Prior to playing a match, only the running exercises are performed, for about ten minutes. 20 minutes to complete and replaces the usual warm-up before training. “The 11+” should be completed, as a standard warm-up, at least two to three times a week and should take approximately 20 minutes to complete.
#Fifa 11 plus training full#
Pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position and soft landings. Part III: running exercises at moderate/high speed combined with planting/cutting movements.Ī key point in the program is to use the proper technique during all of the exercises. Part II: six set of exercises, focusing on core and legs strength, balance, and plyometrics/ agility, each with three levels of increasing difficulty and
Part I: running exercises at a slow speed combined with active stretching and controlled partner contacts
The different levels of difficulty increase the programme’s effectiveness and allow coaches and players to individually adapt the programme. It starts off with running exercises (part I), moves on to six exercises with three levels of increasing difficulty to improve strength, balance, muscle control and core stability (part II), and concludes with further running exercises (part III). “The 11+”, the new injury prevention programme from FIFA’s Medical Assessment and Research Centre (F-MARC), provides a complete, football-specific warm-up and can easily be integrated into a daily training routine. A smart warm-up not only improves your performance, but also helps you to prevent injuries. Warming up prior to playing and training is a matter of routine for any serious player. The 11+ – a complete warm up to prevent injuries