The FIFA 11+ Program Part 2

The FIFA 11+ Program Part 2

Now that we have introduced the FIFA 11+ program and discussed the building blocks of injury prevention, let’s breakdown the different sections of the program.

Part 1: Running exercises

The first section follows a more traditional movement-based warm up routine that most footballers would be familiar with already.

They are dynamic in nature, and aim to move the joints of the lower limb throughout their full range of motion at a low level of intensity.

The layout for the course is with two columns of cones, each 5-6m apart, spanning across the field. This allows two players to run along each column simultaneously.

Each exercise is detailed with pictures of correct technique, and video tutorials available online.

Exercise 1

Running straight ahead x2

• Players run along the cones at a steady pace, and then slightly quicker on the way back.
• Care is taken with the quality of landing and pushing off each foot while keeping the trunk stable.

 

Exercise 2

Hip Out x2

 

Exercise 3

Hip In x2

• These two exercises are staple of any football warm up. The FIFA 11+ sets itself apart in providing clear instruction for the technique of the movement, as seen below.

 

Exercise 4

Circling the partner x2

• AS the two players reach each cone, they side step towards each other and manoeuvre around one another while still facing forward.
• This builds agility and control in the feet while warming up positional sense and awareness. The latter can be crucial in injury prevention.

 

Exercise 5

Jumping with shoulder contact x2

• As with circling the partner, the two players meet in between each cone and jump with shoulder contact.
• The players are encouraged to focus on their landing, making sure to land with both feet and keep the knees and ankles steady upon impact.
• This type of preparation readies the body for expected contact and triggers bracing for landing. Awkward landings against extrinsic forces (such as mid-air contact) are a common cause of injury.

 

Exercise 6

Quick forwards and backwards sprints x2

• Running quickly to the first cone, then jogging backwards to the first. This pattern is continued until the last cone is reached, then the player jogs back to the start.
• As with the first running exercise, the player is encouraged to focus on good biomechanics.

 

This completes the first section of the program. Although the exercises are simple in nature, careful coaching is required to maintain focus on the quality of the movement. Motor patterns are reinforced by repetition, and encouraging good practice and technique with each exercise will gradually build consistency.

Also note the total distance covered in part 1 is about 800m, which replaces the long-standing tradition of begrudgingly running 2 laps at the start of training and prior to games.

 

Join us next time for Part 3: Strength, Plyometrics, and Balance Exercises.

Sources:

• FIFA 11+
• Lippert, L. (2011). Clinical kinesiology and anatomy (5th ed.). Philadelphia, PA: F.A. Davis