Soccer Injury Prevention with the FIFA 11+ Workout Program
Description: The FIFA 11+ workout program is a series of 15 exercises designed to prevent lower extremity injuries in soccer players. This short program takes only 15-20 minutes to complete and can be used as a warm-up prior to soccer practices. In addition to reducing injury rates, the FIFA 11+ program has been shown to improve performance metrics, including jumping and agility, quad and hamstrings strength, functional balance, and time to stabilization of the lower extremities.
Soccer is a popular and growing sport in America, especially Orlando, but injuries can be a common occurrence, especially in the lower extremities. Fortunately, the FIFA 11+ workout program can help prevent these injuries while also improving players' performance on the field.
History of FIFA 11+ Soccer Workout
Developed in 2006 and implemented more widely starting in 2009, the FIFA 11+ program consists of 15 exercises with three levels of difficulty. These exercises focus on core strengthening, eccentric thigh muscle strengthening, proprioceptive training, dynamic stabilization, and plyometric exercises, and can be completed without any additional equipment.
Overview of FIFA 11+ Soccer Workout
The FIFA 11+ program is a series of 15 exercises, each with 3 levels of difficulty where players progress through the levels once they demonstrate expertise at a given level. The program is designed to be used as a warm-up prior to soccer practices, replacing the traditional and ineffective routine of jogging a few laps around the field followed by stretching.
The exercise program consists of components including the following and does not require additional equipment:
Core strengthening
Eccentric thigh muscle strengthening
Proprioceptive training
Dynamic stabilization
Plyometric exercises
Improved Strength and Reduced Injury Risk with FIFA 11+ Soccer Workout
The program requires relatively consistent adherence for at least 10-12 weeks to see results, but when completed at least 2 times per week, injury rates are drastically reduced. In fact, non-contact injury rates in soccer players completing the FIFA 11+ program have been reported to be 30-70% lower than amongst those not completing the program.
In addition to reducing injury rates, the FIFA 11+ program has been shown to improve performance metrics, including jumping and agility, quad and hamstrings strength, functional balance, and time to stabilization of the lower extremities. Although the performance benefits are more prevalent among adolescents, all players experience reduced risk of injury.
Implementation of FIFA 11+ Soccer Workout
One of the biggest limitations of the FIFA 11+ program is its implementation. Many coaches are hesitant to change their routines or cite their lack of knowledge on the program as a reason to not utilize these highly beneficial exercises. However, many coaching seminars are now offering formal training on the FIFA 11+ program, and sports physical therapists are also highly qualified to run these sessions with teams while teaching the coaches the intricacies of the program so they can gain confidence to implement it independently.
Many countries, including Germany, Belgium, and Switzerland, have already started training their youth soccer coaches on the implementation of the FIFA 11+ program en masse and have seen significant reductions in injury rates throughout their youth, academy, and professional soccer systems.
FIFA 11+ Soccer Workout for Orlando Athletes
In conclusion, the FIFA 11+ workout program is an effective way for soccer players to prevent lower extremity injuries while also improving their performance on the field. By consistently adhering to the program for at least 10-12 weeks, players can reduce their risk of injury by 30-70% and enhance their overall fitness levels. As a sport physical therapist, the FIFA 11+ would be considered a baseline program, with much more improvement coming from an individualized program for the athlete. If coaches and players are willing to implement this program into their routines, they can help create a safer and more successful soccer experience.
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Asgari, Mojtaba, et al. “Effects of the FIFA 11+ Program on Performance, Biomechanical Measures, and Physiological Responses: A Systematic Review.” Journal of Sport and Health Science, 2022, https://doi.org/10.1016/j.jshs.2022.05.001.
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Saho, Yasuaki. “Injury Rate of Soccer Players and the Efficacy of the FIFA 11 + Program.” Sports Injuries and Prevention, 2015, pp. 121–129., https://doi.org/10.1007/978-4-431-55318-2_10.
Street, Scott Benson, and Thomas Kaminski. “Does the FIFA 11+ Program Prevent Hamstring Injuries in College-Aged Male Soccer Players? A Critically Appraised Topic.” Journal of Sport Rehabilitation, vol. 30, no. 1, 2021, pp. 158–160., https://doi.org/10.1123/jsr.2019-0390.
Thorborg, Kristian, et al. “Effect of Specific Exercise-Based Football Injury Prevention Programmes on the Overall Injury Rate in Football: a Systematic Review and Meta-Analysis of the FIFA 11 and 11+ Programmes.” British Journal of Sports Medicine, vol. 51, no. 7, 2017, pp. 562–571., https://doi.org/10.1136/bjsports-2016-097066.