It is especially relevant for female athletes age 13-18 who are at greater risk of major injury such as ACL tears. One of the most commonly used and standardized warmups for footballers is the FIFA 11+ which, according to the FIFA Medical Assessment and Research Centre (F-MARC ), has been proven in multiple research studies to reduce injuries and enhance performance. Related: Why do you need women’s specific football boots? But just what type of warmup is actually effective at getting you ready to play and can it reduce your risk of injury? The importance of a good warmup can’t be understated though. Let’s face it… we all know (or have been ) the player who just goes through the motions while chatting with friends. Warming up before training or matches is so important and the degree to which it is taken seriously varies from player to player and team to team. South Georgia & South Sandwich Islands (AUD $).At the bottom of the page are instructional booklets which can be printed out if needed as well. We have created instructional easy-to-follow videos for each Part of the 11+ below. The 11+ is easy to perform, though with any new tasks there are always questions which arise. The benefits start to be seen after 6-12 weeks on injury prevention and are greatest in those that continue with the program consistently. The aim is to perform the warm-up 3 times/week as a minimum. The program should be started in pre-season and continued throughout the season. Teams with lower injury rates consistently have higher league rankings and more points per game. Not only do players improve their capacity from the progressive strength and conditioning component, but teams also perform better. The 11+ has also been shown to assist performance. Where possible, stretching is best performed after a session as part of a cool down. Stretching may still be something you wish to add in and should be considered individually. Although stretching has always been traditionally performed before games, there is little evidence to support stretching reducing injury rates and it may even reduce performance if performed immediately before activity. Stretching does not make up part of the 11+ warm up. In addition to the standard 11+ warm up, we have added a progressive adductor strengthening protocol to the video demonstrations as good science supports these exercises in the prevention of adductor strains which are a common injury in football. The 11+ is an injury prevention/reduction program and should not be used as a rehabilitation tool for injury treatment or recovery. The warm-up is aimed at players who are not injured. This part has Levels 1, 2 and 3 which represent increasing difficulty and can be progressed through as your strength, technique and experience progress PART 1: Running and change of direction work.The warm-up has been shown to be very effective in amateur footballers in both the men’s and women’s game and is applicable to players 13 years and older. This highly effective warm-up routine can be implemented with a few cones and 20 minutes of time. The 11+ focuses on improving muscle control and strength with correct movement techniques. The 11+ is a warm-up routine that has been proven to reduce lower limb injury rates by up to 50%, including serious injuries such as anterior cruciate ligament ruptures. Since 2006, the 11+ injury prevention program previously known as the FIFA 11+ has been created and researched.
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