Aspendale Stingrays

Click Here  for the schedule

If this is your first season have a quick read here of the Community Coaching Pathway from Football Victoria and follow this link to find out more about the courses. 

Research has shown the FIFA 11+ program to be effective at preventing football injuries.

The reasons for warming up before any physical activity are well known. But are our warm-ups adequately preparing us for an improved performance on the pitch while reducing our inherent risk of injury? Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the FIFA 11+ injury prevention program has been proven in multiple research studies worldwide to significantly reduce injuries and enhance performance.

Injury Prevention

The FIFA 11+ warm-up has been shown to substantially reduce major injuries, particularly in females between the ages of 13-18 who have a high risk of knee and ACL injury, by 50% and a reduction of 39% of overall injury incidence in recreational/sub-elite football.

The program is only effective when the warm-up exercises are performed regularly, at least twice a week. Compliance is of utmost importance—injury risk is lowest in those players with higher adherence to the program.

What’s Involved In the FIFA 11+ Program?

The FIFA 11+ program consists of three parts with a total of 15 exercises in the specified sequence. It should be performed, as a standard warm-up, at the start of every training session at least twice a week. Prior to matches, only the running exercises (parts 1 and 3) should be performed. It is important to use proper technique during all exercises. The 11+ program is broken down into three parts:

1. Slow-speed running exercises coupled with active and partner stretching.
2. Core and leg strength exercises, along with balance, plyometrics, and agility exercises.
3. Moderate/high speed running exercises integrated with cutting and pivoting movements.

Click here for a printable version.