FIFA 11+ program: Improve performance, Prevent football injuries.
The reasons for warming up before any physical activity are well known. But are our warm-ups adequately preparing us for an improved performance on the pitch while reducing our inherent risk of injury? Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been proven in multiple research studies worldwide to significantly reduce injuries and enhance performance.
Injury Prevention
The FIFA 11+ warm-up has been shown to substantially reduce major injuries. Studies report a reduction in injury of 50% in females between the ages of 13-18 (who have a high risk of knee and ACL injury). They also found a reduction of 39% of overall injury incidence in recreational/sub-elite football.
**The program is only effective when the warm-up exercises are performed regularly, at least twice a week. Compliance is of utmost importance! Injury risk is lowest in those players with higher adherence to the program.
What’s is the FIFA 11+ Program?
The FIFA 11+ program consists of three parts with a total of 15 exercises in the specified sequence. It should be performed, as a standard warm-up, at the start of a training session at least twice a week. Prior to matches, only the running exercises (parts 1 and 3) need be performed. Correct technique is important for all exercises.
The three parts are:
Slow-speed running exercises coupled with active and partner stretching.
Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
Moderate/high speed running exercises integrated with cutting and pivoting movements.
Does The Program Improve Performance?
“Are there performance benefits of such exercises?” is a common question by football coaches when exposed to an ‘injury prevention program’.
Research has found significantly better neuromuscular control (quicker stabilisation time of lower extremity and core) in players after 9 weeks of FIFA 11+ program. Further studies have shown better hamstring/quads strength ratios, improved jumping and agility skills and superior static/dynamic balance.
**High compliance with the 11+ injury prevention program also resulted in better in-season win:loss records.
FIFA 11+ For Kids
The FIFA 11+ KIDS (Fundamentals+) program is a complete warm-up program for children under the age of 14. The warm-up exercises focus on: a) spatial orientation, anticipation, and attention;
b) whole body and leg stability and coordination; and
c) appropriate fall techniques.
The 11+ Kids program has been shown to reduce injuries in youth football by 50%, severe injuries by 74%; the financial cost associated with youth injuries by 51% and improve physical performance in balance, jump performance and agility.
Is your football team doing the FIFA 11+ warm up?