The 11 | Injury Prevention Program
November 11, 2008 02:45 PM
"The 11" is a simple, catchy and time-efficient preventive program that comprises ten evidence-based or best-practice exercises and the promotion of Fair Play. The prevention program "The 11" was developed by FIFA's medical research center (F-MARC) in cooperation with a group of international experts.
It requires no equipment other than a ball, and can be completed in 10-15 minutes (after a short period of familiarization). The exercises focus on core stabilization, eccentric training of thigh muscles, proprioceptive training, dynamic stabilization and plyometrics with straight leg alignment. The program is efficient as most of the exercises simultaneously train different aspects and can replace other exercises.
"The 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.
The benefits of the program include improved performance and also injury prevention. In addition, when respecting Fair Play, you can further reduce the risk of injury to yourself and other players.
for a poster with graphic directions of ""The 11"" and protect yourself before your next training session or game.