The FIFA 11 + program is an injury prevention program designed by FIFA. Though it is targeted at soccer players, it can be used in other sports requiring high speed running or change of direction such as netball, rugby, basketball or AFL.
Taking around 20 minutes in total to complete, the program includes running, strength, balance, and change of direction drills to be done pre- game.
Note that it should not replace a sport specific warm up. Sport specific team warm up could include set plays, contact drills, shooting, passing, and more.
The research into the FIFA 11 + is comprehensive, with injury rates reduced by 45% in competitive soccer players, ranging from adults to children.
For more information on how to prevent injuries, check out our other post on returning to sport post COVID