![]() DO not let the knee buckle inwards repeat the exercise until you reach the other side pitch and then jog back. Sprint 5 to 7 steps at 80% 90% of maximum pace before you deceleration and plant on the left foot and cut it to change direction to the right. Two sets.įinal part is running plant and cut, jog 4 to 5 steps straight ahead then plant on the right leg and cut to change directions to the left and Accelerate again. Do not let the knee buckle inwards, jog back easily to recover. Land on the ball of the foot with the knee bent and spring. Lift the knee of the leading leg as high as possible and swing the opposite arm across the body to keep your upper body straight. Part 2: Running and bounding, take a few warm up steps then take 6 to 8 high bounding steps with a high knee lift and the jog the rest of the way. ![]() Part 1: Running across the pitch run approximately 40 meters across the pitch and 75 to 80% of maximum speed Than jog the rest of the way, keep your upper body straight your hip, knee and foot are aligned, do not let your knees Buckle inwards jog easily back, 2 sets. The third and final part of the Fifa 11+ training and warm up is as follows: Progressions lateral jumps and box jumps. Important note jump off both feet landing on the balls of both feet with your knees bent Starting position stand with your feet hip width apart hands on your hips.Į xercise slowly bend hips knees and ankles until your knees are flexed to 90 degrees lean upper body forward, hold this position for one second then jump as high as you can and straighten whole body land softly on the balls of your feet repeat for 30 seconds 2 sets. Increased difficulty walking lunges and leg squats. Lean upper body forwards with a straight back. Important not do not let your knees buckle inwards. Slowly lower down again and straighten up slightly more quickly. Starting position stand with feet hip width apart, hands on your hips.Įxercise slowly bend hips knees and ankles until your knees are flexed to 90 degrees lean upper body forward, straighten upper body hips and knees and stand up on your toes. Increase difficulty by throwing ball with your partner or further increase difficulty by testing your partner. Keep your pelvis horizontal and don’t let it dip to the side. Important note do not let your knee buckle inwards. Exercise can be made more difficult by lifting the heel from the ground slightly or by passing the ball around your waist and or under your other knee, two sets on each leg. Starting position stand on one leg, knee and hips slightly bent, hold ball in both hands.Įxercise hold balance and keep body weight on the ball of your foot hold for 30 seconds and repeat exercise on the other leg. Increased difficulty intermediate and then advanced level.Įxercise Three Single leg stance (hold the ball) Important note do exercise slowly at first but speed up once you feel more comfortable. Increasing difficulty raise and lower hip and for increased difficulty perform with leg liftīeginner level, starting position Kneel with knees hip-width apart, partner pins your ankles firmly to the ground with both hands,Įxercise slowly lean forward while keeping your body straight from the head to the knees when you can no longer hold the position gently lower your weight on your hands falling into a press-up position, 3 to 5 repetitions. ![]() ![]() S tarting position lie on your side with the knee of your lower-most leg bent to 90°, support yourself on your forearm and lower-most leg, elbow of supporting arm directly under your shoulder.Įxercise, left pelvis and uppermost leg until they form a straight line with your shoulder and hold the position for 20 to 30 seconds repeat on other side, three sets. Increasing difficulty one, alternate legs and after that two one leg lift and hold. Important note do not sway or arch your back do not move your buttocks upwards Starting position lie on your front, support your upper body with your forearms, elbows directly under your shoulders.Įxercise lift up your upper body, pelvis and legs until your body is in a straight line from head to toe pull in stomach, gluteal muscles and hold the position for 20 to 30 seconds, do three sets. Strength plyometrics and balance, all exercises have three levels of increasing difficulty, 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. In the first part we covered the running exercises this time we will cover the strength, biometrics and balancing exercises and further running exercises. This is part two of our coverage of the FIFA 11 plus programme for ACL strength and injury prevention.
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