Contents:
- Medical Video: The FIFA 11+ Warm-Up - Prevent Football Injuries - Part 1
- Get to know FIFA 11+ warming
- What are the benefits of warming up FIFA 11+?
Medical Video: The FIFA 11+ Warm-Up - Prevent Football Injuries - Part 1
For those of you who like football and futsal, surely you have often heard or may have suffered an ankle injury, hamstring injury, or knee injury. These are some of the injuries that often occur in soccer and futsal.
Injuries are certainly a painful thing and may even make you unable to enjoy soccer or futsal again. Especially if you are a professional athlete. If the doctor doesn't allow you to play, your flight hours and fitness will automatically decrease so you may not be able to play in big matches or become the top scorer in the competition.
But you don't need to worry anymore. Did you know that FIFA has developed a special warming program to reduce injury rates in football and futsal?
Get to know FIFA 11+ warming
FIFA 11+ is a series of warming movements developed by FIFA to reduce the risk of injury in soccer and futsal matches. You only need 20 minutes to run this program twice a week.
Basically, FIFA 11+ is divided into three components:
- The first component is running practice for 8 minutes. This component contains cutting movements, changing direction, and proper landing techniques.
- The second component is strength training, plyometrics, and balance with a total duration of 10 minutes. This component focuses on core muscle strength (core strength), eccentric control, and proprioception.
- The last component is running practice. But the difference with the first component is that this component only lasts 2 minutes and contains high speed running exercises and changing direction.
This exercise has three levels of difficulty, namely level 1, level 2, and level 3. Thus, players and teams can gradually increase the difficulty as the season progresses.
What are the benefits of warming up FIFA 11+?
In a study published by British Medical Journal in 2008, the teams that did FIFA 11+ twice a week were shown to have injured numbers during training which dropped by 37% and the number of injuries during matches decreased by 29% Even better news, the number of severe injuries even decreased by 50%.
In addition, FIFA 11+ has also been shown to increase knee strength and activation of the abdominal muscles (rectus abdominis) and muscles in the hip (gluteus medius and minimus) This means that FIFA 11+ not only prevents injuries but also improves performance.
Of course this benefit is felt if the program is carried out regularly and continuously. Don't expect you to feel the benefits if you only do it occasionally. For this reason, the coach's role is very important to ensure team compliance to achieve an injury-free team. Also keep in mind, you need to make sure that your body position when doing it is correct.
To learn about the warm-up steps for the FIFA 11+ program, you can see poster and this video.
