injury prevention programme

11

11+ Manual

Do you would like to learn more about 11+, the injury prevention programme for amateur football/soccer, developed and studied by F-MARC? In this new 11+ MANUAL you’ll find: history, structure, key elements of the programme, why motivation and compliance are crucial in injury prevention, and tips how to teach the exercises.

F-MARC is promoting 11+ worldwide, within FIFA Member Associations (MAs) (as an example: Spain, Japan, Brazil, Italy, and other) and within FIFA Coaching Courses. The goal is to incorporate and implement 11+ in the coaching education at FIFA and MA’s level.

Authors of this booklet are: Mario Bizzini, PhD, PT (F-MARC research associate), Astrid Junge PhD (Head of Research F-MARC), and Prof. Jiri Dvorak (Chairman of F-MARC).
Graphic design and layout was realised by our collaborator and friend Cony von Grebel, of Von Grebel Motion, Zürich, Switzerland.

11+ poster

11+ Injury prevention programme

11+ is a complete warm-up programme to reduce injuries among male and female football players aged 14 years and older.

The programme was developed by an international group of experts and its effectiveness has been proven in a scientific study. Teams that performed the 11+ at least twice a week had 30-50% less injured players.

The programme should be performed, as a standard warm-up, at the start of each training session at least twice a week and takes around 20 minutes to complete. Prior to matches only the running exercises (parts 1 and 3) should be performed.

For all exercises, correct performance is of great importance. Therefore, the coach should supervise the programme and correct the players if necessary.