You have probably already made this painful experience yourself: Playing football carries a risk of injury. But the good news is: Scientific studies have shown that the incidence of football injuries can be reduced by targeted prevention programmes.
"The 11" is a simple, catchy and time-efficient
preventive programme that comprises ten evidence-based or
best-practice exercises and - as number 11 - the promotion of Fair
Play. It requires no equipment other than a ball, and can be
completed in 10 to 15 minutes. The programme is efficient as most
of the exercises simultaneously train different aspects and can
replace other exercises.
The exercises focus on specific training methods coaches
might be familiar with: core stabilisation, eccentric training of
thigh muscles, proprioceptive training, dynamic stabilisation and
plyometrics with straight leg alignment. Proprioception is the
ability to sense the position of your body, your limbs and their
movements. Plyometrics is a type of exercise that uses explosive
movements to develop muscular power.
You should perform "The 11" in every training
session after warm-up and stretching of all the important muscle
groups. To ensure their effect, you should perform the exercises as
precisely as possible and follow their sequence on the poster.
Before each match, you should go for a shortened version: exercises
4, 5, 8.
"The 11" was developed by FIFA's Medical
Assessment and Research Centre (F-MARC) in cooperation with a group
of international experts. What are your benefits when following the
programme? You may improve your performance and suffer less
injuries!
