Football, like most sports, is associated with a certain risk of injury for the players. However, scientific studies have shown that the incidence of football injuries can be reduced by prevention program.

The prevention program “The 11” was developed by FIFA’s medical research centre (F-MARC) in cooperation with a group of international experts. “The 11” is a simple, catchy and time-efficient preventive program that comprises ten evidence-based or best-practice exercises and the promotion of Fair Play. It requires no equipment other than  a ball, and can be completed in 10-15 minutes (after a short period of familiarization). The exercises focus on core stabilization, eccentric training of thigh muscles, proprioceptive training, dynamic stabilization and plyometrics with straight leg alignment. The program is efficient as most of the exercises simultaneously train different aspects and can replace other exercises.

“The 11” should be performed in every training session after a warm-up and stretching of all the important muscle groups.