Playing sports tests our endurance, strength, agility and speed. Playing sports does come with a risk of injury, which could be from the unexpected or when we push a little too hard. Injuries suck and can carry a significant cost to a player or their team. That is why injury prevention methods are so popular in professional and recreational sports.
Warm-up routines are well known to be an effective method of preventing injury by preparing our bodies for whatever a sport demands. Specific warm up protocols have been extensively designed and researched in certain sports.
The 11+ warm-up protocol previously known as the “FIFA-11+” has emerged as a leading injury prevention tool adopted at all levels of soccer worldwide. Originally developed by FIFA’s Medical Assessment and Research Centre (F-MARC), this structured warm-up routine aims to mitigate common injuries associated with the sport.
What is the FIFA 11+ Protocol?
The 11+ protocol is tailored specifically for soccer players, but its principles can benefit athletes of any sport or activity. It is comprised of three parts:
Part 1: Running and Mobility: The warm-up begins with basic running and mobility drills such as jogging, hip circles, shuffling, and shuttle running.
Part 2: Strength, Plyometrics, and Balance: This part includes exercises aimed at improving muscular strength, explosive power, and neuromuscular control:
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- Strength Exercises: Squats, lunges, and core strengthening exercises are integrated to enhance lower body stability and strength.
- Plyometric Drills: Jumping and hopping exercises promote quick muscle contractions, improving an athlete’s ability to accelerate, decelerate, and change direction effectively.
- Balance and Stability: Various drills targeting balance and stability help reduce the risk of ankle and knee injuries by enhancing proprioception and joint stability.
Part 3: High Speed Running and Agility: The warmup finishes with higher speed running at 75-80% of max, bounding and change of direction drills at close to game speed.
Does the 11+ include stretching?
Stretching exercises prior to sport have traditionally been thought to prevent injury. However, there is limited evidence to suggest that static stretching reduces injury rates and there may be a reduction to peak muscle force immediately after stretching. This is why it is not included in the 11+ protocol but stretching can still have its place in your routine if it feels relieving.
What does the 11+ require?
A significant advantage of the 11+ is that it requires little to no equipment and can be completed in any open space that allows running. Some exercises do require a partner such as the nordic hamstring curls.
How does the 11+ work?
The 11+ warm up protocol is highly effective as it incorporates training principles into a routine and simple to follow format. Strength exercises are critical to maximizing athletic performance and preventing injury. Often high-level athletes can neglect strength training consistently, so implementing these exercises into the warm-up is a fantastic way to ensure there are performed routinely.
Research and Effectiveness
The 11+ was developed with research in mind. Extensive research has been performed to demonstrate the effectiveness of the 11+ protocol in reducing injury rates. Studies published in respected journals like the British Journal of Sports Medicine and the American Journal of Sports Medicine have reported significant reductions (ranging from 30% to 50%) in overall injury rates, with notable decreases in severe injuries such as ACL tears and ankle sprains.
It is important to note that in these studies the 11+ protocol was thoroughly implemented and fully adhered to in every training session. For a protocol like the 11+ or similar to be effective in preventing injury, it requires long term adherence over a period of months. Currently there is no evidence to suggest warm up protocols can reduce injury risk immediately in the subsequent game or training session, only over the long term if performed consistently.
In conclusion, a warmup protocol such as the 11+ is a great tool to implement beneficial exercises into your sport to improve performance and reduce injury risk in the long term. In the short term a warm-up can help you to raise your heart rate, activate your muscles and practice skills important to your sport.