If you have played any form of sport then you will be well aware of the need for a ‘warm-up’. But what we need to think about is whether we are adequately physically prepared for the field or court and actually reducing our risk of injury. The community winter sport season is looming fast (only 7 weeks away) so now is the best time to start getting prepared for the first game.
A jog up and down the side of the pitch and a quick touch of the toes when you’re told by the gaffa ‘you’re on in 5’ probably isn’t the most effective method of warming up (despite what most over 45 players will tell you)! So what does constitute an adequate warm up?
Let me direct you to the FIFA 11+ injury prevention program. Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been tested and trialed in multiple research studies worldwide to significantly reduce injuries. Originally it was designed for soccer (football!) players but has since been trialed and used in other sports like basketball with good success.
The FIFA 11+ warm-up has been shown to substantially reduce major injuries: stats ranged from 30%-70% reduction in injury rates when applying the program.
Our female sporting population between the ages of 13-18 are at a higher risk of knee and ACL injuries but the FIFA 11+ can reduce these injury rates by up to 50%.
So, what is this program?
It consists of 3 parts with a total of 15 exercises that are to be completed in a specific order.
Part 1: Slow-speed running exercises paired with active stretching and partner work.
Part 2: Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
Part 3: Moderate/high speed running exercises integrated with cutting and pivoting movements.
For your match day warm up, you only need to do Parts 1 and 3. Part 2 is to be done at the start of each training session (or at least two times per week). After the FIFA 11+ warm up, you can then progress to the sport specific part of your team warm up (passing, shooting etc)
Football Australia introduced Perform + in 2020 as the primary injury prevention program for football in Australia. The Football Australia Perform+ is an updated version of the 11+ program with more flexibility for coaches and new content targeting hip and groin injury prevention.
What about kids?
There is also a FIFA 11+ for kids. Check out our blog on the FIFA 11+ for Kids here!!!
What happens if you do get injured?
Our experienced physios are here to help you recover from your injuries and get you back on the field as soon as possible. Give us a call on 98388449 or book online at www.winstonhillsphysio.com.au.