Fall Sports Tips Episode 2: FIFA 11+ Strengthening Exercises
Injury prevention is important in all sports and even in recreational athletes. Soccer players experience the majority of their injuries in the lower half of their body and should pay special attention to their strength, balance, agility in order to reduce their risk for injury. The FIFA 11+ is a specific warm up and training program designed specifically for soccer players that has been proven to reduce injury rates by 46.1% and reduce time lost to injury by 28%. This video outlines a few exercises from the strength component of the program. Here are a few tips for each exercise. Exercises include: 1. Plank with alternating leg lifts: do not let low back sag when leg lifts, make sure hips stay square and do not rotate with leg lift. 2. Side plank leg lift: make sure body is a perfect plank and not bent at the hips, do not drop hips with leg lift. 3. Nordic hamstring curl: keep body in straight line from knees to head, try to lower yourself as slowly as possible. 4. Walking lunges: knees stay behind toes, chest stays up and forward at all times. 5. Single leg overhead ball toss: us hips to help throw ball.
Injury prevention is important in all sports and even in recreational athletes. Soccer players experience the majority of their injuries in the lower half of their body and should pay special attention to their strength, balance, agility in order to reduce their risk for injury. The FIFA 11+ is a specific warm up and training program designed specifically for soccer players that has been proven to reduce injury rates by 46.1% and reduce time lost to injury by 28%. This video outlines a few exercises from the strength component of the program. Here are a few tips for each exercise. Exercises include: 1. Plank with alternating leg lifts: do not let low back sag when leg lifts, make sure hips stay square and do not rotate with leg lift. 2. Side plank leg lift: make sure body is a perfect plank and not bent at the hips, do not drop hips with leg lift. 3. Nordic hamstring curl: keep body in straight line from knees to head, try to lower yourself as slowly as possible. 4. Walking lunges: knees stay behind toes, chest stays up and forward at all times. 5. Single leg overhead ball toss: us hips to help throw ball.