4HE 0REVENTION 0ROGRAMME
%NGLISH VERSION
s
&)&! -EDICAL !SSESSMENT AND 2ESEARCH #ENTRE & -!2# #HAIRMAN 0ROF $R * $VORAK (EAD OF 2ESEARCH $R ! *UNGE
&OOTBALL LIKE MOST SPORTS IS ASSOCIATED WITH A CERTAIN RISK OF INJURY FOR THE PLAYERS (OWEVER SCIENTIFIC STUDIES HAVE SHOWN THAT THE INCIDENCE OF FOOTBALL INJURIES CAN BE REDUCED BY PREVENTION PROGRAMMES 4HE PREVENTION PROGRAMME h4HE v WAS DEVELOPED BY &)&! S MEDICAL RESEARCH CENTRE & -!2# IN COOPERATION WITH A GROUP OF INTERNATIONAL EXPERTS h4HE v IS A SIMPLE CATCHY AND TIME EFFICIENT PREVENTIVE PROGRAMME THAT COMPRISES TEN EVIDENCE BASED OR BEST PRACTICE EXERCISES AND THE PROMOTION OF &AIR 0LAY )T REQUIRES NO EQUIPMENT OTHER THAN A BALL AND CAN BE COMPLETED IN MINUTES AFTER A SHORT PERIOD OF FAMILIARISATION 4HE EXERCISES FOCUS ON CORE STABILISATION ECCENTRIC TRAINING OF THIGH MUSCLES PROPRIOCEPTIVE TRAINING DYNAMIC STABILISATION AND PLYOMETRICS WITH STRAIGHT LEG ALIGNMENT 4HE PROGRAMME IS EFFICIENT AS MOST OF THE EXERCISES SIMULTANEOUSLY TRAIN DIFFERENT ASPECTS AND CAN REPLACE OTHER EXERCISES h4HE v SHOULD BE PERFORMED IN EVERY TRAINING SESSION AFTER A WARM UP AND STRETCHING OF ALL THE IMPORTANT MUSCLE GROUPS 0RECISE PERFORMANCE OF THE EXERCISES IS IMPORTANT IN ORDER TO ENSURE THEIR EFFECT 4HE SEQUENCE OF EXERCISES SHOULD BE FOLLOWED "EFORE EACH MATCH A SHORTENED VERSION ONLY EXERCISES OF h4HE v SHOULD BE CARRIED OUT 4HE BENEFITS OF THE PROGRAMME INCLUDE IMPROVED PERFORMANCE AND ALSO INJURY PREVENTION )N ADDITION WHEN RESPECTING &AIR 0LAY YOU CAN FURTHER REDUCE THE RISK OF INJURY TO YOURSELF AND OTHER PLAYERS
"EFORE PERFORMING THE EXERCISES ALWAYS WARM UP YOUR BODY AND STRETCH MUSCLES
#ONTENT
0AGE
4HE "ENCH
3IDEWAYS "ENCH
(AMSTRINGS
#ROSS COUNTRY 3KIING
#HEST PASSING IN 3INGLE LEG 3TANCE
&ORWARD BEND IN 3INGLE LEG 3TANCE
&IGURE OF EIGHT IN 3INGLE LEG 3TANCE
*UMPS OVER A ,INE
:IGZAG 3HUFFLE
"OUNDING
&AIR 0LAY
4HE "ENCH 3TRENGTHENS THE CORE MUSCLES TO INCREASE CORE STABILITY
3TARTING POSITION ,IE ON YOUR STOMACH AND SUPPORT UPPER BODY WITH YOUR ARMS 0LACE YOUR FEET VERTICAL TO THE GROUND !CTION ,IFT YOUR STOMACH HIPS AND KNEES SO THAT YOUR BODY FORMS A STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR HEELS PARALLEL TO THE GROUND %LBOWS SHOULD BE DIRECTLY UNDER YOUR SHOULDERS 4IGHTEN YOUR ABDOMINAL MUSCLES AND BUTTOCKS 0ULL YOUR SHOULDER BLADES TOWARDS THE CENTRE OF YOUR BACK SO THAT YOUR SHOULDER BLADES ARE LEVEL WITH YOUR BACK ,IFT YOUR RIGHT LEG A FEW CENTIMETRES FROM THE GROUND AND HOLD THIS POSITION FOR SECONDS 2ETURN TO THE STARTING POSITION
RELAX AND REPEAT THE EXERCISE WITH YOUR LEFT LEG 2EPETITIONS 0ERFORM TIMES FOR EACH LEG
)MPORTANT q 9OUR HEAD SHOULDERS BACK AND PELVIS ARE IN A STRAIGHT LINE q 9OUR ELBOWS ARE DIRECTLY UNDER YOUR SHOULDERS q $ON T TILT YOUR HEAD BACKWARDS q $ON T LET YOUR STOMACH DROP q $ON T MOVE YOUR HIPS UPWARDS q 7HEN LIFTING YOUR LEG DON T LET YOUR PELVIS TILT TO THE SIDE
3IDEWAYS "ENCH 3TRENGTHENS THE LATERAL ABDOMINAL MUSCLES TO INCREASE CORE STABILITY
3TARTING POSITION ,IE ON ONE SIDE 3UPPORT YOUR UPPER BODY WITH ONE ARM SO THAT YOUR ELBOW IS VERTICALLY UNDER YOUR SHOULDER AND YOUR FOREARM IS ON THE GROUND "END YOUR BOTTOM KNEE TO ª 7HEN VIEWED FROM ABOVE
YOUR SHOULDERS ELBOW HIPS AND BOTH KNEES SHOULD FORM A STRAIGHT LINE !CTION ,IFT YOUR TOP LEG AND HIPS UNTIL YOUR SHOULDER HIP AND TOP LEG ARE IN A STRAIGHT LINE PARALLEL TO THE GROUND (OLD THIS POSITION FOR SECONDS 2ETURN TO THE STARTING POSITION RELAX AND REPEAT THE EXERCISE ON YOUR OTHER SIDE 2EPETITIONS 0ERFORM TWICE ON EACH SIDE
)MPORTANT q 7HEN VIEWED FROM THE FRONT YOUR UPPER SHOULDER
HIPS AND UPPER LEG ARE IN A STRAIGHT LINE q 9OUR ELBOW IS DIRECTLY UNDER YOUR SHOULDER q 7HEN VIEWED FROM ABOVE THE SHOULDERS ELBOW HIPS AND BOTH KNEES ARE IN A STRAIGHT LINE q $ON T REST YOUR HEAD ON YOUR SHOULDER q $ON T LET YOUR HIPS DROP q $ON T TILT YOUR UPPER SHOULDER HIPS PELVIS OR LEGS FORWARDS OR BACKWARDS
(AMSTRINGS 3TRENGTHENS THE HAMSTRINGS
3TARTING POSITION +NEEL ON THE GROUND WITH YOUR UPPER BODY STRAIGHT 9OUR KNEES AND LOWER LEGS SHOULD BE HIP WIDTH APART #ROSS YOUR ARMS IN FRONT OF YOUR BODY (AVE A PARTNER PIN YOUR ANKLES FIRMLY TO THE GROUND WITH BOTH HANDS !CTION 3LOWLY LEAN FORWARD KEEPING YOUR UPPER BODY AND HIPS STRAIGHT 9OUR THIGHS HIPS AND UPPER BODY SHOULD STAY IN A STRAIGHT LINE 4RY TO HOLD THIS STRAIGHT BODY ALIGNMENT AS LONG AS POSSIBLE 7HEN THIS BODY POSITION CAN NO LONGER BE MAINTAINED BY THE HAMSTRINGS THEN USE BOTH HANDS TO CONTROL YOUR FALL 2EPETITIONS 0ERFORM TIMES
)MPORTANT q 9OUR PARTNER MUST KEEP YOUR ANKLES FIRMLY ON THE GROUND q 9OUR UPPER BODY HIPS AND THIGH SHOULD BE IN A STRAIGHT LINE q $ON T BEND AT YOUR HIPS q $ON T TILT YOUR HEAD BACKWARDS q 0ERFORM THE EXERCISE SLOWLY AT FIRST BUT ONCE YOU FEEL MORE COMFORTABLE SPEED IT UP
#ROSS COUNTRY 3KIING 3TRENGTHENS THE LEG MUSCLES
3TARTING POSITION 3TAND ON YOUR RIGHT LEG AND LET YOUR OTHER LEG HANG RELAXED "END YOUR KNEE AND HIPS SLIGHTLY SO THAT YOUR UPPER BODY LEANS FORWARD 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR SUP PORTING LEG SHOULD BE IN A STRAIGHT LINE !CTION &LEX AND EXTEND THE KNEE OF YOUR SUPPORTING LEG AND SWING YOUR ARMS IN OPPOSITE DIRECTIONS IN THE SAME RHYTHM &LEX YOUR KNEE AS MUCH AS POSSIBLE BUT KEEP WEIGHT BALANCED ON THE ENTIRE FOOT /N EXTENSION NEVER LOCK YOUR KNEE +EEP PELVIS AND UPPER BODY STABLE AND FACING FORWARDS 2EPETITIONS 0ERFORM TIMES ON RIGHT LEG THEN TIMES ON LEFT LEG
)MPORTANT q 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR SUPPORTING LEG SHOULD BE IN A STRAIGHT LINE q +EEP YOUR UPPER BODY AND PELVIS STABLE AND FACING FORWARD q +EEP YOUR PELVIS HORIZONTAL AND DON T LET IT TILT TO THE SIDE q "ALANCE YOUR WEIGHT ACROSS THE WHOLE FOOT q $ON T LET THE KNEE OF YOUR SUPPORTING LEG BUCKLE INWARDS q .EVER LET YOUR KNEES MEET
#HEST PASSING IN 3INGLE LEG 3TANCE )MPROVES COORDINATION AND BALANCE STRENGTHENS THE LEG MUSCLES
3TARTING POSITION &ACE A PARTNER AT A DISTANCE OF METRES AWAY EACH OF YOU STANDING ON YOUR RIGHT LEG +NEES AND HIPS SHOULD BE SLIGHTLY BENT +EEP YOUR WEIGHT ON THE BALL OF YOUR FOOT OR LIFT YOUR HEEL FROM THE GROUND 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR SUP PORTING LEG SHOULD BE IN A STRAIGHT LINE !CTION 4HROW A BALL BACK AND FORTH WHEN STANDING ON RIGHT LEG THROW WITH LEFT ARM AND VICE VERSA #ATCH THE BALL WITH BOTH HANDS AND THROW IT BACK WITH ONE HAND 4HE QUICKER THE EXCHANGE OF THE BALL THE MORE EFFECTIVE THE EXERCISE 2EPETITIONS 0ERFORM TIMES ON RIGHT LEG THEN TIMES ON LEFT LEG
)MPORTANT q 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR SUPPORTING LEG SHOULD BE IN A STRAIGHT LINE q +EEP YOUR UPPER BODY AND PELVIS STABLE AND FACING FORWARD q +EEP YOUR PELVIS HORIZONTAL AND DON T LET IT TILT TO THE SIDE q +EEP YOUR HIPS AND THE KNEE OF YOUR SUPPORTING LEG ALWAYS SLIGHTLY BENT q $ON T LET YOUR KNEE BUCKLE INWARDS q +EEP YOUR WEIGHT ON THE BALL OF YOUR FOOT OR LIFT YOUR HEEL FULLY OFF THE GROUND
&ORWARD BEND IN 3INGLE LEG 3TANCE )MPROVES COORDINATION AND BALANCE STRENGTHENS THE LEG MUSCLES
3TARTING POSITION !S FOR %XERCISE FACE PARTNER AT A DISTANCE OF METRES AWAY EACH OF YOU STANDING ON YOUR RIGHT LEG !CTION !S FOR %XERCISE THROW BALL BACK AND FORTH BUT BEFORE THROWING BACK TOUCH THE BALL TO THE GROUND WITHOUT PUTTING WEIGHT ON IT 2EPETITIONS 0ERFORM TIMES ON RIGHT LEG THEN TIMES ON LEFT LEG
)MPORTANT q 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR SUPPORTING LEG SHOULD BE IN A STRAIGHT LINE q +EEP YOUR PELVIS HORIZONTAL AND DON T LET IT TILT TO THE SIDE q +EEP YOUR HIPS AND THE KNEE OF YOUR SUPPORTING LEG SLIGHTLY BENT THROUGHOUT q $ON T LET YOUR KNEE BUCKLE INWARDS q +EEP WEIGHT ONLY ON THE BALL OF YOUR FOOT OR LIFT YOUR HEEL FULLY OFF THE GROUND q 7HEN TOUCHING THE GROUND WITH THE BALL DON T PLACE YOUR WEIGHT ON THE BALL
&IGURE OF EIGHT IN 3INGLE LEG 3TANCE )MPROVES COORDINATION AND BALANCE STRENGTHENS THE LEG MUSCLES
3TARTING POSITION !S FOR %XERCISE FACE PARTNER AT A DISTANCE OF METRES AWAY EACH OF YOU STANDING ON YOUR RIGHT LEG !CTION !S FOR %XERCISE THROW BALL BACK AND FORTH BUT BEFORE THROWING BACK SWING THE BALL IN A FIGURE OF EIGHT THROUGH AND AROUND YOUR LEGS FIRST AROUND YOUR SUPPORTING LEG WITH YOUR UPPER BODY LEANING FORWARD AND THEN AROUND YOUR OTHER LEG WHILE STANDING AS UPRIGHT AS POSSIBLE 2EPETITIONS 0ERFORM TIMES ON RIGHT LEG THEN TIMES ON LEFT LEG
)MPORTANT q 7HEN VIEWED FROM THE FRONT HIP KNEE AND FOOT OF YOUR SUPPORTING LEG SHOULD BE IN A STRAIGHT LINE q +EEP YOUR PELVIS HORIZONTAL AND DON T LET IT TILT TO THE SIDE q +EEP YOUR HIPS AND THE KNEE OF YOUR SUPPORTING LEG SLIGHTLY BENT THROUGHOUT q $ON T LET YOUR KNEE BUCKLE INWARDS q +EEP WEIGHT ONLY ON THE BALL OF YOUR FOOT OR LIFT YOUR HEEL FULLY OFF THE GROUND q 9OUR UPPER BODY SHOULD MOVE DOWN AND UP SUBSTANTIALLY DURING THIS EXERCISE
*UMPS OVER A ,INE )MPROVES JUMPING POWER AND TECHNIQUE
3TARTING POSITION 3TAND WITH FEET HIP WIDTH APART ABOUT CENTIMETRES TO THE SIDE OF A LINE "END YOUR KNEES AND HIPS SLIGHTLY SO THAT YOUR UPPER BODY LEANS FORWARD A LITTLE 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF EACH LEG SHOULD BE IN A STRAIGHT LINE !RMS SHOULD BE SLIGHTLY BENT AND CLOSE TO THE BODY !CTION *UMP WITH BOTH FEET SIDEWAYS OVER THE LINE AND BACK AS QUICKLY AS POSSIBLE ,AND SOFTLY ON THE BALLS OF BOTH FEET WITH SLIGHTLY BENT KNEES
2EPETITIONS *UMP TIMES SIDE TO SIDE THEN TIMES FORWARDS AND BACKWARDS OVER THE LINE
)MPORTANT q 7HEN VIEWED FROM THE FRONT YOUR HIPS KNEES AND FEET SHOULD FORM TWO PARALLEL LINES q +EEP YOUR HIPS AND KNEES SLIGHTLY BENT THROUGHOUT q .EVER LET YOUR KNEES MEET AND DON T LET THEM BUCKLE INWARDS q 0USH OFF BOTH FEET AND LAND ON THE BALLS OF BOTH FEET q ,AND SOFTLY WITH YOUR KNEES BENT TO CUSHION IMPACT q .EVER LAND WITH EXTENDED KNEES OR ON YOUR HEELS q ! SOFT LANDING AND QUICK TAKE OFF ARE MORE IMPORTANT THAN THE HEIGHT OF THE JUMP
:IGZAG 3HUFFLE )MPROVES COORDINATION AND JUMPING TECHNIQUE
3TARTING POSITION 3TAND AT THE START OF THE ZIGZAG COURSE MARKS SET X METRES
WITH LEGS SHOULDER WIDTH APART "END YOUR KNEES AND HIPS SO THAT YOUR UPPER BODY LEANS SUBSTANTIALLY FORWARD /NE SHOULDER SHOULD POINT IN THE DIRECTION OF MOVEMENT !CTION 3HUFFLE SIDEWAYS TO THE FIRST MARK TURN SO THAT YOUR OTHER SHOULDER POINTS TO THE NEXT MARK AND COMPLETE THE ZIGZAG COURSE AS FAST AS POSSIBLE !LWAYS TAKE OFF AND LAND ON THE BALLS OF YOUR FEET 2EPETITIONS #OMPLETE THE COURSE TWICE
)MPORTANT q !LWAYS KEEP YOUR UPPER BODY LEANED FORWARD WITH YOUR BACK STRAIGHT q +EEP YOUR HIPS AND KNEES SUBSTANTIALLY BENT q 0USH OFF AND LAND ON THE BALLS OF BOTH FEET q ,AND SOFTLY WITH YOUR KNEES BENT TO CUSHION IMPACT q +EEP KNEES @SOFT THROUGHOUT AND DON T LET THEM BUCKLE INWARDS q .EVER LAND WITH EXTENDED KNEES OR ON YOUR HEELS
"OUNDING )MPROVES JUMPING POWER AND TECHNIQUE
3TARTING POSITION 3TAND ON YOUR TAKE OFF LEG WITH YOUR UPPER BODY UPRIGHT 4HE ARM ON THE TAKE OFF LEG SIDE SHOULD BE IN FRONT OF YOUR BODY 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR TAKE OFF LEG SHOULD BE IN A STRAIGHT LINE !CTION 3PRING AS HIGH AND AS FAR AS POSSIBLE OFF YOUR TAKE OFF LEG "RING THE KNEE OF YOUR TRAILING LEG UP AS HIGH AS POSSIBLE AND BEND THE OPPOSITE ARM IN FRONT OF YOUR BODY WHEN BOUNDING ,AND SOFTLY ON THE BALL OF YOUR FOOT WITH A SLIGHTLY BENT KNEE 2EPETITIONS #OVER A DISTANCE OF METRES TWICE
)MPORTANT q 7HEN VIEWED FROM THE FRONT THE HIP KNEE AND FOOT OF YOUR TAKE OFF LEG SHOULD BE IN A STRAIGHT LINE q "RING YOUR TRAILING LEG AND THE OPPOSITE ARM UP IN THE FRONT OF YOUR BODY WHEN BOUNDING q ,AND ON THE BALL OF YOUR FOOT AND WITH YOUR KNEE BENT TO CUSHION IMPACT q $ON T LET KNEE BUCKLE INWARDS DURING TAKE OFF OR LANDING q .EVER LAND WITH EXTENDED KNEES OR ON YOUR HEELS
&AIR 0LAY FOR THE GOOD OF THE GAME AND THE HEALTH OF THE PLAYERS
&OOTBALL INJURIES CAN BE PREVENTED ONLY PARTLY BY IMPROVED PHYSICAL CONDITION OF PLAYERS ! SUBSTANTIAL AMOUNT OF FOOTBALL INJURIES ARE CAUSED BY FOUL PLAY SO THE OBSERVANCE OF THE LAWS OF THE GAME AND ESPECIALLY &AIR 0LAY IS ESSENTIAL FOR THE PREVENTION OF INJURY
)MPORTANT 0LAY &AIR
3VEN -àLLER $ESIGN
9%!23 &)&! &ÏDÏRATION )NTERNATIONALE DE &OOTBALL !SSOCIATION (ITZIGWEG 0 / "OX :URICH 3WITZERLAND 4ELEPHONE &AX
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