Soccer and FIFA 11+

Pre-season training is well under way and fields across the country are about to get busy on weeknights and weekends, with the winter season kicking off. However, there are some important principles when returning to training, to ensure we do it safely and avoid injuries.

Soccer (or Football) is the most popular sport in the world. It is played by all genders and across a huge age spectrum. Participation starts for those as young as 4 officially (but Kickaroo programs start even younger), and then into Masters or over 35’s without any real restrictions. It is a sport that requires speed, agility and endurance simultaneously. While Football is technically a “non-contact” sport, injuries can occur both with and without contact. But many can be prevented!

FIFA 11+ is a program that has been specifically designed for soccer (Football) players to help in injury prevention. It’s one of the most successful, best researched and widely implemented targeted sports injury prevention programs around. The program is quick to administer, does not require any equipment and has been shown to reduce non contact injuries by 30-50% when completed twice weekly.

The FIFA 11+ warm up program is broken into 3 parts

Running Exercises
Strength, Plyometrics and Balance exercises
Running Exercises

Completing the full warm up is a perfect way to get you ready for your training, and only takes 20 minutes. When getting ready for a game, it is only necessary to complete the two running components, which is roughly 10 minutes long.

If you need any help getting back into your training routine and would like some advice, book in with one of our physiotherapists to have an assessment. They can then develop a specialised program for you. If your club would like some assistance in incorporating the FIFA 11+ into their training program, we can arrange one of our physiotherapists to come to come out and help explain the importance of the injury prevention program.

Email [email protected] for more information.

Link for the FIFA 11+ program: https://www.yrsa.ca/wp-content/uploads/2019/11/pdf/Fifa11/11plus_workbook_e.pdf

~ Stacey Kipouridis

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Stacey Kipouridis

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Soccer and FIFA 11+

Stacey Kipouridis

Performance Medicine

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