FIFA 11+ Complete warm up programme to prevent injury

Health is key to development and growth. Football, the one passion that unites people of all ages, gender, languages, colour, cultures and religions, may prove a uniquely effective and low-cost tool in the world’s fight for health.

What is 11+

The 11+ program has 3 parts with a total of 15 exercises. These exercises should be completed in the order specified with emphasis on correct technique. Different levels of difficulty exist within each part and you should only progress when an exercise can be performed without difficulty for the specified number of repetitions.

Part 1	Running exercises at slow speed followed by controlled partner contacts
Part 2	Six sets of exercises focussing on core strength, balance, plyometrics and agility
Part 3	Running exercises at moderate/high speed combined with cutting/planting movements

The great thing about this program is that it can be done by elite, professional players or at a local club level.

With thanks to MGS Physio in Manly, New South Wales

FIFA 11 for Health – Trailer #1. Health is key to development and growth. Developing countries have to fight poverty, hunger and infections, but also diseases that proliferate with increasing prosperity. While HIV/AIDS, malaria and tuberculosis are still killing millions worldwide, diabetes, hypertension, obesity and heart disease are catching up. Football, the one passion that unites people of all ages, gender, languages, colour, cultures and religions, may prove a uniquely effective and low-cost tool in the world’s fight for health. von Grebel Motion, Uploaded on Vimeo February 21, 2012

FIFA 11+ Injury Prevention Program FAQ

FIFA 11+ Workbook

FIFA 11+ Plus cards

FIFA 11+ Exercise sheet

More information, translations and downloads here. Watch the exercise videos on F-MARC or Youtube.

Background

F-MARC developed The 11 in 2008. It’s a prevention programme for amateur players, whose effectiveness has been well proven in Switzerland. A nationwide implementation (2004-2008) led to a significant decrease in injuries during matches and training, proving not only the effectiveness of the programme, but that it is easily and broadly applicable.

Since then, The 11 was further developed into a more comprehensive programme, but that it is easily and broadly applicable. Since then, The 11 has been further developed (2006) into a more comprehensive programme: 11+.

11+ is a complete warm-up programme to reduce injuries among male and female football players aged 14 years and older. The programme was developed by an international group of experts and its effectiveness has been proven in a scientific study (Norway, 2008). Teams that performed 11+ at least twice a week had 30 – 50% less injured players.

References

Compliance with a comprehensive warm-up programme to prevent injuries in youth football, Soligard T, Nilstad A, Steffen K, Myklebust G, Holme I, Dvorak J, Bahr R, Andersen TE. Br J Sports Med. 2010 Sep;44(11):787-93. doi: 10.1136/bjsm.2009.070672. Epub 2010 Jun 15. Full text

Countrywide campaign to prevent soccer injuries in Swiss amateur players, Junge A, Lamprecht M, Stamm H, Hasler H, Bizzini M, Tschopp M, Reuter H, Wyss H, Chilvers C, Dvorak J. Am J Sports Med. 2011 Jan;39(1):57-63. doi: 10.1177/0363546510377424. Epub 2010 Oct 17. PDF

Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial, Soligard T, Myklebust G, Steffen K, Holme I, Silvers H, Bizzini M, Junge A, Dvorak J, Bahr R, Andersen TE. BMJ. 2008 Dec 9;337:a2469. doi: 10.1136/bmj.a2469. Full text
Source F-MARC