Training Smarter: Maximizing Injury Prevention and Performance with Post-Training FIFA 11+
As the new soccer season approaches, players and coaches are gearing up for action. However, one critical aspect that should be on everyone’s mind is injury prevention. Soccer, with its fast-paced and physically demanding nature, has a high risk of injuries. For players, injuries can be a setback, fortunately, programs like the FIFA 11+ have been developed to reduce this risk.
What is the FIFA 11+ Program?
The FIFA 11+ is a comprehensive warm-up routine designed to strengthen core and leg muscles, improve coordination, balance, agility, and neuromuscular control. Over the years, research has shown that the FIFA 11+ program’s effectiveness is robust, showing significant reductions in injury rates, especially in the lower body.
New Research: Adding Post-Training Exercises for Even Greater Benefits
While the pre-training FIFA 11+ program has been proven effective, emerging research suggests that the program's full potential may lie in expanding its application to include post-training sessions as well.
A recent study by Al Attar et al. (2017) explored the effects of adding a post-training FIFA 11+ component to the standard pre-training routine. The idea behind this is simple: after training, players are often fatigued, which can make them more prone to injury. By implementing a post-training routine, you may be able to further enhance neuromuscular control and resilience, reducing injury risk and improving overall player stability.
The Results: A 72% Reduction in Injuries
The findings of the study were significant. The experimental group, who performed both pre- and post-training FIFA 11+ routines, experienced a 72% reduction in overall injuries compared to the control group. This means that for every five players who participated in the combined program, one injury was prevented.
Additionally, the combined program significantly reduced the incidence of initial injuries, which are the first injuries a player might sustain during the season. Although no major differences were observed in recurrent injury rates or injury severity, the overall reduction in injury incidence is a huge victory for injury prevention strategies.
Why Does Adding Post-Training Work?
The study suggests that adding a post-training component may have benefits because it enhances neuromuscular control, balance, and core stability, especially under fatigued conditions. This is important because, during a match or after a training session, players are often exhausted. Mimicking these conditions with post-training exercises helps players adapt to the stresses of the game.
Interestingly, the study found that the post-training FIFA 11+ program had a more significant effect on older players (16-17 years and over 18 years) compared to younger players (14-15 years). This could be due to the players’ maturation, which affects their ability to recover and maintain proper neuromuscular control during fatigue.
Key Takeaways for Physiotherapists and Players
Incorporating both pre- and post-training FIFA 11+ routines can significantly reduce injury rates among soccer players.
Neuromuscular control and core stability are vital to injury prevention, and training these aspects under fatigued conditions enhances resilience.
The study underscores the importance of consistency and compliance with the program—performing the FIFA 11+ regularly is key to its success.
Players of different ages may experience varying benefits from the program, with older players possibly benefiting more from the post-training component.
Looking Ahead: What’s Next?
For physiotherapists and coaches, encouraging the adoption of the combined pre- and post-training FIFA 11+ program offers a valuable opportunity to not only reduce injuries but also improve overall player performance and well-being throughout the season.
Stay healthy, play smart, and let's kick off the season with confidence!
Al Attar, W.S. et al. (2017) ‘Adding a post-training FIFA 11+ exercise program to the pre-training FIFA 11+ injury prevention program reduces injury rates among male amateur soccer players: A cluster-randomised trial’, Journal of Physiotherapy, 63(4), pp. 235–242. doi:10.1016/j.jphys.2017.08.004.