FIFA 11+的第二部份
是六組針對核心, 腿部力量, 平衡與敏捷的訓練
每一組動作又分成三個難度
The second part of FIFA 11+ consists of 6 exercises including core, strength, balance, and agility.
Each exercise has three difficulty level.
我們先介紹前三組動作與困難度的變化
Let's go through the first three movements and their progression.
第一個動作 棒式
Movement 7 Bench
初級
利用前臂與雙腳將自己支撐起來
將肩胛往脊椎收, 腹部與臀部出力
讓身體維持一直線
執行三組, 每組20-30秒
Beginner - The Bench Static
Suppor with forearm and feet.
Pull scapula toward the spine and engage core and gluteus.
Keep trunk straight.
3 sets, 20-30 secs
中級與高級
起始動作與初級相同
中級的動作需要單腳抬起於空中維持兩秒, 雙腳交替
執行三組, 每組40-60秒
高級的動作則須將腳抬離地面10-15公分, 維持20-30秒
執行雙側各三組
Intermediate - Alternate and Advanced - Lift and Hold
The same starting position as the beginner.
Intermediate ask you to raise the leg and hold for 2 sec, then alternating.
3 sets, 40-60 secs
Advanced ask you to raise the leg at least 10-15 cm above ground, and hold 20-30 secs
3 sets on each side
這是一個標準的核心訓練方式
中級與高級動作加入動態下肢動作更能刺激核心的誘發
This is a typical core strengthening.
The intermediate and advanced add lower extremity movement to activate core more.
第二個動作 側棒式
Movement 8 Sideway Bench
初級
側躺, 用上肢與下方的腿支撐
下面的膝蓋彎曲90度
將骨盆與抬起直到身體與膝蓋呈一直線
兩側各執行三組, 每組20-30秒
Beginner - Static
Sidelying, supporting with the forearm and bottom leg
Bending bottom knee to 90 degrees
Raise the pelvis until form a straight line
3 sets on each side, 20-30 secs for each set
中級
與初級相似但下面的腳需伸直
抬高骨盆直到頭到腳成一直線
然後再緩緩放下
兩側各執行三組, 每組20-30秒
Intermediate - Raise and Lower Hip
Similar to the beginner but straight the bottom leg.
Raise pelvis till form a straight line,
and slowly put it down.
3 sets on each side, 20-30 secs for each set
高級
與中級動作相通
再額外加上將上面的腳緩緩抬高放下
兩側各執行三組, 每組20-30秒
Advanced - Leg Lift
Similar to the intermediate.
But lift the top leg up and down slowly while holding the straight line position
3 sets on each side, 20-30 secs for each set
側棒式也是一個標準的核心訓練模式
是用來訓練冠狀面上的穩定
此外還可以訓練到動力鏈中的側鍊
初級與中級的差別在於力臂的變化
而高級加入了動態干擾以及對側髖外展肌整合的能力
示範影片如下
Below is the video demonstrating movement 7 and 8
第三個動作 腿後肌訓練
膝蓋與髖同寬, 雙手抱胸
緩緩向前傾
過程需保持身體到膝蓋一直線
無法維持姿勢時
向前承重在手掌上, 呈現伏地挺身姿勢
初級執行一組, 3-5次
中級執行一組, 7-10次
高級執行一組, 最少12-15次
Movement 7 Hamstring
Kneeling with knees hip-width apart and crossing arms
Slowly lean forward, keep straight from knee to head.
Put the weight over hand in push-up position while you can't hold the lean forward position.
Beginner, 1 set, 3-5 reps
Intermediate, 1 set, 7-10 reps
Advanced, 1 set, at least 12-15 reps
這個動作又稱作北歐式腿後肌運動
是腿後肌離心收縮訓練的經典代表
研究指出對於腿後肌受傷預防以及傷後復健都有很好的成效
This is also known as Nordic Hamstring Exercise.
It's a classic eccentric training of hamstring.
Researches showed this exercise is effective for hamstring injury prevention and rehab.
示範影片如下
Below is the video demonstrating movement 9
每一組動作又分成三個難度
The second part of FIFA 11+ consists of 6 exercises including core, strength, balance, and agility.
Each exercise has three difficulty level.
我們先介紹前三組動作與困難度的變化
Let's go through the first three movements and their progression.
第一個動作 棒式
Movement 7 Bench
初級
利用前臂與雙腳將自己支撐起來
將肩胛往脊椎收, 腹部與臀部出力
讓身體維持一直線
執行三組, 每組20-30秒
Beginner - The Bench Static
Suppor with forearm and feet.
Pull scapula toward the spine and engage core and gluteus.
Keep trunk straight.
3 sets, 20-30 secs
起始動作與初級相同
中級的動作需要單腳抬起於空中維持兩秒, 雙腳交替
執行三組, 每組40-60秒
高級的動作則須將腳抬離地面10-15公分, 維持20-30秒
執行雙側各三組
Intermediate - Alternate and Advanced - Lift and Hold
The same starting position as the beginner.
Intermediate ask you to raise the leg and hold for 2 sec, then alternating.
3 sets, 40-60 secs
Advanced ask you to raise the leg at least 10-15 cm above ground, and hold 20-30 secs
3 sets on each side
中級與高級動作加入動態下肢動作更能刺激核心的誘發
This is a typical core strengthening.
The intermediate and advanced add lower extremity movement to activate core more.
第二個動作 側棒式
Movement 8 Sideway Bench
初級
側躺, 用上肢與下方的腿支撐
下面的膝蓋彎曲90度
將骨盆與抬起直到身體與膝蓋呈一直線
兩側各執行三組, 每組20-30秒
Beginner - Static
Sidelying, supporting with the forearm and bottom leg
Bending bottom knee to 90 degrees
Raise the pelvis until form a straight line
3 sets on each side, 20-30 secs for each set
與初級相似但下面的腳需伸直
抬高骨盆直到頭到腳成一直線
然後再緩緩放下
兩側各執行三組, 每組20-30秒
Intermediate - Raise and Lower Hip
Similar to the beginner but straight the bottom leg.
Raise pelvis till form a straight line,
and slowly put it down.
3 sets on each side, 20-30 secs for each set
與中級動作相通
再額外加上將上面的腳緩緩抬高放下
兩側各執行三組, 每組20-30秒
Advanced - Leg Lift
Similar to the intermediate.
But lift the top leg up and down slowly while holding the straight line position
3 sets on each side, 20-30 secs for each set
是用來訓練冠狀面上的穩定
此外還可以訓練到動力鏈中的側鍊
初級與中級的差別在於力臂的變化
而高級加入了動態干擾以及對側髖外展肌整合的能力
示範影片如下
Below is the video demonstrating movement 7 and 8
第三個動作 腿後肌訓練
膝蓋與髖同寬, 雙手抱胸
緩緩向前傾
過程需保持身體到膝蓋一直線
無法維持姿勢時
向前承重在手掌上, 呈現伏地挺身姿勢
初級執行一組, 3-5次
中級執行一組, 7-10次
高級執行一組, 最少12-15次
Movement 7 Hamstring
Kneeling with knees hip-width apart and crossing arms
Slowly lean forward, keep straight from knee to head.
Put the weight over hand in push-up position while you can't hold the lean forward position.
Beginner, 1 set, 3-5 reps
Intermediate, 1 set, 7-10 reps
Advanced, 1 set, at least 12-15 reps
是腿後肌離心收縮訓練的經典代表
研究指出對於腿後肌受傷預防以及傷後復健都有很好的成效
This is also known as Nordic Hamstring Exercise.
It's a classic eccentric training of hamstring.
Researches showed this exercise is effective for hamstring injury prevention and rehab.
示範影片如下
Below is the video demonstrating movement 9
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。
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