FIFA 11+ Warm-Up Programme

Soccer season is here! It’s a great sport played by so many people throughout the world (including myself). Unfortunately, if you are injured, it makes it difficult to play. Luckily, FIFA has come up with a warm up program, called the FIFA 11+, that has been proven to prevent injuries:

“Teams that performed the ‘FIFA 11+’ at least twice a week had 30-50% fewer injured players”

Not only can it help to prevent injuries, the evidence shows that players who use the FIFA 11+ program have “significantly better strength, balance, agility and neuromuscular control after two or three months” compared to players following their routine warm-up. So, it might even give you an edge up on your competition!

The program consists of three parts with 15 exercises in total. It is recommended that the exercises be performed in the sequence laid out at the start of each training session, at least twice per week. It takes about 20 minutes to complete. Proper technique is important for optimal results – the program should be supervised by a trainer or coach.

It is also recommended that for match days, only Parts 1 + 3 should be completed.

PART 1: six running exercises at a slow speed combined with active stretching and controlled partner contacts.

PART 2: six sets of exercises, focusing on core and leg strength, balance, and plyometrics/agility, each with three levels of increasing difficulty (all players should start at level 1)

• Only when an exercise can be performed without difficulty for the specified duration and number of repetitions should the player progress to the next level of the exercise

PART 3: three running exercises at moderate/high speed, combined with planting/cutting movements.

Here is Part 1 in more detail.

For Parts 1 + 3, the field should be set up with six pairs of parallel cones, approximately 5-6m apart. Two players start at the same time, jogging along the inside of the cones, completing the various exercises. After the last cone, players run back along the outside of the cones.

PART 1 – RUNNING EXERCISES

1. Straight ahead

• Jog straight to the last cone. Run slightly more quickly on the way back. Do this exercise twice.
• Important reminders
  • Keep your upper body straight
  • Your hips, knees and feet should be aligned
  • Do NOT let your knees buckle inwards

2. Hip out

• Jog to the first cone. Stop and lift your knee forwards. Rotate your knee to the side and put your foot down. Jog to the next cone and do the exercise with the other leg. When you have finished the course, jog back. Do this exercise twice
• Important reminders:
  • Keep your pelvis horizontal and your core still
  • The hip, knee and foot of the supporting leg should be aligned
  • Do NOT let the knee of the supporting leg buckle inwards

3. Hip in

• Jog to the first cone. Stop and lift your knee to the side. Rotate your knee forwards and put your foot down. Jog to the next cone and do the exercise with the other leg. When you have finished the course, jog back. Do this exercise twice
• Important reminders:
  • Keep your pelvis horizontal and your core still
  • The hip, knee and foot of the supporting leg should be aligned
  • Do NOT let the knee of the supporting leg buckle inwards

4. Circling partner

• Jog forwards to the first cone. Shuffle sideways at a 90-degree angle towards your partner, shuffle an entire circle around one another (without changing the direction you are looking in) and back to the first cone. Jog to the next cone and repeat. When you have finished the course, jog back. Do this exercise twice
• Important reminders:
  • Bend your hips and knees slightly and carry your body weight on the balls of your feet
  • Do NOT let your knees buckle inwards

5. Jumping with shoulder contact

• Jog to the first cone. Shuffle sideways at a 90-degree angle towards your partner. In the middle, jump sideways towards each other to make shoulder-to-shoulder contact. Shuffle back to the first cone. Then jog to the next cone and repeat the exercise. When you have finished the course, jog back. Do the exercise twice.
• Important reminders:
  • Land on both feet with your hips and knees bent
  • Do NOT let your knees buckle inwards

6. Quick forwards and backwards sprints

• Run quickly to the second cone then run backwards quickly to the first cone, keeping your hips and knees slightly bent. Repeat, running two cones forwards and one cone backwards. When you have finished the course, jog back. Do the exercise twice.
• Important reminders:
  • Make sure you keep your upper body straight
  • Your hips, knees and feet should be aligned
  • Do NOT let your knees buckle inwards

Stay tuned for my next two blogs to learn more about Part 2 and Part 3 of the FIFA 11+ Warm-Up coming over the next two weeks!

If you have any questions about the FIFA 11+ protocol or are wondering how to implement it into your team’s regular routine, come speak with any of our knowledgeable north Toronto practitioners – chiropractor, physiotherapist, athletic therapist, massage therapists and personal trainers. We can help you with proper form and technique for all of these exercise and help to ensure you are doing things correctly for optimal injury prevention benefits.

If you do happen to get injured playing soccer, or doing any other sport, book in so we can get you back to doing what you love as soon as possible!!

Author: Allie Dennis, BSc. Kin (Hons.)

Toronto Chiropractic Intern | CSEP – Certified Personal Trainer

Resources:

http://resources.fifa.com/mm/document/footballdevelopment/medical/02/67/55/62/fifa11plus_neutral.pdf

http://f-marc.com/11plus/home/

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