Translated from Finnish ·
Fitness
Description
FIFA developed 11+ to reduce injuries, and it is intended for players aged 14 and over. The programme replaces the usual warm-up. It is done at the start of every session, at least twice a week, and takes about 20 minutes. The order of the movements always stays the same. Before a match, only parts 1 and 3 are done. There is a separate programme for under-14s, FIFA 11+ Kids. The course is six pairs of cones, with about 6 metres between the cones both lengthways and widthways. A pair starts at the same time from the first pair of cones and performs the movement between the cone lines. After the last cone, both return on the outside of their own line. The animation shows movement 1. Part 1, running (8 min). Each movement is done twice, and the start of the course is done with a light jog. The return on the outside is a jog unless the movement says otherwise. 1. Forward run: straight to the last cone, return at a slightly quicker pace. 2. Run + outward hip rotation: stop at each cone, knee up in front and rotate out to the side. At the next cone, use the other leg. 3. Run + inward hip rotation: knee up to the side and rotate forwards, alternating legs. 4. Run + rotate around partner: from the cone, side steps towards your partner in the middle, circle around each other while always looking in the same direction, and back to your own cone. 5. Run + shoulder contact: side steps to the middle, jump sideways towards each other with shoulders against each other and land on both feet with hips and knees bent. Then back to your own cone. Jump at the same time as your partner. 6. Forward and backward running: quickly to the second cone and backwards to the first, then again two forwards and one backwards to the end of the course. Short, quick steps. Part 2, strength, jumps and balance (10 min). There are three levels in each movement. 7. Plank hold, 3 sets: 1) forearm plank, body straight from head to feet, hold 20–30 s, 2) lift feet alternately with a 2-second hold, 40–60 s, 3) one foot 10–15 cm off the ground for 20–30 s, then the other. 8. Side plank, 3 sets on each side: 1) bottom knee bent to 90°, hips and top leg in line, hold 20–30 s, 2) legs straight, lower hips to the ground and back up for 20–30 s, 3) top leg up and slowly down for 20–30 s. 9. Hamstrings: kneeling on a soft surface, arms crossed over the chest, partner holds the lower legs just above the ankles. The body slowly leans forwards, straight from head to knees, and at the end the hands catch the body in a press-up position. 1 set: beginners 3–5, intermediate 7–10, advanced 12–15 repetitions. 10. Balance, 2 sets, 30 s on each leg: 1) ball in both hands (harder: heel raised or ball around the waist or under the knee), 2) throw the ball to a partner 2–3 metres away, 3) from arm's length, take turns to unbalance each other. 11. Squat, 2 sets: 1) squat with knees at 90°, then rise onto the toes, 30 s, 2) walking lunge, 10 on each leg, front knee does not go beyond the toes, 3) single-leg squat while lightly holding a partner, 10 on each leg. 12. Jumps, 2 sets, 30 s: 1) squat jump: knees at 90°, brief hold, jump as high as possible and land softly, 2) skater jump about one metre sideways from one leg to the other with a brief hold, 3) criss-cross jumping over an imaginary cross forwards, backwards, sideways and diagonally. Part 3, running (2 min). Each movement is done twice across the pitch, and the return is a light jog. 13. Run: about 40 metres at 75–80% speed, jogging the rest of the distance. 14. Bounding: a few warm-up steps, then 6–8 bounds with the knee high and the opposite arm across the front of the body. Jog the rest of the distance. 15. Change of direction: 4–5 jogging steps, right foot into the ground and change direction to the left, 5–7 steps at 80–90% speed, decelerate and the same to the other side. Continue like this until the far touchline. Start all part 2 movements at level 1. Move to the next level when the movement can be done without difficulty for the required time or number of repetitions. Learning level 1 takes 2–3 training sessions. Source: FIFA 11+ manual (F-MARC). The Finnish names of the movements come from the Healthy Athlete warm-up by the UKK Institute, translated from FIFA 11+.
Quality Factors
Knee in line with the toes, and the knee does not collapse inwards in any movement. Land softly on the balls of the feet with hips and knees bent, not with straight knees and not on the heels. In the running movements, keep the upper body upright and the hips level. In the planks, head, shoulders, back and hips stay in one line, with elbows under the shoulders. In the hamstring exercise, the movement comes only from the knee, the hip does not bend, and in the lunge the front knee does not go beyond the toes.
Key Questions
- Where is the knee pointing when you land from a jump?
- How can you tell that the hips stay level on one leg?
- What happens to your body in the plank when you get tired?
- Why is landing softly on the balls of the feet better than landing on the heels?
Training Info
- 2+ players
- Age Group: U14+