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!

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