The FIFA 11+ Program Part 4

The FIFA 11+ Program Part 4

Running Exercises

The third, and final, section is a set of very familiar and routine running drills. They combine the principles of the first 2 sections and apply it into faster, more dynamic movements that increase the intensity and elevate the heart rate in preparation for game play or training drills.

These exercises are performed on the same field setup as the first section, and players go through in pairs for two cycles. This, in combination with the first section, provides a suitable dynamic warm up prior to games.

The elements are quite simple:

1. Running across the pitch.

Running at 75-80% of full pace across the pitch.

Speaks for itself, really.

2. Bounding

Take a few warm-up steps then take 6 – 8 bounding steps with a high knee lift and then jog for a few steps. Repeat until you reach the end.

3. Plant and cut

Running forward a few steps, plant the right foot and push off to the left, accelerating to 80-90% intensity for 5-7 steps, then cutting to the right off your left foot. Continue in this zig-zag pattern until you reach the end, then jog back to the start.

Check out the videos below for good examples of the exercises:

Bounding

Plant and cut

In our second blog post on the FIFA 11+ program, we discussed the key principles behind preventing common injuries in football. You may recall this image and how it depicts what we call “valgus loading” and is a common mechanism for non-contact lower limb ligament injuries.

Note how the bounding exercise tests straight line stability as the athlete powers through the hip and knee to propel themselves forward.

Whereas the plant and cut exercise directly challenges the athlete’s ability to control against valgus loading as they change direction.

Training these movements specifically reinforces the motor patterns trained in section 2, and prepares the motor cortex to utilise these patterns subconsciously during gameplay.

 

As mentioned before, the real challenge lies in effective implementation of the FIFA 11+ program right through from the grassroots levels to professional football, where these core principles of injury prevention are expanded into all facets of an athlete’s life, including medical checks, diet and wellbeing, physical and mental fatigue, high performance training and conditioning.

For a fantastic insight into this, check out this video on “A Day In The Life Of Russell Martin” of Norwich City Football Club.

Unfortunately, we don’t all have the luxury of full time elite training to guide our development!

However, what the FIFA 11+ program shows us is that 20 minutes of focussed practice a few times a week can lead to a significant decrease in our risk of injury, which is a concept that can benefit everyone, not just in the football community.

Thanks for joining us on our series on the 11+ program. We hope you gained an insight into the landmark injury prevention program rolled out by football’s governing body FIFA.

For more information on how to build in injury prevention into your own team or individual routine, please do not hesitate to contact us at Ergotec. Our rehab therapists are equipped to assess and develop a specialised program for any activity or level.

 

Sources:

• Football Development
• Hewett et al (2005). Biomechanical Measures of Neuromuscular Control and Valgus Loading of the Knee Predict Anterior Cruciate Ligament Injury Risk in Female Athletes.
• The American Journal of Sports Medicine, 33(4), 492-501.
• Youtube video sources as linked in article.