No matter your chosen code of football, the FIFA 11+ Program will help you reduce your risk of injury so you can give it your best on the field.
The FIFA 11 prevention program was developed by FIFA’s medical research centre in collaboration with professionals and has proven to reduce soccer-related injuries by 84% and even reduces the risk of tearing your ACL by 34%. With results like this, it is clear that you need to include this program into your warm-up routine. The best part is that this program can be undertaken by footballers of every code of all skill levels.
Now that you understand the benefits, you must understand the specifics of the program. To clarify, the FIFA 11+ Program is a 15-20 minute warm-up that is to be undertaken before training sessions or matches. The program incorporates running, squatting, planking and balance – everything your body needs to perform at its very best on the field.
This program has proven to be effective as it helps improve stability and strength commencing from the individual’s core and lower limbs in order to prepare for the unpredictability of the playing environment. The program can also condition various muscles and tendons, preventing injuries associated with overuse.
In unison with every training program, the FIFA 11+ Program will only be effective with compliance. Therefore it is essential that the individual undertakes it twice a week during pre-season and in-season and it must be completed before a training session or match. However, there is also no harm in completing this on non-training days to help improve general well-being.
In order to help you effectively get the most out of FIFA 11+, our team of specialists at Insync Physiotherapy have prepared an instructional video designed to help you correctly following the program. Click here to view the complete program so that you can refer to it while watching our video.
Before you start, please note that it is crucial that you perform each exercise with the right technique and form. If you do not do this correctly, you can inadvertently teach your body the incorrect motor patterns and increase your chance of injury To help you with this, our team will show you how to do a squat properly. View the following diagram below and action.
Whether you are completing your squats at home or in a gym, please be sure to look at your technique in the mirror from both the front and side. Pay extra attention to your knee and lower back alignment then compare your form with the diagram above. Once you are confident that you are performing the exercise correctly, you may then proceed to the FIFA 11+ program.
Video Introduction
Video Part 2
Video Part 4
Video Part 6
Video Part 1
Video Part 3
Video Part 5
Video Part 7
If you feel as though you are struggling with your form or you have questions regarding the program or squatting technique, we encourage you to contact our practice and speak with one of our physiotherapists. You can contact our practice on (02) 7226 343 or book an appointment online.
Thanks for reading,
Insync Physiotherapy Team