FIFA 11+ Injury Prevention Program

Research has shown the FIFA 11+ program to be effective at preventing football injuries.

The reasons for warming up before any physical activity are well known.

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.

Injury Prevention

The FIFA 11+ warm-up has been shown to substantially reduce major injuries, particularly in teenagers.

The program is only effective when the warm-up exercises are performed regularly, at least twice a week.

Compliance is of utmost importance—injury risk is lowest in those players with higher adherence to the program.

What’s Involved In the FIFA 11+ Program?

The FIFA 11+ program consists of three parts with a total of 15 exercises in the specified sequence.

It should be performed, as a standard warm-up, at the start of every training session at least twice a week.

Prior to matches, only the running exercises (parts 1 and 3) should be performed.

It is important to use proper technique during all exercises. The 11+ program is broken down into three parts:

1. Slow-speed running exercises coupled with active and partner stretching.

2. Core and leg strength exercises, along with balance, plyometrics, and agility exercises.

3. Moderate/high speed running exercises integrated with cutting and pivoting movements.

If you have recently injured a muscle ensure you undertake appropriate acute injury measures including ice, rest, elevation, compression and have a thorough professional assessment so book now to facilitate rapid recovery and prevent further time off! 

Feel free to reach out to one of our team for more info on how this can be personalised to you.

Tim Jenkins

APA Sports Physiotherapist

References:

• British Journal Sports Medicine: FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review

• Askling CM, Tengvar M, Thorstensson A. Acute hamstring injuries in Swedish elite football; A prospective randomised controlled clinical trial comparing two rehabilitation protocols. Br J Sports Med 2013;47:953–959.