Injury Prevention In Football Introducing The Fifa 11 Programme This is the first video in our 6 part series on the fifa 11 injury prevention program. our physio ben will take you through the first exercise. each exercis. The prevention programme “the 11” was developed by fifa’s medical research centre (f marc) in cooperation with a group of international experts. “the 11” is a simple, catchy and time efficient preventive programme that comprises ten evidence based or best practice exercises and the promotion of fair play.
Prevent Injury With A Good Warm Up Use The Fifa 11 Saanich Physio 1. straight ahead jog straight to the last cone. make sure you keep your upper body straight. your hip, knee and foot are aligned. do not let your knee buckle inwards. run slightly more quickly on the way back. 2 sets. part 1: running exercises 2. hip out jog to the first cone, stop and lift your knee forwards. rotate your knee to the side and. The “11 ” exercises part 1: running exercises 1 straight ahead 16 2 hip out 18 3 hip in 20 4 circling partner 22 5 jumping with shoulder contact 24 6 quick forwards and backwards sprints 26 part 2: strength, plyometrics and balance exercises 7.1 the bench static 30 7.2 the bench alternate legs 32 7.3 the bench one leg lift and hold 34 table. Starting position: lie on your front, supporting yourself on your forearms and feet. your elbows should be directly under your shoulders. exercise: lift your body up, supported on your forearms, and pull your stomach in. lift one leg about 10 15 cm off the ground, and hold the position for 20 30 sec. your body should be straight. Injury prevention. the fifa 11 warm up has been shown to substantially reduce major injuries, particularly in females between the ages of 13 18 who have a high risk of knee and acl injury, by 50% and a reduction of 39% of overall injury incidence in recreational sub elite football. the program is only effective when the warm up exercises are.
Comments are closed.