FIFA 11+ Injury Prevention Program | All You Need To Know

You’ve been sitting on the bench watching the world’s greatest game feeling cold and stiff.

“Come on lads, get ready to jump on next out”

I guarantee that every single soccer player out there has heard this phrase time and time again by the Gaffer. Unfortunately, in most cases, a jog up and down the side line and a poorly executed stretch isn’t an effective ‘warm-up’ strategy. Why? We need to ensure our body is equipped from the stress and load it is about the encounter whilst performing at your absolute best. 

Being involved in a sport is a privilege but it can be detrimental if you do not properly prepare from developing injuries.

With the community sport season about to recommence following the current pandemic, and a lack/reduction in training, now is the best time to round up the lads and prepare for the season ahead – easily do this exercise regime at home!

Allow me to introduce the one and only FIFA 11+ injury prevention program that was developed by the FIFA Medical Assessment and Research Centre (F-MARC). Through multiple studies worldwide, the FIFA 11+ program has been proven to significantly reduce the risk of injuries of soccer as well as other sporting codes.

The FIFA 11+ program is a simple and time-efficient preventive programme compromising carious evidence-based/best-practice exercises while promoting Fair Play to all players/athletes.

What does the science say? The FIFA 11+ program has been proven to substantially reduce the risk of overall injuries by 39% and targets the reduction of knee and ACL injuries by up to 50% between the ages of 13-18 years.

The FIFA 11+ program consists of 3 parts with a total of 15 exercises that must be completed in an orderly fashion.

PART 1: Slow-speed running drills coupled with active and partner stretching components.

PART 2: Core and leg strength exercises, in addition to balance, plyometric and agility movements.

PART 3: Moderate-high speed running drills integrated with cutting and pivoting movements.

So how effective is it? Research has shown improvements in neuromuscular control in players/athletes following a 9-week period of adopting the FIFA 11+ program. Furthermore, studies have concluded improvements evident in hamstring/quadricep strength ratios, improved jumping and agility performance and optimal static/dynamic balance.

Go ahead and check out our videos that demonstrate how to execute these exercises.

If you have any questions about the FIFA 11+ injury prevention program, or if you sustained an injury and want to focus on rehabilitation, contact your local physiotherapist. We at MVP Rehab Physiotherapy want to see you out on the pitch and eager for the return of the 2020 season.