F-MARC's 11+ Warm-up Programme

Various elements mark the elite soccer player, including speed, power, and endurance. Technical and tactical know-how is also prerequisite to reaching high levels of performance. All these elements can be addressed on the training ground. Yet football is a contact sport, and no matter the heights of these elements, there is a substantial risk for injury. Optimal training and coaching, according to FIFA, "should also include exercises to reduce the risk of injury."


                               


The “11+” is an injury prevention programme that was developed by F-MARC's experts. After an extended trial period, across various nations, age groups and levels of play, it is suggested that as "a complete warm-up package" it should replace the pre-training and pre-game warm-up. Their results show that "teams that performed the “11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. Severe injuries were reduced by almost 50%."

Like any programme, its efficiency is largely reflected by the level of compliance of those who undertake it. Thus FIFA suggests that the 11+ must become the standard warm-up for all players 14 years and older. the entire programme comprises of 3 parts, representing what the governing body believes to be the key elements of effective injury prevention programmes for football players: core strength, neuromuscular control and balance, eccentric training of the hamstrings, plyometric and agility. Admittedly, it was the plyometric and agility drills (part 2) that proved to be effective in reducing injury, especially of the ACL, but also of other knee and ankle injuries.

As per 11+ manual, "The aim of plyometric training is to decrease the amount of time required between the yielding eccentric muscle contraction and the initiation of the overcoming concentric contraction. Plyometrics provide the ability to train specific movement patterns in a biomechanically correct manner, thereby strengthening the muscle, tendon and ligament more functionally." The correct form, then, is stressed at every point, with every exercise. Lines of alignment between the hips, knees and ankles are highlighted, with soft landings, and it is important that they are observed.

The 3 parts, which should be performed in the specified sequence are roughly as follows:

Part 1: slow speed running exercises with active stretching. A partner is involved later on for some contact in a controlled environment.

Part 2: six sets of exercises focusing on core and leg strength, balance and plyometrics/agility, each with
three levels of increasing difficulty.

Part 3: running exercises at moderate / high speed combined with planting / cutting movements.

Once again, the material can be found at the official "11+" site. http://f-marc.com/11plus/downloads/

Keep the game beautiful!