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A warm-up programme to prevent football injuries

The athlete’s health is in the focus these days . What can we do on the pitch?
After the current very long period of inactivity, coaches need to be aware of the players’ health and start with light training sessions to protect players from injuries when going back to the pitch. The FIFA 11+ programme could assist coaches, and players can even do parts of the programme at home because no specific equipment is needed.

What is the FIFA 11+ programme?
It is a complete warm-up programme which was developed by an international group of experts based on their practical experience with various injury prevention programmes for amateur players aged 14 or older. The programme was first designed for youth, but it also works for adult players.

What are your experiences with the FIFA 11+ programme ?
I am a FIFA 11+ instructor since 2013 and I have used it with a variety of teams. There have been many scientific studies about this programme. Let us have a closer look on some impressive published results:
Teams that performed the “FIFA 11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries

Severe injuries were reduced by almost 50%
The FIFA 11+ programme has been validated in both men’s and women’s football
In general terms, it has been shown to reduce the risk of all injuries by about 30%. It has also been shown to reduce the risk of more severe injuries, like ACL injuries, by about 50%

How is the structure and the duration of this programme?
The structure of FIFA 11+ is very simple: it has three parts with a total of 15 exercises, which should be performed in the specified sequence at the start of each training session. It takes around 20 minutes to complete the full programme and it was designed to be performed twice a week. It can also be conducted prior to the start of the training session.

PART 1 are RUNNING EXERCISES at a slow speed combined with active stretching and controlled partner contacts.
PART 2 are six STRENGTH, PYLOMETRICS, BALANCE exercises focusing on core and leg strength, balance, and plyometrics/agility.
PART 3 are RUNNING EXERCISES at moderate/high speed combined with planting/cutting movements.

Is there any progression over time?
Yes, over time players will adapt and improve their performance level. Therefore, part two has 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.

What is the role of the coach during the exercises?
The coach has an important role because COACHING is always needed. A Key point in the programme is to use the proper technique during all the exercises. Pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position and soft landings.
Prior to matches it is advisable depending on your physical level to only conduct the running exercises (parts 1 and 3).

References:

Find attached the exercises of the FIFA 11+

Effectiveness

Further references:
Sadigursky et al. (2017). “The FIFA 11+ injury prevention program for soccer players: a systematic review.” BMC Sports Science, Medicine and Rehabilitation. 9(18): 1-8.
Silvers-Granelli H, et al. (2015). “Efficacy of the FIFA 11+ Injury Prevention Program in the Collegiate Male Soccer Player.” Am J Sports Med. 43(11): 2628-2637.

Development

𝐂𝐀𝐅 𝐂 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐂𝐨𝐮𝐫𝐬𝐞 𝐟𝐨𝐫 𝐂𝐨𝐚𝐜𝐡𝐞𝐬 𝐈𝐧 𝐖𝐨𝐦𝐞𝐧 𝐅𝐨𝐨𝐭𝐛𝐚𝐥𝐥 𝐊𝐢𝐜𝐤𝐬 𝐎𝐟𝐟 𝐈𝐧 𝐋𝐞𝐤𝐢𝐝𝐢

CAF C coaching course for coaches in women’s football officially began today, marking the first day of a week-long training program that will run until April 14, 2025, at the Lekidi Football Centre.
 
Aimed at enhancing the skills of coaches in women’s football, the course has attracted 30 participants from various regions across the country, including areas such as Nhabe, Tsabong, Hukuntsi, Central, and the FRAFA regions. Notably, two of the participants come from the national team: current Mares midfielder Golebaone Selebatso and former Mares defender Lebogang Setereke.
 
The course, designed to provide in-depth coaching knowledge and technical expertise, is led by experienced instructor Sepheko Motlhagodi. The course is being coordinated by the BFA Women’s Football Development and Grassroots Instructor Ms. Barobi Nwako, ensuring that participants receive top-notch training throughout the program.
 
The CAF C coaching course aims to empower and upskill local coaches to help elevate women’s football in Botswana, with a special focus on developing the next generation of talent in the sport. By the end of the course, attendees are expected to have gained the essential tools and insights to further their coaching careers and contribute to the growth of women’s football in Botswana.
 
As the days progress, the participants will be engaging in various sessions, blending theory and practical work, ensuring a well-rounded learning experience that will benefit both the individuals involved and the football community at large.

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