A 2012 study by the American Journal of Sports Medicine showed that it could also be effective at decrease injuries for basketball players. More importantly, the warm-up program can also be useful for non-soccer players. Improved their balance, lower extremity and core muscles.Improved their hamstring and quadriceps strength.A 2008 study published in the British Medical Journal demonstrated that youth soccer teams who used the FIFA 11+ program on a biweekly basis saw a decline of 29% in-game injuries, 54.4% in overuse injuries, 37% in training injuries and 47.7% in severe injuries, which are astonishingly positive results.
FIFA 11 PLUS PROGAM PLUS
Instead of focusing on static stretching, the FIFA 11+ program emphasizes movements that mimic game situations, plus movements that strengthen, activate and power key core and leg muscles. The program is centered around knee alignment, core strength, lower limb strength, balance and power generation. The FIFA 11+ warm-up program is an awesome 15 minutes warm-up routine that requires no special equipment or advanced knowledge, significantly reduces the risk of injuries and enhances performance. At the bottom of the page are instructional booklets which can be printed out if needed as well.If you play soccer regularly, you may be familiar with the FIFA 11+ warm-up program, which was created with the help of an international group of sports performance experts and designed for amateur and recreational soccer players aged 14 and up. We have created instructional easy-to-follow videos for each Part of the 11+ below. The 11+ is easy to perform, though with any new tasks there are always questions which arise. The benefits start to be seen after 6-12 weeks on injury prevention and are greatest in those that continue with the program consistently. The aim is to perform the warm-up 3 times/week as a minimum. The program should be started in pre-season and continued throughout the season. Teams with lower injury rates consistently have higher league rankings and more points per game. Not only do players improve their capacity from the progressive strength and conditioning component, but teams also perform better. The 11+ has also been shown to assist performance. Where possible, stretching is best performed after a session as part of a cool down. Stretching may still be something you wish to add in and should be considered individually. Although stretching has always been traditionally performed before games, there is little evidence to support stretching reducing injury rates and it may even reduce performance if performed immediately before activity. Stretching does not make up part of the 11+ warm up. In addition to the standard 11+ warm up, we have added a progressive adductor strengthening protocol to the video demonstrations as good science supports these exercises in the prevention of adductor strains which are a common injury in football. The 11+ is an injury prevention/reduction program and should not be used as a rehabilitation tool for injury treatment or recovery. The warm-up is aimed at players who are not injured. This part has Levels 1, 2 and 3 which represent increasing difficulty and can be progressed through as your strength, technique and experience progress PART 1: Running and change of direction work.The warm-up has been shown to be very effective in amateur footballers in both the men’s and women’s game and is applicable to players 13 years and older.
This highly effective warm-up routine can be implemented with a few cones and 20 minutes of time. The 11+ focuses on improving muscle control and strength with correct movement techniques.
The 11+ is a warm-up routine that has been proven to reduce lower limb injury rates by up to 50%, including serious injuries such as anterior cruciate ligament ruptures. Since 2006, the 11+ injury prevention program previously known as the FIFA 11+ has been created and researched.
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