FIFA 11+ : A Warm-Up Program for Soccer Players to Decrease Injury Risk

Soccer is one of the most popular sports in the world and in the city of Seattle.  Like most sports, participation in soccer comes with an increased risk of sport-related injury.  Most soccer injuries occur in the legs, especially the ankle, knee, and thigh.  These injuries might include sprains, strains, and contusions.  Soccer players may be at an increased risk of injury when they have not warmed up properly, are fatigued, and have strength imbalances (1).

The FIFA 11+ program is a soccer warm-up that was designed by international sports medicine experts to decrease injury risk in soccer players aged 14 or older.  It was designed to be a comprehensive warm-up that incorporates jogging/running, strengthening, balance, plyometric, and agility exercises to decrease risk of injury during practice and games.    

Scientific studies have shown that youth soccer teams who used the FIFA 11+ program had lower rates of injury compared to teams using normal warm-ups (2).  

In fact, regular weekly performance of the FIFA 11+ warm-up program over a 2-3 month time span reduced the risk of injury in soccer players by 30% (2).   

Performing the FIFA 11+

The FIFA 11+ program should be performed on a soccer field with 6 cones, placed 5-6 meters apart.  The program consists of three parts: 

Part 1 - Warm-up running and active stretching exercises - approximately 8 minutes

• Running straight ahead

• Running, hip out 

• Running, hip in 

• Running, circling partner/cones

• Running, shoulder contact 

• Running, quick forward and backward 

Part 2 - Core and leg strengthening, balance, plyometrics, and agility exercises - approximately 10 minutes 

The exercises in Part 2 are broken into three categories: Level 1 (Beginner), Level 2 (Intermediate), and Level 3 (Advanced) based on athletes strength and conditioning, form, and comfort with the exercises.

• The Bench/Plank: Level 1, 2, or 3 

• The Sideways Bench/Plank: Level 1, 2, or 3 

• Hamstring Exercise: Level 1, 2, or 3

• Single Leg Stance: level 1, 2, or 3 

• Squats: Level 1, 2, or 3 

• Jumping: Level 1, 2, or 3 

Part 3 - Higher speed running, cutting, and pivoting exercises - approximately 2 minutes 

• Running, across the pitch 

• Running, bounding 

• Running, plant and cut 

Click here to download a print copy of the FIFA 11+

It is important to maintain proper form when completing the warm-up exercises.  Athletes should focus on good posture and body control, proper leg alignment, and soft landings with jumping. 

The FIFA 11+ warm-up program is a great warm-up program for organized soccer teams and recreational soccer players alike.  Coaches and trainers of organized teams who understand and utilize the FIFA 11+ program exercises can help decrease risk of injury in their soccer athletes.        

-Sean Tyler, DPT & Brian Collins, DPT

References:

1. Ekstrand J, Hägglund M, Waldén M. Injury incidence and injury patterns in professional football: the UEFA injury study. Br J Sports Med. 2011 Jun;45(7):553–8.

2. Sadigursky, D., Braid, J.A., De Lira, D.N.L. et al. The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC Sports Sci Med Rehabil 9, 18 (2017). https://doi.org/10.1186/s13102-017-0083-z
   
   
   
   

Flexibility 101: Static vs. Dynamic Stretching

Have you ever wondered when you should be stretching with respect to your running program? More specifically, have you ever wondered what type of stretching you should be doing? While the research on stretching is a bit of a mixed bag, there are some tried-and-true principles to follow in book-ending your training runs, no matter your experience level within the sport.

Prior to running, we want to avoid static stretching, focusing rather on dynamic movements/stretches to warm up and prepare our muscles for the rigors of running. Static stretching has been shown to temporarily reduce the power output of our muscles, something we do not want to do prior to a run, as a reduced power output may make us slower. In contrast, a dynamic warm-up activates key muscle groups utilized during the running cycle in order to prepare those very muscles for sustained work. It is important that the dynamic warm-up closely mirror the physical demands of running in order to prepare the most appropriate muscles and tissues. In other words, performing walking lunges and skipping motions would be more appropriate than hitting a heavy bag. Finally, the dynamic warm-up should be simple and concise, requiring no greater than 5-10 minutes to complete. If longer or more complex, it is more likely you will skip it! Here is a sample dynamic warm-up routine:

Dynamic Running Warm-Up

Following your run, it is safe and appropriate to perform a static stretching routine, targeting the muscles and joints you stressed during your training run. Static stretching should be gentle and prolonged, holding each position for approximately 60 seconds. More aggressive stretching is not more effective, as it can more easily activate the stretch receptors in our muscles and tendons, limiting the ability for the muscles to relax and let go. Aggressive stretching also increases our risk of over-stretching and subsequently injuring our soft tissues. So keep it light! Key muscle groups to stretch following a run are the calves, hamstrings, quadriceps, and gluteals, all of which are primary movers during the running cycle. Here is a sample static stretching routine:

Static Stretching Cool-Down

Both routines should be easy and pain free. If you are experiencing discomfort with any of the positions, stop and move on. If possible, consult with a physical therapist or other medical professional if you have any questions or concerns regarding your specific stretching routine.

RUN ON!

-Grant Hennington, DPT