FIFA 11+ Injury Prevention Program (Plus FREE Handouts)

The FIFA 11+ is effective in reducing the risk of injuries by about 40% when performed at least twice per week. Compliance to the program is key, and this can be aided by performing the running exercises before the training session as a warm up and then the strength, balance, and plyometric exercises at the end of the practice. The strength, balance, and plyometric exercises should not be performed immediately before games so that muscle fatigue does not impact performance.

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FIFA 11+ (0:00)
Running Exercises (0:06)
Set Up (0:12)
1. Running Straight Ahead (0:23)
2. Hip Out/Open The Gate (0:36)
3. Hip In/Close The Gate (0:59)
4. Circling Partner (1:22)
5. Shoulder Contact (1:54)
6. Quick Forwards and Backwards (2:23)
7. Running Across The Pitch (2:49)
8. Bounding (3:02)
9. Plant and Cut (3:17)
Strength/Plyometrics/Balance Exercises (3:40)
1. Forearm Plank (3:46)
2. Forearm Side Plank (4:18)
3. Nordic Hamstring Exercise (4:50)
4. Copenhagen Adductor Exercise (5:28)
5. Single Leg Balance (6:04)
6. Squats (6:35)
7. Jumping (7:16)
Research (7:47)

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Nicole Surdyka is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, former Division 1 soccer player, and Director of Rehabilitation at OL Reign in Tacoma, WA.
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[geekvargen]

This channel is so good I swear. It's no joke and no bullshit just effective stream of information. I love it. Gonna buy your Knee Resilience training now I really trust what you are doing. I have learned about the importance of sources while studying medicine so this channel is just ticking every box for me. Here's for fixing my knee issues with your help, woho! 🐣

[GoalBoundPT]

Fantastic work as always, team! Nothing but great content from you all!

[hohuang]

Thanks so much for this awesome video!

[DzagoChatsama]

Could we get how each exercise helps or what injury it help prevent

[planeta]

question is the effectiveness of this program, when you keep on doing this for longer period, body would get used to it. Therefore, there should be some kind of progressive overload after some point of time. This maybe be effective in early weeks where stimulus is new.

[nebakos]

Thanks for the work you are all putting in and for spreading the knowledge, much appreciated 🙏

[MvmtMetz]

This is awesome. So are you suggesting to use the running exercises before games and training practices? So basically everyday/every other day since many teams practice that much during season?

[ΑνδρέαςΜ-ωμ]

Why the official 11+ program hasn't the Copenhagen exercises??

[MrSirCesc]

Love it, will be using this from now on. Also, Come on you Gunners!

[LuisAvila-mixe]

Hello from Panamá. Do you have a protocol like this one to prevent injuries for upper body?

[longnguyennhat]

What kind of warmup should we do before this?

[SportifyTVofficial]

Does fifa 11+ help with return to sport after ACL syrgery?

[jonathanalessi]

Hey! Great video! Is there anywhere I can go for information on why these exercises specifically were added to the program? I also wonder if this has been compared to twice weekly resistance training? Lastly, has there been any effort to parse out from which of the included exercises we are seeing the most benefit?

[rbberd]

Where do I grab the handout ? Would love to add this to my teams warm up

[luisrobinson]

I had an acl and mcl and maniscus tear and have just gotten the tick to go back to football and they said do this. With this to ensure my knee is structurally stable will I need to do the plyometric stuff as well as the first half of the things