Injury prevention through effective warm up – The FIFA 11+ program
Many sports programs, both competitive and recreational, have resumed this summer following a stop-start few years. Injury prevention in the context of return to sport is an important consideration as athletes are gearing back up for sport.
What is the FIFA 11+ Program?
The “11+” is an injury prevention programme that was developed by an international group of experts based on their practical experience with different injury prevention programmes for amateur players aged 14 or older.
Why was it created?
It was originally created to reduce risk of major, non-contact injuries in soccer players but the program also has useful carryover for any other athletes looking to add another injury prevention facet to their warmup program.
Who developed it?
It was developed by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been shown to substantially reduce major injuries. Through various randomized-controlled trials in the past decade, F-MARC determined that youth football teams using the “11+” as a standard warm-up had a significantly lower risk of injury than teams that warmed up as usual.
The 11+ program is composed of three parts – two unique series of running exercises, and a strength, plyometrics, and balance series.
Running Exercises
Strength
Plyometrics
Balance
Running Exercises
Additional information
For a free downloadable version of the above exercise chart chick here FIFA 11+
CALL LIQUIDGYM TODAY TO BOOK WITH ONE OF OUR PHYSIOTHERAPISTS, ATHLETIC THERAPIST, OR KINESIOLOGISTS FOR YOUR INJURY PREVENTION NEEDS OR TO ADDRESS A CURRENT INJURY YOU HAVE!
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References:
Bizzini M, Dvorak J. FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review.
British Journal of Sports Medicine 2015;49:577-579. Impellizzeri F,
Bizzini M, Dvorak J, et al. Physiological and performance responses to the FIFA 11+ (part 1): a randomized controlled trial on the training effects. J Sports Sci in press. 2013
Author:
Gavin Parsons
Physiotherapist