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Prac Exam FIFA/KNEE

Preparation for Practice RTS RTW

QuestionAnswer
What are the 3 components of the FIFA11+ and how long does each component go for? Part 1 - Running Exercises: slow speed, active stretching, parter contacts 8 mins Part 2 - Strength/Plyometrics/Balance: 10 mins 6 sets of exercises core, leg strength, balance, plyo's/agility Part 3 - Running Exercises 2 mins: mod-high speeds, plant
What is the FIFA11+ intended for and how many times should it be performed? Replace the usual warm up prior to each training and match at least 2 x week
What are the warm up exercises in the first part of the FIFA11+? and parameters for cones? 6-10 cones approx 5-6m apart. Jog through x 2, Hip out x 2, Hip in x 2, circling partner x 2, Shoulder contact x 2, quick forwards & backwards run x2
What are 2 exercises involved with Part 2 of the FIFA11+? and parameters Plank 20-30secs 3 sets, Nordic hamstring curls 3-5 reps 1 set, Squats with toe raise 30secs x 2 sets
What are the three components of the FIFA11+ Part 3? and parameters Running 75-80%max 2 sets, Bounding 2 sets, Plant and cut (4-5 steps then cut, accelerate 5-7 steps 80-90% repeat) 2 sets
What equipment do you need for the FIFA11+ - 12 cones - flat surface - poster, manual or app (Get set)
What does KNEE stand for? Knee injury prevention for Netballers to Enhance performance and Extend play
What does the KNEE program intend to do and how often should it be performed? It intends to replace the usual warm-up prior to training (and matchesI) 2-3 times/week
What are the 4 components to the KNEE program? 1. Warm up, footwork 2. Strength = 3 exercises, 1 from each section 3. Balance & landing 4 exercisees from this section 4. Agility 4 exercises from this section
What are the 3 different variations to the KNEE program? Junior; 10-14yrs, various stages of physical development Recreational; 14yrs+, club or association level Elite; Talent, elite & mastery category of Netball Aus athletic pathway
What is exercises are included in the Warm up, footwork section of the KNEE program? and parameters jog forward/backward, Walkin As, Butt flicks forwards/backwards, side skip and squat, forward and backward shuffle on spot x10R L/R, Forwards/backwards lateral shuffle, walking lunge, hamstring and gluteals, hip rotation walk, walking quadriceps (all 1/2)
What are 3 exercises in Part 2 of the KNEE program and parameters (1 for each section)? Quads: Reverse lunge & drive 2 x 12 Glutes/Hams: Arabesque 2x8 L/R Core: Plank 2x30secs
What are 3 exercises in Part 3 of the KNEE program and parameters? Double leg/SL jump and land x10, Rotatation 180 x5 L/R, DL/SL Partner push/pertabations x5 L/R
What are 3 exercises in Part 4 of the KNEE program and parameters? Forward Bound, defensive shuffle 2x 1/2 court, Y Drills deceleration x2 L/R
What equipment do you need for the KNEE program? - Netball - flat surface (court) - poster, manual or website
What is the purpose of the balance and landing exercises in the KNEE program? To improve players ability to take off and land safely on single or double leg and capacity to absorb force in challenging circumstances
What is the purpose of the strength exercises in the KNEE program? Promote strength and develop a stable base. targets muscles that control the trunk, hips, pelvis and knee, known to be protective of injury
What is the purpose of the agility exercises in the KNEE program? To develop a solid movement foundation upon which skills are honed. Aim to imrove movement efficiency when changing direction, decelerating and the reaccelerating. targets force absorbtion and how to generate force
What is the purpose of the warm up, footwork section of the KNEE program? To switch on the brain for the activity and to prepare the body for mvt, enhancing footwork patterning in preparation for dynamic activity.
Created by: HollyRicho
 

 



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