![]() 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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