FIFA 11+ part 2: strength, plyometrics and balance
Core block of the FIFA 11+ in six stations: the bench, sideways bench, Nordic hamstrings, single-leg balance with ball, squats and jumps, with three progression levels per exercise.
Step 1Planchas
1 / 3
Estaciones 1 y 2: plancha frontal y lateral, 20-30 s por serie.
Objective
Develop core strength, eccentric hamstring strength, knee stability and landing control to prevent ligament and muscle injuries.
Organisation
Six cone-marked zones in a 20x15 m area. Players work in pairs (essential for the Nordics and the ball-balance station) and move through the stations in order. Every exercise has three levels; the team starts at level 1 and moves up once technique is mastered (usually every 3-4 weeks).
Development
- 1The bench (plank): forearms and toes, body straight. Level 1: 3x20-30 s. Level 2: alternate lifting each leg for 2 s, 3x40-60 s. Level 3: lift one leg and the opposite arm.
- 2Sideways bench: forearm and outside of the lower foot. Level 1: 3x20-30 s each side. Level 2: raise and lower the hip for 20-30 s. Level 3: lift the top leg.
- 3Nordic hamstrings: kneeling, partner holds the ankles; lower the trunk forward as slowly as possible, braking with the hamstrings and cushioning with the hands. Level 1: 3-5 reps. Level 2: 7-10. Level 3: 12-15.
- 4Single-leg stance: on one leg with the knee slightly bent. Level 1: hold the ball for 30 s per leg. Level 2: throw the ball with the partner (2x30 s). Level 3: test the partner's balance with gentle pushes.
- 5Squats: Level 1: with toe raise, 2x30 s. Level 2: walking lunges, 2x30 s. Level 3: single-leg squats, 2x10 per leg.
- 6Jumping: Level 1: vertical jumps from a half squat, 2x30 s. Level 2: lateral jumps over a line, 2x30 s. Level 3: box or scissor jumps, 2x30 s. Always land with bent, aligned knees.
Coaching points4
- Nordic descent is slow and controlled: the hip stays extended, never bends.
- In squats and jumps the knee points over the second toe, no valgus.
- Plank with a neutral pelvis, never arching the lower back.
- Silent landings: if you can hear it, the landing is stiff.
Common mistakes3
- Nordics with hip flexion (the player 'sits back' to make it easier).
- Moving up a level before mastering the technique of the previous one.
- Jumps with knees dropping inwards or landing on the heels.
Variations3
- Add a resistance band above the knees in the single-leg squat to resist knee rotation.
- Do the single-leg balance on an unstable surface (mat or bosu).
- Run it as a timed circuit with 60 s per station and 20 s to change.
Progressions2
- Move up one level in all stations once the group masters the technique.
- Add a ball to the squats and jumps (receive and return with a header at the top of the jump).
Regressions2
- Nordics with early hand support and partial range for beginners.
- Reduce plank times to 15 s and jumps to 15 s per set.
Tips
- Always work in pairs: one player executes, the other corrects the technique.
- Put a sign at each station with the level and the repetitions.