[運動討論] 足球選手的傷害預防(2) Football Injury Prevention(2)

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FIFA 11+的第一部份

包含的低速的跑步與主動伸展總共六個動作
The first part of FIFA 11+ is running exercise.

6 exercises include running at low speed with active stretch.

首先我們要先了解場地的設定
如下圖所示
利用半個足球場進行第一部分的訓練
每個角錐的間距為六公尺
總計六個角錐
First, we need to know how to set the field.
As the picture shown below:
Using half of the football field for part 1 and 3
Each course has six pairs of cones, around 5-6m apart

第一個動作 直線跑
向前跑到最後一個三角錐然後繞回
回程的時候要比去程略快
總共做兩次
Movement 1, STRAIGHT AHEAD
Jog straight to the last cone,
slightly more quickly on the way back
Two sets

這是基本暖身動作
注意的要點是維持上半身的穩定
與維持骨盆下肢良好的排列
This is the basic exercise for all exercises.
The point is to maintain trunk stability and good lower extremities alignment 
第二個動作 開髖
向前跑到第一個三角錐的時候停下
執行一個右髖關節的向外開的旋轉
跑到下一個三角錐時換邊開髖
總共做兩次
Movement 2, HIP OUT
Jog to the first cone. stop and lift your knee forwards. 
Rotate your knee to the side and put your foot down. 
Jog to the cone and do the exercise on the other leg.
Two Sets

第三個動作 收髖
向前跑到第一個三角錐的時候停下
執行一個右髖關節的向內收的旋轉
跑到下一個三角錐時換邊收髖
總共做兩次
Movement 2, HIP IN
Jog to the first cone. stop and lift your knee to the side. 
Rotate your knee forward and put your foot down. 
Jog to the cone and do the exercise on the other leg.
Two Sets

第二與第三個動作強調髖關節的主動伸展動作
同時也需要單腳站立平衡與上半身穩定的能力
下面是示範影片連結
The second and third movement focus on the active stretch of the hip joint.
Also, it challenges the trunk stability and the balance in single leg stance.
Below is the video demonstrating movement 1-3.

第四個動作 繞同伴
向前跑到第一個三角錐
成90度角向同伴水平移動
兩人互繞一個圈後水平移動回角錐處
然後往下一個角錐前進
重複動作
總共執行兩次
Movement 4, CIRCLING PARTNER
Jog forwards to the first cone. 
Shuffle sideways at a 90-degree angle towards your partner
Shuffle an entire circle around one other and back to the first cone.
Jog to the next cone and repeat the exercise.
2 Sets

第五個動作 跳躍肩撞
向前跑到第一個三角錐
成90度角向同伴水平移動
兩人靠近後做水平跳躍讓肩膀互相接觸後平移回角錐處
然後往下一個角錐前進
重複動作
總共執行兩次
Movement 4, JUMPING with SHOULDER CONTACT
Jog forwards to the first cone. 
Shuffle sideways at a 90-degree angle towards your partner
Side jump toward each other to make shoulder contact and back to the first cone.
Jog to the next cone and repeat the exercise.
2 Sets

這兩個動作都加入了冠狀面的移動模式
也是在大多數運動裡面最容易受傷的時候
模擬球場上的移動與對抗
是很有意思的暖身動作
下面是第四與第五個動作的示範連結
Those two movements involve the movement on the frontal plane.
It's also the most vulnerable plane of movement for most exercises.
By simulating the movement and competition on the field,
make it a fun and efficiency as a  warm-up exercise.
Below is the video demonstrating movement 4 and 5

第六個動作 前後衝刺
向前跑到第二個三角錐
然後背向衝刺回到第一個三角錐
重複向前兩個角錐, 向後一個角錐
直到最後一個角錐為止
總共執行兩次
Movement 6 QUICK FORWARD and BACKWARD SPRINT
Run quickly to the second cone then run backward quickly to the first cone, 
keeping your hips and knees slightly bent. 
Repeat, running two cones forwards and one cone backward.

這個動作的注意重點與第一個相同
同樣要維持穩定與排列
但多增加了前後移動的轉換能力
下面是示範影片
The principle is the same as the first movement,
keep trunk stable and good lower extremities alignment.
But adding the transition between forward and backward movement.
Below is the video demonstrating movement 6

第一個階段
強調的重點在於
不同移動情況下維持軀幹穩定與理想下肢排列
這也是避免運動中受傷的基礎之一
In FIFA 11+ Part 1,
Trunk stability and ideal lower limb alignment under different movement situation are emphasized
It is also the basic strategy to prevent sports injury.

本著作由I-Chen Liu, PT, MS, DPT, OCS製作，以創用CC 姓名標示-非商業性-相同方式分享 4.0 國際 授權條款釋出。