Heating Program to Prevent Football and Futsal Injuries

Sekainow.com  You've often heard or may have an ankle injury, a hamstring injury, or a knee injury. These are some of the most common injuries to soccer and futsal sports.

Injury is certainly a painful thing and may even make you not able to enjoy the game of football or futsal anymore. Especially when you are a professional athlete. If doctors do not allow you to play, your auto-hours and fitness are reduced so you may not be able to play in big games or be the top scorers in the competition.

But you do not have to worry anymore. Did you know that FIFA has developed a special heating program to reduce the number of injuries in football and futsal?

Know FIFA 11+ warm up

FIFA 11+ is a series of warm-up moves developed by FIFA to reduce the risk of injury in football and futsal matches. You only need 20 minutes to run this program twice a week.

Basically, FIFA 11+ is divided into three components :

The first component is an exercise run for 8 minutes. This component contains the right cutting, changing direction, and landing techniques.

The second component is strength training, plyometric, and balance with a total duration of 10 minutes. This component focuses on core strength, eccentric control, and proprioception.

The last component is running practice. But the difference with the first component is this component lasts only 2 minutes and contains high speed running training and change direction.

This exercise has three levels of difficulty that are level 1, level 2, and level 3. Thus, players and teams can little by little increase the difficulty as the season goes.

What are the benefits of warming up FIFA 11+?

In a study published by the British Medical Journal in 2008, teams that performed FIFA 11+ twice a week were shown to have an injury rate during exercise that decreased by 37% and injury rates as the game decreased by 29%. The better news, the number of serious injuries even decreased by 50%.

In addition, FIFA 11+ is also shown to increase knee strength and activation of the abdominal muscles (rectus abdominis) and the muscles of the hip (gluteus medius and minimus). This means FIFA 11+ not only prevents injury but also improves performance.

Of course this benefit feels when the program is done regularly and continuously. Do not expect you to feel the benefits if you just do it occasionally. For that reason, the role of the coach is crucial to ensure team adherence for the sake of achieving an injury-free team. Keep in mind also, you need to make sure that your body position while doing it is correct.