Are you suddenly hooked on watching the Aussies at the FIFA World Cup? Dusted off your green and gold kit? Practicing scoring goals like Nestory Irankunda? Yep, us too.
World Cup fever has well and truly hit us at Pursue Health. It has provided a nice time to reflect on how we can continue to best prepare our soccer and football players for performance. The FIFA 11+ is one tool we use to prevent injury for these athletes- and you can too!
FIFA 11+
| WHAT is the FIFA 11+? | An injury prevention program developed by FIFA in 2006 before being rolled out to global football in 2009.
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| HOW does it work? | It’s designed to be a complete warm up program done in place of a traditional warm up prior to training or game. It includes specific exercises and movement patterns shown to help prepare the body for soccer. |
What the research tells us about the FIFA 11+
When conducted at least twice per week, the FIFA 11+ program :
– reduced incidence of severe injuries by almost 50%
– reduced risk of training injuries by 37% and match injuries by 29%
(British Medical Journal, 2008)
Structure of the program
It is broken up into three parts, with 15 exercises that are performed in a particular order.
1. Running exercises e.g. Running whilst Circling a Partner
- Designed to be done slowly to warm the body up and introduce controlled contact to the body at the start of the session
2. Strength, Plyometrics, Balance e.g. Jumping- vertical Jumps
- The main body of the warmup, consisting of strength exercises for the lower body and core, balance, agility and power
- There are 3 levels of difficulty to account for different levels of ability, allowing each athlete to achieve an appropriate level of challenge
3. Running Exercises e.g. Running- Plant and Cut
- Designed to be done at a moderate or high speed, showing gradual progression in intensity throughout the warmup
- Incorporates cutting movements
These key phases incorporate important elements of what experts know to be effective in preventing injury. Core stability is needed to allow a strong foundation for lower limb function. Neuromuscular control and balance are important in the integration of the complex systems that stabilise, coordinate and control the body throughout athletic movements. Plyometrics and agility mimic the explosive movements needed in sport, preparing muscle, tendon and ligaments for the powerful demands that will be placed on them.
Most Important Takeaway
The crux of this program is the technique with which everything is conducted. Irrespective of the pace with which it is done, focus should be first on form. Aim to keep your knee tracking over your big toes- not a knee valgus (knee dropping into towards your midline) position.
If you want to read more about the FIFA 11+ then click here
And the good news is that the principles of the FIFA 11+ are now being made specific to many other sports, such as in the KNEE Netball program developed by Netball Australia. The concepts depicted here are easily transferrable to a sport of your choice!!
Give this a try to reduce your risk of injury this soccer season. Go the Aussies!
By Meg Siedle, Physiotherapist, Images courtesy of Football Victoria Website
The FIFA 11+ is a great place to start, but the best injury prevention plan is one that’s tailored to your body, your injury history, and the demands of your sport.
If you’re dealing with recurring niggles, returning from injury, or looking to improve your performance this season, our physiotherapy team can help. We’ll assess your movement, identify any risk factors, and build a plan that keeps you playing with confidence.
Book an appointment with the team at Pursue Health and give yourself the best chance of staying fit, healthy, and available all season long. Call our team on 9131 4977, or click here to book in online.
