Part 1: Slow-speed running exercises paired with active stretching and partner work. It consists of 3 parts with a total of 15 exercises that are to be completed in a specific order.
It should be highlighted that our female sporting population between the ages of 13-18 are at a higher risk of knee and ACL injuries but the FIFA 11+ can reduce these injury rates by up to 50%. The FIFA 11+ warm-up has been shown to substantially reduce major injuries: stats ranged from 30%-70% reduction in injury rates when applying the program. Originally it was designed for soccer (football!) players but has since been trialed and used in other sports like basketball with good success. Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been tested and trialed in multiple research studies worldwide to significantly reduce injuries. With the community sport season on hold because of the current pandemic, and a short quick winter sport season on the horizon, it’s best to be prepared and ready - you can do this exercise at home!Ī jog up and down the side of the pitch and a quick touch of the toes when you’re told by the gaffa ‘you’re on in 5’ probably isn’t the most effective method of warming up! So what does constitute an adequate warm up? Let me direct you to the FIFA 11+ injury prevention program.
But what we need to think about is whether we are adequately physically prepared for the field or court and actually reducing our risk of injury. If you have played any form of sport then you will be well aware of the need for a ‘warm-up’. FIFA 11+ Program | Soccer Injury Prevention Thursday, March 25, 2021
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