Running Exercises, 2 minutes (End of heating)Īnalysis of the six independent samples, relating to the risk of injury in patients with different injury prevention programs Strength, plyometrics, balance, 10 minutes Running exercises, 8 minutes (starting warming up, in pairs Path consists of 6-10 pairs of parallel cones) Furthermore, a period of at least 10–12 weeks is required to obtain results. Studies also indicated that a qualified trainer and medical monitoring are factors that influence the effectiveness of the FIFA 11+ program. The program is based on performing warm-ups at least twice a week.
It is essential that the correct techniques are used, with emphasis on appropriate posture and body control, including leg alignment, knee positioning over the foot tip, and smooth landings (Table (Table1) 1). The program is composed of 3 stages, with 15 exercises following a specific sequence. The program was initially designed for amateur soccer however, several studies demonstrated its effectiveness for other sports such as basketball. Program effectiveness was confirmed by various studies involving female and male players that revealed significant decreases in the incidence of non-contact injuries.
The exercises consist of core stabilization, eccentric thigh muscle training, proprioceptive training, dynamic stabilization, and plyometric exercises, all performed with proper postural alignment. It includes 15 structured exercises, is available as printed material or online, and is easily executed. The program comprises a complete warm-up procedure aimed at injury prevention in soccer players. The FIFA 11+ injury prevention program was developed in 2006 to address this matter, under the leadership of the FIFA Medical Assessment and Research Centre and in collaboration with the Oslo Sports Trauma Research Center and the Santa Monica Orthopaedic and Sports Medicine Center. The evaluation and implementation of preventive soccer training routines are essential, as injuries are associated with expensive treatment and prolonged withdrawal duration.
#Fifa 11 plus warm up pdf professional#
Although both sets of factors interact and are risk determinants, professional players stop participating in soccer because of many modifiable causes. Soccer-related injuries are associated with both non-modifiable factors, such as sex and age, and modifiable factors, such as those that can be improved through programs that influence force, balance, and flexibility. These are mainly attributed to inappropriate warm-up, muscle fatigue, and muscle imbalance. These are non-contact injuries that occur without impact in players, and include sprains, strains, and contusions that mainly affect the thigh and calf muscles and ankle and knee joints. Most injuries (60–90%) occur in the lower limbs, especially the ankle, knee (anterior cruciate ligament), and thigh (quadriceps and hamstrings). Įpidemiological studies categorize injury severity according to a player’s period of inactivity for better understanding and classification as follows: minimal (1–3 days), medium (4–7 days), moderate (8–28 days), or severe (>28 days). Recent studies indicate that injuries occur mainly during the first and last 15 minutes of the game, which highlights the importance of an appropriate warm-up and the possible effect of fatigue on players. In addition to causing large financial losses for professional soccer leagues, injuries lead to player withdrawals and decreased team performance at the professional and amateur levels. Therefore, soccer carries a significant risk of injuries for both professional and amateur players, as in the case of most other sports, regardless of age. However, soccer is a contact sport that requires physical aptitude and the ability to play at high levels of intensity. The Brazilian Football Confederation reports 2.1 million federation athletes and 11.2 million amateur athletes in Brazil, without considering those who play soccer recreationally. The Fédération Internationale de Football Association (FIFA) estimates that 270 million soccer players are registered worldwide. Soccer is the most popular sport worldwide, with approximately 400 million players in 208 countries, generating approximately 1 trillion US dollars per year.
0 kommentar(er)
