The Fédération Internationale de Football Association FIFA 11+

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Objective

The International Federation of Association Football FIFA 11+ is complete warm-up programme specifically created in 2006 to prevent injuries in amateur football players. The programme also provides an injury-prevention model for other sports  . The programme was developed by FIFA's Medical Assessment and Research Centre (F-MARC) in cooperation with Santa Monica Sports Medicine Foundation (SMSMF), and the Oslo Sports Trauma and Research Centre (OSTRC) to expand the knowledge-base on previous injury-prevention efforts, such as PEP (Prevent injury, Enhance Performance) programme and FIFA 11.

Method of Use

The programme takes twenty minutes to complete and is designed to be performed twice a week. No specific equipment is needed. The “11+” has three parts with a total of 15 exercises which should be performed in the specified sequence at the start of each training session. These are:

Part 1: running exercises at a slow speed combined with active stretching and controlled partner contacts. It encompasses cutting, change of direction, decelerating and proper landing techniques:

Running exercises 8 minutes

Part 2: six sets of exercises focusing on core and leg strength, balance and plyometrics/ agility, each with three levels of increasing difficulty. Focus on core strength, eccentric control and proprioception.

Strength, plyometric and balance exercises 10 minutes

Part 3: running exercises at moderate / high speed combined with planting / cutting movements. High-speed and change-of-direction running

Running exercises 2 minutes

There are three levels for each specific exercise (level 1, level 2, level 3) that increase the difficulty of each respective exercise. This allows for both individual and team progression throughout the course of the competitive season.

More traditional football warm-up programmes are quite variable and typically encompass running exercises, static and/or dynamic stretching, movements involving change of direction, and short passing. They typically average from five to 45 minutes in duration. The average warm-up programme does not typically emphasise qualitative movement.