Warm up program for soccer players – FIFA 11+

Warm up program for soccer players – FIFA 11+

Ever wondered if you are warming up properly before training and games?

We get asked all the time – whats the best way to warm up ? We are moving away from the idea of static stretching as a warm up and there is definitely no evidence to say that it prevents injury. Instead we are telling sports people to make sure their warm up is more dynamic in nature using the key movements that you would use during the actual sport you are playing. For soccer this involves jumping/landing/cutting and pivoting. For surfing this might involve squats or push ups.

Every sport will be different. The more info you can give your body and brain about what you are about to do the better!

FIFA’s Medical and Research Centre have developed a warm up program called FIFA 11+. The warm up program was designed for male and female soccer players over the age of 14 years old with the focus on injury prevention. Studies have shown that those players who performed the warm up program regularly (on average 1.5 times per week) reduced their risk of injury by up to 35%.


The FIFA 11+ program incorporates core strength, propioception (balance and body awareness) as well as plyometric drills with the main focus being on good postural alignment during the exercises. It is a simple program that can be used as a warm up at the start of each training session twice a week for approximately 20 minutes.

For more information check out the FIFA 11+ website

If warming up is something you arent sure about then you should make an appointment with one of our physios who will prescribe a specific warm up program for you and your sport

Contact us on 55787155 or email admin@physiologic.com.au

Knee surgery? – get rid of pain and swelling fast – Jess Norton

Following knee surgery, your surgeon will likely suggest you see a physiotherapist for post surgical rehabilitation. This rehabilitation is an important part of optimizing your recovery and ensuring that you return to full function. Your physiotherapist will discuss the post surgical rehabilitation process with you depending on the type of surgery that you have had.

The main focus of post surgical rehab is to:

o   Restore full range of movement

o   Control swelling, ease pain and prevent blood clots

o   Normalize walking patterns

o   Build up strength in the surrounding muscles

o   Gradual return to full activities and function

After knee surgery, the best exercise to help regain range of motion and strength is the stationary bike. You will typically need enough bend in your knee before starting this exercise. You may also need to adjust the seat height to a slightly higher position than usual to make it more comfortable for your first couple of attempts.

Once comfortable with your position on the bike, begin 10-15 minutes of little to no resistance pedaling, aiming to keep a regular speed and rhythm throughout.

If you experience no significant aggravation in pain or swelling in your knee following your time on the stationary bike, then you can gradually increase duration and resistance over the coming weeks.

Jess is our post-operative rehab physio and is getting amazing results with lower and upper limb conditions – ring us on 55787155 or email admin@physiologic.com.au to book any post operative surgery rehab with Jess

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