Warming up is the a cornerstone of proper preparation for training and games. Like eating breakfast, a warmup is a preparatory activity to get the player ready for the mental and technical rigors of performance and also to reduce the risk of injury..
We will implement the FIFA 11+ Warmup in stages throughout the year. This warmup is designated as a complete warmup program aimed at reducing injuries. The warmup consists of 3 parts and will be conducted twice a week throughout the course of the season. The FIFA 11+ consists of 15 exercises divided into three separate components.:
- Running Exercises (8min)
- Strength, plyometric and balance exercises (10min)
- Running Exercises (2 min)
Below you will see a few basic factoids taken straight from the source the FIFA Medical Assessment and Research Centre (Acronym: F-MARC):
- The FIFA 11+ injury prevention programme is a helpful method to train certain muscles stabilising joints and train your balance to make you less susceptible to loss of balance and falls.
- In a scientific study with almost 2,000 female youth players, teams performing “11+” at least twice a week had 30-50 per cent fewer injured players than teams who warmed up as usual. The greater care you take to correctly perform each exercise, the greater the effect.
Watch the video below for the Part 1 Running Only Portion of the FIFA 11+ Warmup
Watch this video for a more indepth look at the all parts of the FIFA 11+ Warmup