TALA
SOCCER
TRAINNG
FIT CLUB
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TALA SOCCER
FIT CLUB RESOURCES
The TALA Soccer Training Fit Club provides players, coaches, and families with a virtual community designed to motivate and support the identification of personal fitness goals in a positive and encouraging environment. The TALA Soccer Training Fit Club believes in the benefit of consistently competing against our personal best to improve our personal best each day. At TALA we understand that growth and development require the courage to learn through success and challenge with the knowledge that improvement is not a linear process but a journey in self-determination, mindset, and resilience.
TALA Soccer Training Fit Club is committed to researching and providing evidence based resources for our athletes and families to include in their personal fitness plan that are designed to reduce injury and imporve soccer specific perfomance. The TALA Soccer Training Fit Club offers a fitness focused community that understands the transformative impact that exercise not only has on your body but perhaps more imiportantly, on your brain.
Whether you enjoy running, cycling, walking, hiking, kinesthetic training, swimming, kayaking, neuromuscular exercises, or just being active throughout the day, the TALA Soccer Training Fit Club is a community designed with your goals in mind. At TALA Soccer Training we define our Fitness Club not by a sole act of movement providing an accelerated heart rate but as a cause or journey in self-management, wellness, and collective achievement. The TALA Soccer Training Fit Club is a virtual space where each of us can inspire one another through our individual journeys to achieve something we once thought was beyond our reach. At TALA Soccer Training we believe that together, as a community, we can accomplish anything.
Let's do this!
"In a study out of the University of Plymouth in the UK, when subjects were walking up to a massive hill, they perceived it to be less steep if they had a friend by their side. Wth someone else there, the daunting seems more manageable."
Steve Magness
elite sport and Performance coach
Best-selling author
TALA SOCCER
TRAINING FIT CLUB
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The TALA Soccer Training Fit Club is on Strava!
Get more out of your workouts with Strava's custom goals, workout analysis and progress tracking. Find recommended routes. Connect with friends. Join challenges. Track your progress. Track your activities. Get inspired. Compete with friends. Compete against your personal best. Connect with others. Motivate others through your personal motivation.
The TALA Soccer Training Fit Club on Strava provides players, coaches, and families a virtual community designed to motivate and support the identification of personal fitness goals in a positive and encouraging environment. The TALA Soccer Training Fit Club believes in the benefit of consistently competing against our personal best with the intention to improve each day. At TALA we understand that growth and development requires the courage to learn through success and challenge with the knoweledge that improvement is not a linear process but a journey in self-determination, mindset, and resilience.
Join us on Strava today by downloading the free app to your phone or smartwatch and measure your progress in action.
Let's do this!
"Developing yourself as a coach makes it easier to develop those who are most important - the players."
dan abrahams
professional sports psychologist
specializing in soccer
Best-selling author
FIFA 11+
Injury Prevention Warm-up and Training Program
for players over 14 years of age
Playing soccer requires various skills and abilities, including endurance, agility, speed, and a technical and tactical understanding of the game. Whereas all of these aspects can be taught and improved during training sessions, playing soccer also entails a substantial risk of injury. Thus, an optimal training program should also include exercises to reduce the risk of injury. The “FIFA 11+” is an injury prevention program that was developed by an international group of experts based on their practical experience with different injury prevention programs for amateur players aged 14 or older. It is a complete warm-up package and can be used as a training program at home as well. Players and teams that perform the “FIFA 11+” regularly, at least twice a week, had 37% fewer training injuries and 29% fewer match injuries. Severe injuries were reduced by almost 50%. This study was published in the British Medical Journal in 2008.
The "FIFA 11+” has three parts with a total of 15 exercises, which should be performed in the specified sequence. Part 1: running exercises at a slow speed combined with active stretching and controlled partner contacts; Part 2: six sets of exercises focusing on core and leg strength, balance, and plyometrics/agility, each with three levels of increasing difficulty; and Part 3: running exercises at moderate/high speed combined with planting/cutting movements. A key point in the program is to use the proper technique during all of the exercises. pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position, and soft landings.
Players should begin with level 1. Only when an exercise can be performed without difficulty for the specified duration and the number of repetitions should the player progress to the next level of this exercise.
For more information and visual examples of the indicated exercises please visit:
https://kneesurgerysydney.com.au/wp-content/uploads/2017/05/11plus_workbook_e.pdf
The above content is adapted from the Official publication of the Fédération Internationale de Football Association (FIFA)
'Start where you are. Use what you have. Do what you can.'
-Arthur Ashe-
"Any success I've had is because I've done the little things every single day, and when it didn't make sense I still believed I could do it."
Michelle betos
professional soccer player
NJ/NY Gotham FC
FIFA 11+ KIDS
Injury Prevention Warm-up and Training Program
for players under 14 years of age
'FIFA11+ is a comprehensive warm-up exercise program designed to reduce injuries among young soccer players, which was jointly developed in 2006 by the FIFA Medical Assessment and Research Center (Switzerland), the Oslo Sports Trauma Research Center (Norway), and the Saint Monica Sports Medicine Foundation (USA) [10,11]. A study by Soligard et al. [12] showed that FIFA11+ can reduce the risk of injury in young female soccer players, mainly the risk of serious injury, overuse injury, and overall injury. FIFA11+ was proven to significantly reduce injury rates and decrease days missed because of injury in the competitive male collegiate soccer league [13]. In addition to trials, a meta-analysis by Thorborg et al. [14] provided further evidence that FIFA11+ has a significant injury-reducing effect, reducing soccer injuries by 39%. However, FIFA11+ is an injury prevention program designed for athletes aged ≥ 14 years, and children who play soccer lack their proprietary injury prevention program. In 2016, FIFA11+ Kids was developed by F-MARC and related international experts based on FIFA11+ [15]. In particular, FIFA11+ Kids is an injury prevention program specifically designed for children under the age of 14. It lasts 15 min and consists of seven different exercises: a running game, two jumping exercises, a balance/coordination task, two exercises targeting body stability, and an exercise to improve falling technique. These exercises aim to decrease sports injuries among child soccer players by improving (1) spatial orientation, anticipation, and attention, particularly while dual-tasking (to avoid unintended contact with other players or objects); (2) body stability and movement coordination (more general than specific neuromuscular or proprioceptive training); and (3) learning appropriate fall techniques (to minimize the consequences of unavoidable falls) [15].'
Yang J, Wang Y, Chen J, Yang J, Li N, Wang C, Liao Y. Effects of the "FIFA11+ Kids" Program on Injury Prevention in Children: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022 Sep 23;19(19):12044. doi: 10.3390/ijerph191912044. PMID: 36231344; PMCID: PMC9566496.
"I think there are a lot of things that soccer does in the communities that transcend the soccer field.”
Brandi Chastain
us Womens national team
World Cup Winner
"A vision is not just a picture of what could be, it is an appeal to our better selves, a call to become something more."
rosabeth Moss Kanyer
ERNEST L. ARBUCKLE PROFESSOR OF BUSINESS ADMINISTRATION
specializing in strategy, innovation, and leadership for change.
FIFA 11+S
Goalkeeper Specific Injury Prevention Warm-up and Training Program for players over 14 years of age
Soccer is one of the most popular sports worldwide. Goalkeepers are more likely to injure their upper limbs, particularly their shoulders, than outfield players. To reduce upper extremity injuries, the FIFA 11+ Shoulder Injury Prevention Program (FIFA 11+S) was developed. The FIFA 11+ shoulder program is structured into three parts: general warming-up exercises, exercises to improve strength and balance of the shoulder, elbow, wrist, and finger muscles, and advanced exercises for core stability and muscle control.
"People's beliefs about their abilities have a profound effect on those abilities."