Fifa 11+ Preventing ACL, hamstring and groin injuries in soccer players

Preventing ACL, hamstring and groin injuries in soccer players

By Erin Brighenti

29/07/2019

Utilising the FIFA 11+

Frustrated sitting on the sideline because of niggling soft tissue injuries? Or worse, you have been sidelined with a major injury such as an ACL rupture that has you missing an entire season?

How would you feel if I could show you an easy warm up program that can minimise your risk of serious injury by up to 50%!

What is it?

The FIFA 11+ is an injury prevention program that can be completed easily at training
The program has been proven to reduce serious injuries (ACLs, hamstrings, groins and other soft tissue injuries) in both FEMALE and MALE athletes
The program can be adapted based on age and skill levels
It is a FREE program that you can access online here or here.

The hard statistics:

Adding the FIFA 11+ program to every training session can reduce non-contact injuries by up to 50% resulting in:

37% Fewer training injuries
29% Fewer match injuries
48% less severe injuries that can sideline you for the entire season

How it works:

The "FIFA 11+" is a simple and time-efficient preventive program that is comprised of ten evidence-based exercises that are proven to reduce injuries. It requires no equipment other than a ball, and can be completed in 10-15 minutes at training. Exercises focus on core stabilisation, eccentric training of the thigh muscles, proprioceptive training, dynamic stabilisation and plyometrics with straight leg alignment.

The "FIFA 11+" should be performed in every training session after a warm-up and stretching of all the important muscle groups. Precise performance of the exercises is important in order to ensure their effect. The sequence of exercises should be followed. Before each match, a shortened version (only exercises 4, 5, 8) of “The 11” should be carried out.

But wait there is more:

If you add this one extra exercise to your FIFA 11+ program, you can further reduce groin injuries by a whopping 41%.

Copenhagen Adductor Protocol:

Complete this exercise 3x/week during the pre-season
Complete this exercise 1x/week during the season

Figure 1: Copenhagen Adductor Exercise (Partner)

Copenhagen Adductor Exercise with Partner

Figure 2: Copenhagen Adductor Exercise (Without Partner)

Copenhagen Adductor Exercise with Partner

References:

Harøy, J., Clarsen, B., Wiger, E., Øyen, M., Serner, A., & Thorborg, K. et al. (2018). The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. British Journal Of Sports Medicine, 53(3), 150-157. doi: 10.1136/bjsports-2017-098937.

Harøy, J., Thorborg, K., Serner, A., Bjørkheim, A., Rolstad, L. E., Hölmich, P., … Andersen, T. E. (2017). Including the Copenhagen Adduction Exercise in the FIFA 11+ Provides Missing Eccentric Hip Adduction Strength Effect in Male Soccer Players: A Randomized Controlled Trial. The American Journal of Sports Medicine, 45(13), 3052–3059.

Sadigursky, D., Braid, J. A., De Lira, D., Machado, B., Carneiro, R., & Colavolpe, P. O.(2017). The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC sports science, medicine & rehabilitation, 9, 18. doi:10.1186/s13102-017-0083-z.