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STMA SOCCER

Improve athletic performance, reduce injuries, and enhance player durability with the FIFA 11+ program. Developed by FIFA's Medical Assessment & Research Centre (F-MARC), this FIFA-sponsored program is proven to be effective. The program includes running, strength, plyometric, and balance exercises. Soft landings, balanced movements, and proper form are emphasized. Progressions are available for athletes to continuously improve. Additional resources and support can be found on the F-MARC 11+ website.

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STMA SOCCER

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  1. STMA SOCCER BUILDING A BETTER ATHLETE IMPROVE ATHLETIC PEFORMANCE INJURY REDUCTION / PLAYER DURABILITY U9-12: FIFA 11+

  2. RUNNING EXERCISES (6) • FIFA 11+ PROGRAM • FIFA SPONSORED PROGRAM PROVEN TO REDUCE INJURIES • DEVELOPED BY FIFA’S MEDICAL ASSESSMENT & RESEARCH CENTRE (F-MARC) • RESOURCE CENTER: COMPLETE DETAILS OF PROGRAM • 1 PAGE SUMMARY OF EXERCISES • F MARC 11+ WEBSITE • DOWNLOADS including VIDEO of ALL EXERCISES

  3. FIELD SET UP • 10-12 CONES • 2 LINES CONES – CONES PLACED 5-6 YARDS APART jog back start jog back

  4. RUNNING EXERCISES (6) • 1. FORWARD • 2. HIP OUT (OPEN GATE) • 3. HIP IN (CLOSE GATE) • 4. CIRCLE PARTNER • 5. SHOULDER BUMP • 6. FORWARD/BACKWARD CHANGE OF DIRECTION

  5. STRENGTH /PLYOS / BALANCE EXERCISES (6) • 1. FORWARD BENCH/PLANK • 2. SIDE BENCH / PLANK • 3. RUSSIAN HAMSTRINGS • 4. SINGLE LEG BALANCE • 5. SQUATS • 6. JUMPING

  6. FINAL RUNNING EXERCISES (3) • 1. FORWARD SPRINT • 2. BOUNDING • 3. PLANT AND CUT

  7. THINGS TO ENCOURAGE! • MOVE LIKE A CAT • SOFT LANDINGS / BALANCED LANDINGS / QUIET MOVEMENTS • HIPS AND KNEES BENT TO CHANGE DIRECTION ATHLETIC POSITION • KEEP KNEE IN LINE WITH 2ND TOE – DO NOT ALLOW KNEES TO MOVE INWARD WHEN CUTTING AND CHANGING DIRECTION • SMALL / CHOPPY STEPS TO STOP  HIPS LOW

  8. THINGS TO KNOW • THE PROGRAM IS ONLY AS GOOD AS THE ATTENTION TO DETAIL & REPETITIVE USE. • COACHES MUST PAY ATTENTION AND “TRAIN” ATHLETES IN PROPER FORM • THE PROGRAM CAN BE PROGRESSED AS ATHLETES IMPROVE STRENGTH/BALANCE/NEUROMUSCULAR CONTROL. • SEE FIFA11+ POSTER / WEBSITE FOR PROGRESSIONS

  9. QUESTIONS? WOODBURY, MN www.laurusrehab.com JULIE EIBENSTEINER PT, DPT, CSCS jeibensteiner@laurusrehab.com

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