FIFA 11+ Programa en inglés completo 100%, Ejercicios de Estudios Deportivos

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The “11+”

A complete warm-up programme to prevent injuries

MAnuAl

The “11+” exercises

• prefAce
• inTroducTion
• sTrucTure of The “11+”
• BodY posiTion
• KeY eleMenTs of injurY prevenTion
• MoTivATion And coMpliAnce
• how To TeAch The “11+”
• progression To The nexT level
• field seT-up
• 1 sTrAighT AheAd pArT 1: RUNNING EXERCISES
• 2 hip ouT
• 3 hip in
• 4 circling pArTner
• 5 juMping wiTh shoulder conTAcT
• 6 QuicK forwArds And BAcKwArds sprinTs
• 7.1 The Bench sTATic pArT 2: STRENGTH, PLYOMETRICS AND BALANCE EXERCISES
• 7.2 The Bench ALTerNATe LeGs
• 7.3 The Bench ONe LeG LiFT AND hOLD
• 8.1 sidewAYs Bench sTATic
• 8.2 sidewAYs Bench rAise AND LOWer hiP
• 8.3 sidewAYs Bench WiTh LeG LiFT
• 9 hAMsTrings BeGiNNer – iNTermeDiATe – ADvANceD
• 10.1 single-leg sTAnce hOLD The BALL
• 10.2 single-leg BAlAnce ThrOWiNG BALL WiTh PArTNer
• 10.3 single-leg BAlAnce TesT YOUr PArTNer
• 11.1 sQuATs WiTh TOe rAise
• 11.2 sQuATs WALKiNG LUNGes
• 11.3 sQuATs ONe-LeG sQUATs
• 12.1 juMping verTicAL JUmPs
• 12.2 juMping LATerAL JUmPs
• 12.3 juMping BOx JUmPs
• 13 Across The piTch pArT 3: RUNNING EXERCISES
• 14 Bounding
• 15 plAnT And cuT
• Appendix: freQuenTlY AsKed QuesTions
• suMMArY

inTroducTion

playing football requires various skills and abilities, including endurance, agility, speed, and a technical and tactical understanding of the game. All of these aspects will be taught and improved during training sessions, but playing football also entails a sub- stantial risk of injury. Thus, an optimal training session should also include exercises to reduce the risk of injury.

The “11+” is an injury prevention programme that was developed by an international group of experts based on their practical experience with dif- ferent injury prevention programmes for amateur players aged 14 or older. it is a complete warm-up package and should replace the usual warm-up prior to training.

in a scientific study, it was shown that youth football teams using the “11+” as a standard warm-up had a signifi- cant lower risk of injury than teams that warmed up as usual.

injuries / 1,000 hours of exposure

0

2

4

6

8

10

training match -37% -29%

usual warm up 11+ (instead of control / intervention: usual warm-up / the “11+”)

Teams that performed the “11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. severe injuries were reduced by almost 50%. This study was published in the British Medical journal in 2008.

(^1) STRAIGHT AHEAD^ RUNNING (^4) CIRCLING PARTNER^ RUNNING

(^3) HIP IN^ RUNNING (^6) QUICK FORWARDS& BACKWARDS^ RUNNING

(^2) HIP OUT^ RUNNING (^5) SHOULDER CONTACT^ RUNNING

(^7) STATIC^ THE BENCH (^7) ALTERNATE LEGS^ THE BENCH (^7) ONE LEG LIFTAND HOLD^ THE BENCH

(^12) VERTICAL JUMPS^ JUMPING (^12) LATERAL JUMPS^ JUMPING (^12) BOX JUMPS^ JUMPING

(^13) ACROSS THE PITCH^ RUNNING (^14) BOUNDING^ RUNNING (^15) PLANT & CUT^ RUNNING

(^11) WITH TOE RAISE^ SQUATS (^11) WALKING LUNGES^ SQUATS (^11) ONE-LEG SQUATS^ SQUATS

(^10) HOLD THE BALL^ SINGLE-LEG STANCE (^10) THROWING BALLWITH PARTNER^ SINGLE-LEG STANCE (^10) TEST YOUR PARTNER^ SINGLE-LEG STANCE

(^9) BEGINNER^ HAMSTRINGS (^9) INTERMEDIATE^ HAMSTRINGS (^9) ADVANCED^ HAMSTRINGS

(^8) STATIC^ SIDEWAYS BENCH (^8) RAISE & LOWER HIP^ SIDEWAYS BENCH (^8) WITH LEG LIFT^ SIDEWAYS BENCH

PART 1

PART 2

PART 3

RUNNING EXERCISES · 8 MINUTES

STRENGTH · PLYOMETRICS · BALANCE · 10 MINUTES

RUNNING EXERCISES · 2 MINUTES

CORRECT^ KNEE POSITION INCORRECT^ KNEE POSITION

11+

LEVEL 1 LEVEL 2 LEVEL 3

sTrucTure of The “11+”

The “11+” has three parts with a total of 15 exercises, which should be performed in the specified sequence at the start of each training session.

Part 1: running exercises at a slow speed combined with active stretching and controlled partner contacts;

Part 2: six sets of exercises focusing on core and leg strength, balance and plyo- metrics/ agility, each with three levels of increasing difficulty; and

Part 3: running exercises at moderate / high speed com- bined with planting / cutting movements.

A key point in the pro- gramme is to use the proper technique during all of the exercises. pay full atten- tion to correct posture and good body control, includ- ing straight leg alignment, knee-over-toe position and soft landings.

KeY eleMenTs of injurY prevenTion

The key elements of effective injury prevention programmes for football players are core strength, neuromus- cular control and balance, eccentric training of the hamstrings, plyomet- ric and agility.

core training: The “core” represents a functional unit, which not only includes the muscles of the trunk (abdominals, back extensors) but also of the pelvic-hip region. The preser- vation of core stability is one of the keys for optimal functioning of the lower extremities (especially the knee joint). football players must possess sufficient strength and neuromuscular control in their hip and trunk mus- cles to provide core stability. There is growing scientific evidence that core stability has an important role to play in injury prevention.

Neuromuscular control and balance: neuromuscular control does not represent a single entity, but rather complex interacting sys- tems integrating different aspects of muscle actions (static, dynamic, reac- tive), muscle activations (eccentric more than concentric), coordination (multi-joint muscles), stabilisation, body posture, balance and anticipa- tion ability. There is strong empirical

and growing scientific evidence that sport-specific neuromuscular training programmes can effectively prevent knee and ankle injuries.

Plyometrics and agility: plyomet- rics are defined as exercises that enable a muscle to reach maximum strength in as short a time as possi- ble. eccentric muscle contractions are rapidly followed by concentric con- tractions in many sport skills. conse- quently, specific functional exercises that emphasise this rapid change in muscle action must be used to prepare athletes for their sport-spe- cific activities. The aim of plyometric training is to decrease the amount of time required between the yielding eccentric muscle contraction and the initiation of the overcoming concen- tric contraction. plyometrics provide the ability to train specific movement patterns in a biomechanically correct manner, thereby strengthening the muscle, tendon and ligament more functionally. plyometrics and agility drills were the important components of the programme that proved to be effective in prevention, especially of Acl injuries, but also of other knee and ankle injuries.

The coach should be aware of the importance and efficacy of injury prevention programmes. not all football injuries can be prevented, but especially knee injuries, ankle sprains and overuse problems can be significantly reduced by regular performance of preventive exercises.

players are the essential assets of the club and the coach: if (key) play- ers are injured, coaches have fewer options in their squad, and the team usually wins fewer points. Therefore, injury prevention strategies should be part of every training session.

it is crucial that the coach motivates the players to learn the “11+” and perform the exercises regularly and correctly. research has shown that compliance is the key factor for effi- cacy. Teams that practised the “11+”

more often had fewer injured players than other teams. The easiest way is to perform the “11+” as a standard warm-up at the beginning of every training session, and parts 1 and 3 also as a warm-up before matches.

references: soligard T, Myklebust g, steffen K, holme i, silvers h, Bizzini M, junge A, dvorak j, Bahr r, Andersen Te (2008) A comprehensive warm- up programme to prevent injuries in female youth football: a cluster randomised controlled trial. BMj dec 9; 337:a2469. doi: 10.1136/ bmj.a soligard T, nilstad A, steffen K, Myklebust g, holme i, dvorak j, et al. compliance with a comprehensive warm-up programme to prevent injuries in youth football. Br j sports Med 2010;44(11):787-793.

MoTivATion And coMpliAnce

percentage of injured players performed the “11+”

warmed up as usual

reduction

All 13.0% 19.8% -34.3% Acute injuries 10.6% 15.5% -31.6% overuse injuries 2.6% 5.7% -54.4% Knee injuries 3.1% 5.6% -44.6% Ankle injuries 4.3% 5.9% -27.1% severe injuries 4.3% 8.6% -47.7%

players should begin with level 1. only when an exercise can be performed without difficulty for the specified duration and number of repetitions should the player progress to the next level of this exercise.

There are three options:

a) ideally, progression to the next level is determined individually for each player.

b) Alternatively, all players can progress to the next level for some exercises but continue with the current level for other exercises.

c) for simplicity, all players can pro- gress to the next level of all exercises after three or four weeks.

important: for all exercises, correct performance is of great importance. Therefore the coach should supervise the programme and correct the play- ers if necessary.

progression To The nexT level

B

B

A

A

The course is made up of six pairs of parallel cones, approximately 5 – 6m apart. Two players start at the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way. After the last cone, they run back along the outside. on the way back, speed can be increased progressively as players warm up.

field seT-up

A (^) excercises B way back

pArT 1:

RUNNING EXERCISES

1 straight ahead

2 hip out

3 hip in

4 circling partner 5 jumping with shoulder contact 6 Quick forwards and backwards sprints

1 running sTrAiGhT AheAD

WrONG

cOrrecT

2 running hiP OUT

jog to the first cone. stop and lift your knee forwards. rotate your knee to the side and put your foot down. jog to the cone and do the exercise on the other leg. when you have finished the course, jog back.

Do the exercise twice.

important when performing the exercise: (^1) Make sure that you keep your pel- vis horizontal and your core still. (^2) The hip, knee and foot of the supporting leg should be aligned. do not let the knee of the sup- porting leg buckle inwards.