Preventing ACL Injury

ACL Injury Prevention

What Is The FIFA 11+ ACL Injury Program?

The FIFA 11+ is an ACL injury prevention program aimed at reducing injuries to players. This program is a specific series of warm-up drills, that players can complete prior to training and competitive games. A program backed by research. We highly recommend our athletes and weekend warriors to adopt these simple drills.

Although designed for soccer players, it is applicable to most sports which require frequent pivoting activity. This includes sports such as AFL, rugby, netball and basketball. It can also be very useful for patients trying to avoid a re-injury to a successful ACL reconstruction. Best used after graft healing has occurred, and the player has returned to training and play.

 

What Type of Exercises Does It Include or ACL Injury Prevention?

The exercises take around 20 minutes to perform, and involve:

  • Running
  • Plyometrics (explosive exercises)
  • Strength
  • Balance

ACL Injury Prevention

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Who Would Benefit From The IFA 11+ ACL Injury Program?

Many studies have confirmed the effectiveness of the FIFA 11+ program. These studies have shown a significantly reduced injury rate of approximately 45%, and a decreased time lost to injury, approximately  30% in competitive soccer players.  This benefit has not only been observed in adults but also in children.

The program requires no special equipment. It and can be implemented by coaches, trainers, or by the player themselves. It involves plyometric exercises and drills that improve movement coordination, balance, and strength. Specifics of the movements themselves can be found on the 11+ manual, and there is a download link below.

Most sporting teams should be incorporating these simple exercises into their warm-up regime. Injury prevention has a benefit not only to the individual player but also to the team with fewer players lost to injury.

Final Thoughts…

I advise my patients to adopt these exercises after around 6 months following their ACL reconstruction, in order to prevent a new injury to the ACL graft.

The full PDF manual can be downloaded here.

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