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.