The FIFA 11+ is effective in reducing the risk of injuries by about 40% when performed at least twice per week. Compliance to the program is key, and this can be aided by performing the running exercises before the training session as a warm up and then the strength, balance, and plyometric exercises at the end of the practice. The strength, balance, and plyometric exercises should not be performed immediately before games so that muscle fatigue does not impact performance.
FIFA 11+ (0:00)
Running Exercises (0:06)
Set Up (0:12)
1. Running Straight Ahead (0:23)
2. Hip Out/Open The Gate (0:36)
3. Hip In/Close The Gate (0:59)
4. Circling Partner (1:22)
5. Shoulder Contact (1:54)
6. Quick Forwards and Backwards (2:23)
7. Running Across The Pitch (2:49)
8. Bounding (3:02)
9. Plant and Cut (3:17)
Strength/Plyometrics/Balance Exercises (3:40)
1. Forearm Plank (3:46)
2. Forearm Side Plank (4:18)
3. Nordic Hamstring Exercise (4:50)
4. Copenhagen Adductor Exercise (5:28)
5. Single Leg Balance (6:04)
6. Squats (6:35)
7. Jumping (7:16)
Nicole Surdyka is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, former Division 1 soccer player, and Director of Rehabilitation at OL Reign in Tacoma, WA.
Nicole’s website: https://www.nicolesurdykaphysio.com/
Nicole’s IG: https://www.instagram.com/dr.nicolept/
Nicole’s Twitter: https://twitter.com/NSurdykaPhysio
MASS Research Review: http://bit.ly/E3MASS
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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