1. BUILDING A BETTER ATHLETE -IMPROVE ATHLETIC PEFORMANCE -INJURY REDUCTION / PLAYER DURABILITY

2. 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 RUNNING EXERCISES (6)

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

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

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

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

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

8. 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 PROGRESSIONSFIFA11+ POSTER WEBSITE THINGS TO KNOW

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