Part 3 – Running Exercises (mod/high speed) & Agility.Part 2 – Strength, Plyometrics, & Balance.Part 1 – Running Exercises (slow speed) & Stretching.What are the 3 parts of the FIFA 11+ warmup? It is especially relevant for female athletes age 13-18 who are at greater risk of major injury such as ACL tears. One of the most commonly used and standardized warmups for footballers is the FIFA 11+ which, according to the FIFA Medical Assessment and Research Centre (F-MARC ), has been proven in multiple research studies to reduce injuries and enhance performance. Related: Why do you need women’s specific football boots? But just what type of warmup is actually effective at getting you ready to play and can it reduce your risk of injury? The importance of a good warmup can’t be understated though. Let’s face it… we all know (or have been ) the player who just goes through the motions while chatting with friends. Warming up before training or matches is so important and the degree to which it is taken seriously varies from player to player and team to team. South Georgia & South Sandwich Islands (AUD $).Research found a reduced rate of injury in elite basketball players randomised to warming up with this program.įor further information about the FIFA 11+ program or instruction on how to run the warm-up contact one of the Physiotherapists at Jubilee Sports Physiotherapy. The FIFA 11+ program has also been investigated in other sports. In comparison the the FIFA 11+ program, the warm-up exercises focus on: a) spatial orientation, anticipation, and attention b) whole body and leg stability and coordination and c) appropriate fall techniques. The FIFA 11+ KIDS programme is a complete warm-up program for children under the age of 14. Further studies have shown better hamstring/quads strength ratios, improved jumping and agility skills and superior static/dynamic balance. Research has found significantly better neuromuscular control (quicker stabilisation time of lower extremity and core) in players after 9 weeks of FIFA 11+ program. “Are there performance benefits of such exercises?” is a common question by football coaches when exposed to an ‘injury prevention program’. Moderate/high speed running exercises integrated with cutting and pivoting movements.Core and leg strength exercises, along with balance, plyometrics, and agility exercises.Slow-speed running exercises coupled with active and partner stretching.The 11+ program is broken down into three parts: It is important to use proper technique during all exercises. Prior to matches, only the running exercises (parts 1 and 3) should be performed. It should be performed, as a standard warm-up, at the start of every training session at least twice a week. The FIFA 11+ program consists of three parts with a total of 15 exercises in the specified sequence. Compliance is of utmost importance-injury risk is lowest in those players with higher adherence to the program. The program is only effective when the warm-up exercises are performed regularly, at least twice a week. The FIFA 11+ warm-up has been shown to substantially reduce major injuries, particularly in females between the ages of 13-18 who have a high risk of knee and ACL injury, by 50% and a reduction of 39% of overall injury incidence in recreational/sub-elite football. But are our warm-ups adequately preparing us for an improved performance on the pitch while reducing our inherent risk of injury? Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been proven in multiple research studies worldwide to significantly reduce injuries and enhance performance. The reasons for warming up before any physical activity are well known. Research has shown the FIFA 11+ program to be effective at preventing football injuries.
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