Common Problems: Sports Injuries
This month at Fine Form Physio we take a look into the preventing sports injuries.
Playing any form of sport, you will be well aware that you need to ‘warm-up’ before starting. But are you really physically prepared to play and reduce your risk of injury? With community sports season already started, we are going to introduce you to the FIFA 11+ injury prevention program.
What is FIFA 11+
The “FIFA 11+” is a complete warm-up programme to reduce injuries among male and female football players aged 14 years and older. Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), and its effectiveness has been proven in a scientific study (tested and trialled in multiple studies worldwide).
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 in recreational/sub-elite sports.
The programme should be performed, as a standard warm-up, at the start of each training session at least twice a week, and it takes around 20 minutes to complete. Prior to matches, only the running exercises (parts 1 and 3) should be performed.
For all exercises, correct performance is of great importance. Therefore, the coach should supervise the programme and correct the players if necessary.
What 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 every training session (preferably twice a week if possible). On matchdays, only the running exercises (parts 1 and 3) should be performed. It is important to use correct technique during all exercises.
The 11+ program is broken down into three parts:
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.
Can children use FIFA 11+?
The FIFA 11+ injury prevention program is designed for ages 14 years and older. But there is a FIFA 11+ KIDS programme that is a complete warm-up program for children under the age of 14.
Does It Work for Other Sports?
The FIFA 11+ program has also been investigated in other sports. Research found a reduced rate of injury in elite basketball players randomised to warming up with this program.
For further information about the FIFA 11+ program or instruction on how to run the warm-up contact one of the Physiotherapists at Fine Form Physiotherapy.
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