Fifa11+ (part one)

In our previous article we indicated that the risk of Anterior Cruciate Ligament (ACL) injury is significantly higher in a female population. In this two-part article we outline a training programme designed to reduce this risk.

FIFA 11+ program the international federation of association football FIFA has developed an injury prevention programme known as FIFA 11+ in Norwegian female footballers the FIFA 11+ reduced severe injuries overuse injuries and injuries overall. compliance with the injury prevention programme was high when it  served as a warm up programme the FIFA 11+ teaches skills to recognise and  respond appropriately to dangerous situations how to avoid potentially compromising positions. The 11+ program was developed by an international group of experts based on their practical experience in differently injury prevention programs for amateur players age 14 year old and it is a complete warm up package and should replace the usual prior to  training. Youth football teams using 11+  as a standard warm up  had a significantly lower risk of Injuries than teams and warmed up as usual.  Teams that have performed the 11+ regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. The FIFA 11+ is in  three parts:

• Part 1 running exercises at a slower speed  combined with active stretching and controlled  partner contacts.
• Part 2 six sets of exercises focused on core and leg strength, balance and plyometrics/ agility each with 3 levels of increasing difficulty.
• Part 3 running exercises at moderate to high speed combine with planting and cutting movements.

According to Bizzini M, Dvorak J 2015 there is substantial scientific evidence supports the dissemination and implementation of FIFA 11+ as a basic injury prevention programme in amateur football.

The entire warm up should take approximately 20 minutes.

Running exercises

1. Running straight ahead: jog straight to the last cone making sure you keep your upper body straight your hip knee and foot aligned do not let your knee Buckle inwards  run slightly more quickly on the way back.  2 sets.
2. Running hip out : jog to  the first conel stop and lift your new knee forwards rotate your knee  to the side and put your foot down at the next cone repeat the exercise on the other leg repeat until you reach the other side of the pitch. 2 sets.
3. Running hip in: jog to  the first cone stop and lift your knee to the side rotate your feet forward and put your foot down at the next cone repeat the exercise on the other leg repeat until you reach the other side of the pitch. 2 sets.
4. Running cycling partner: jog to the first cone shuffle sideways towards your partner shuffle an entire  circle around one another without changing the direction you're looking in and shuffle back to the first cone repeat until you reach the other side of the pitch. 2 sets.
5. Running jumping with shoulder contact: jog to the first cone shuffle sideways towards your partner in the middle jump sideways towards each other  to make the shoulder to shoulder contact contact land on both feet with your hips and knees bent shovel back to the first code repeat until you reach the other side of this. 2 sets.
6. Running quick  forward and backwards sprints: run quickly to the second cone and run backwards quickly to the first cone keeping your hips and knees slightly bent,  repeat running two cones forward and one cone backwards until you reach the other side. 2 sets.

Cone positions for parts 1 and 3.

A poster showing all the exercises can be downloaded from the link below:

http://usclubsoccer.org/wp-content/uploads/2015/08/POSTER-FIFA-11-.pdf

The Belvedere Clinic provides Physical Therapy services in Wicklow town and Greystones, we offer a  wide range of services from advice on posture to dry needling and injury rehabilitation.  We are exclusive users of the Normatec recovery system in Wicklow. All our treatment options are evidence-based and drug-free. A limited drop in service is available but appointment are given priority. To make an appointment get in touch in the contact section of the website.

In our next article we will go through parts 2 and 3 of this warm up.