The “11+” – your warm-up to prevent injury
Your body has some natural defence mechanisms against injuries that you can train to become more “resistant” to injuries. For example, training certain muscles stabilises joints, training your balance makes you less susceptible to loss of balance and falls. There are certain techniques, e.g. how you jump or land, that protect you from getting injured in these critical situations.
“11+ - a complete warm-up to prevent injuries” combines exercises training the above to provide you with general protection from injuries. “11+” is a complete warm-up to be performed prior to every training session. You should be at least 14 years of age to start “11+”.
In a scientific study with almost 2,000 female youth players, teams performing “11+” at least twice a week had 30-50 per cent fewer injured players than teams who warmed up as usual. The greater care you take to correctly perform each exercise, the greater the effect. Your coach will supervise how you do the exercises and correct your movements as necessary.
There are two points of paramount importance to guarantee the effect:
Make “11+” your routine warm-up prior to training!
- Junge A, Lamprecht M, Stamm H, Hasler H, Bizzini M, Tschopp M, Reuter H, Wyss H, Chilvers C, Dvorak J. Country-wide campaign to prevent football injuries in Swiss amateur players. Am J Sports Med 2010 Oct 17. [Epub ahead of print]
- Soligard T, Myklebust G, Steffen K, Holme I, Silvers H, Bizzini M, , Junge A, Dvorak J, Bahr R, Andersen TE. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ 2008;337:a2469.
- Steffen K, Myklebust G, Olsen OE, Holme I, Bahr R. Preventing injuries in female youth football--a cluster-randomized controlled trial. Scand J Med Sci Sports 2008;18(5):605-614.