The importance of warming up before training and matches cannot be overstated to prevent injuries and needs to be instilled into all players from young. [1/11]

FIFA has outlined a manual that should be practised by every coach especially at the grassroots level. The manual has been proven helpful in preventing injuries. The manual is called FIFA 11+.

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Here are six facts you should know about the FIFA 11+ programme.

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1. PROGRAMME DEVELOPED BY EXPERTS

The programme was developed by a group of international experts from the FIFA Medical Assessment&Research Centre and published in the British Medical Journal in 2008. It has been proven to prevent serious injuries among footballers by 50%.[4/11]

2. SUITABLE FOR GRASSROOTS PLAYERS

FIFA 11+ is suitable for amateur footballers aged 14 and above. Meanwhile, FIFA 11+ For Kids is for kids from the age of 7 to 13 years old.

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3. 20 MINUTES PER SESSION FOR TWICE A WEEK

Players only need 20min to warm up as per the FIFA 11+ & FIFA 11+ For Kids programmes. It should be done twice a week to obtain positive results.Players should also wear suitable clothes and football boots during the activity. [6/11]

4. FINDING OUT THE RIGHT BODY POSTURE FOR VARIOUS ACTIVITIES

The main objective of the FIFA 11+ and FIFA 11+ For Kids warm-up programmes is to find the correct body posture when kicking, running, jumping, controlling the ball or dribbling.

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Besides that, it can strengthen key muscles for football matches such as thigh and gluteal muscles.

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5. STRETCHING NOT REQUIRED

Stretching activities are not required. This is because it is already included in the programme manual. Coaches need to ensure all players do it correctly to achieve the optimum result.

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6. GUIDELINES AVAILABLE ONLINE

The complete manual related to the FIFA 11+ and FIFA 11+ For Kids warm-up programmes can be easily obtained online. It is very useful to serve as guidelines during warm-up sessions and subsequently prevent injuries.

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This health information is provided by Dr. Abdul Razak Ahmad, team doctor of Johor Darul Ta'zim FC (JDT). Luaskan Kuasamu Johor.

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