Injury Prevention
FIFA 11+
The Injury Problem
Injuries have skyrocketed among kids, ages 11 and up in recent years.
- In Norway, A.C.L. surgeries for teens rose more than 40 percent over a 16-year period ending in 2021.
- Between 1997 and 2017, A.C.L. reconstructions among teenagers in Britain increased almost 30-fold.
- Young female athletes are three to six times more likely than boys to tear an A.C.L.
- In a recent 15-year period, across a dozen sports in U.S. high schools, the rate of A.C.L. injuries among girls jumped 32 percent, more than double the increase among boys.
- 1 in 6 teenage girls who play soccer are at risk of a tear before finishing four years of high school.
Injury Prevention
The FIFA Medical Assessment and Research Centre (F-MARC) developed the FIFA 11+ injury prevention program, which has been proven in multiple research studies worldwide to significantly reduce injuries and enhance performance.
The FIFA 11+ warm-up has been shown to substantially reduce major injuries by 50%.
The FIFA 11+ warm-up has been shown to substantially reduce major injuries by 50%.
What’s Involved In the FIFA 11+ Program?
The FIFA 11+ program consists of three parts with a total of 15 exercises. It should be performed as a standard warm-up, at the start of every practice session.
Prior to games, only the running exercises (parts 1 and 3) should be performed.
Part 1. Slow-speed running exercises coupled with active and partner stretching.
Part 2. Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
Part 3. Moderate/high speed running exercises integrated with cutting and pivoting movements.
For Part 2, start with Level 1, then progress to Level 2, then Level 3. You can even start by just doing 1 set from Level 1.
It is important to use proper technique during all exercises.
Prior to games, only the running exercises (parts 1 and 3) should be performed.
Part 1. Slow-speed running exercises coupled with active and partner stretching.
Part 2. Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
Part 3. Moderate/high speed running exercises integrated with cutting and pivoting movements.
For Part 2, start with Level 1, then progress to Level 2, then Level 3. You can even start by just doing 1 set from Level 1.
It is important to use proper technique during all exercises.
The FIFA 11+ Step By Step Poster
The FIFA 11+ Step By Step YouTube Series
