In Football terms, Netherlands were place 3rd in the 2014 World Cup, Runner’s Up in the 2010 World Cup and 1st place in the Journal of Physiotherapy in 2013. The research paper titled: Preventative Exercises Reduced Injury-Related Costs Among Adult Male Amateur Soccer Players: A Cluster-Randomised Trial compared the frequency of injuries with the economic factor of rehabilitation.
An exercise program known as The 11 or FIFA 11+ was designed to improve stability, strength, co-ordination and flexibility. An important aspect to this study is that almost 500 amateur soccer players in their teams aged between 18-40 were randomly allocated and divided into two groups. The intervention group implemented The 11 as their warm-up with the control group continuing their warm up as usual. Fundamental to this program is to use the correct technique will all the exercises including good posture, good body control, straight leg alignment, knee-over-toe positions and soft landings.
The 11 is a combined prerehabilitation and warm-up program which is divided into 3 parts with 20minutes required to complete a total of 15 drills. A few key advantages of this program is that all the exercises are accompanied with detailed but simple instructions, 10minutes of game specific running, 10 minutes dedicated to precise strength training, together with the incorporation of exercise progressions to facilitate and encourage gradual strength gains throughout the season without the requirement of weights.
The 11 recommendation is for the 3 parts to be completed in sequence at the beginning of each warm-up includes:
· Part 1 = 6 running exercises (8 minutes to complete) contains straight running, moving the hips in and out, circling your warm-up partner, shoulder contact and moving forward and back
· Part 2 = 6 strength, agility, plyometric and balance drills (10 minutes) with 3 progression levels provided which comprises of forward planks, side planks, hamstring strength, single leg stance, lunging and jumping.
· Part 3 = 3 running activities (2 minutes to complete) consists running across the field, bounding, planting and cutting.
· It should be noted that prior to a match that only Part 1 and Part 3 are carried out.
Injuries will always occur in any sport and while The 11 trial group still experienced injuries comparable to those sustained in the non-11+ group, the injury-related costs for rehabilitation in the former group were substantially lower. In real terms, this group spent far less money on treating injuries than their non-11+ counterparts.
It is believed that The 11 has a preventative effect on knee injuries which resulted in substantial financial savings with patients not subjected to a lengthy rehabilitation or lost productivity.
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