FIFA “11+” - a successful preseason drills program
It is a proven fact that physical exercise is the best way to prevent diseases and to improve physical and mental well being. The global game football ( or soccer) can boast the widest and greatest participation rates of all sports on the planet. However with all sports like football, the risk of non-contact injuries in both professionals and amateurs is high. Football's governing body FIFA can boast the successes of their FIFA 11+ preseason program in design, implementation and effectiveness. Since its release in 2010, recent studies have indicated that 11+ has lead to 30 – 50% reduction in injuries on the football field.
Perfect preseason preparation certainly has proven better performance in this instant!
The 11+, was designed to replace the usual warm-up typical in soccer players until that point in time ( static stretches, jogging, ball skills) and for use in preseason training, in season training and even warmups prior to every match. According to a study published by The British Journal of Sports Medicine in 2008, teams that completed the 11+ at least twice a week had 37% fewer training injuries and 29% fewer match injuries.
Why has the program worked?
The 11+ program includes 15 exercises in total, which are divided in 3 parts. The exercises are easy, fun, sports specific and only takes 20 minutes to be completed! Appropriate technique during the exercises is the key, paying attention to correct posture and body control, straight leg alignment, knee-over-toe positions and soft landings.This sport specific drilling allows for joints and soft tissues like muscles to adapt and to be primed and ready for the physical demands of football - stopping, starting, turning, jumping, landing, standing on one leg etc. This body training and adaptation ultimately reduces the injury risk.
Gone are the days of static stretching and non sports specific warmups
The FIFA 11+ and other sports drill training should address 3 key elements for effectiveness in an injury prevention program.
- Core training. Providing excellent functioning of upper or lower extremities, awareness and decreasing the loads in bog joints like the knee, hip or shoulder.
- Neuromuscular control and balance. Allowing integration in different aspects of muscle activation, coordination, stabilisation, body posture and balance.
- Plyometrics and agility. Permitting muscles to reach maximum strength in a very short time, preventing ligament and muscle injuries.
FIFA 11+ is the perfect case study in the "5Ps" for their athletes and programs like this have been developed for many other sports such as AFL, rugby and netball.
Preseason preparation prevents poor performance. So whether coaching the kids or playing yourself, consider a sports specific drills training program to be your best for the whole season!
Recommended preseason links
FIFA11+ https://www.fifa.com/about-fifa/who-we-are/news/the-512937
AFL https://www.coachassist.com.au/pre-season-training-program.aspx
Netball https://www.sportplan.net/s/Netball/fun-fitness.jsp#sessions
