards. Then straighten your upper body, hips and knees. When your knees are completely straight, stand up on your toes and then slowly lower yourself down again, before straightening up slightly more quickly. Repeat the exercise for 30 seconds.
- 2 sets (30 seconds each)
- Important reminders:
- When viewed from the front, the hip, knee and foot of both legs should be in two straight parallel lines
- Bend your hips, knees and ankles at the same time and lean your upper body forwards
- When leaning your upper body forwards, keep your back straight
- Stand up on your toes when you straighten up
- Do NOT let your knees buckle inwards
- Do NOT tilt your head backwards
12. Jumping – Vertical Jumps
- This exercise improves your jumping power and movement control
- Assume the starting position, standing with your feet hip-width apart and your hands on your hips
- During this exercise, slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forwards. Hold this position for 1 second, then jump as high as you can. While you jump, straighten your whole body. Land softly on the balls of your feet and slowly bend your hips, knees and ankles as far as possible. Repeat for 30 seconds
- 2 sets (30 seconds)
- Important reminders:
- When viewed from the front, the hip, knee and foot of both legs should be in two straight parallel lines
- Bend the hips, knees and ankles at the same time and lean your upper body forwards
- Jump off both feet and land gently on the balls of your feet
- A cushioned landing and a powerful take-off are more important than how high you jump
- Do NOT let your knees buckle inwards
- Do NOT land with extended knees or on your heels
Stay tuned for my blog next Monday to learn more about Part 3.
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 exercises 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!!