The effect of adding a post-training FIFA 11+ exercise program to the pre-training FIFA11+ injury prevention program in reducing injury rates among amateur Australian soccer players

The intervention group will be instructed to perform the ‘11+’ as a warm up for 20 minutes before the training sessions and for 10 minutes warm down after the training sessions 3 times per week, during one season (6 months) FIFA 11 + program manuals and videos: available to anyone through the 11+ website (http://f-marc.com/11plus/ ). The FIFA 11+ program, including a total of 15 exercises. It incorporates three main components of exercise regime that include an initial running and active stretching session, followed by a core and leg strength exercise session after which a high speed planting and cutting exercise session is performed. These exercises mainly focus on strengthening the core and leg muscles to improve static, dynamic and reactive neuromuscular control, coordination, balance and agility. Part 1 Running Exercises - 8 Minutes 1. Running – Straight Ahead 2. Running – Hip Out 3. Running – Hip In 4. Running – Circling Partner 5. Running – Jumping with Shoulder Contact 6. Running – Quick forwards & backwards Part 2 Strength Plyometric Balance 10 Minutes 7.1. The Bench – Static 7.2. The Bench – Alternate Legs 7.3. The Bench – One Leg Lift & Hold 8.1. Sideways Bench – Static 8.2. Sideways Bench – Raise & Lower Hip 8.3. Sideways Bench – With Leg Lift 9.1. Nordic Hamstring – Beginner 9.2. Nordic Hamstring – Intermediate 9.3. Nordic Hamstring – Advanced 10.1. Single-Leg Stance – Hold the Ball 10.2. Single-Leg Stance – Throwing Ball 10.3. Single-Leg Stance – Test Your Partner 11.1. Squats – With Toe Rise 11.2. Squats – Walking Lunges 11.3. Squats – One-Leg Squats 12.1. Jumping – Vertical Jumps 12.2. Jumping – Lateral Jumps 12.3. Jumping – Box Jumps Part 3 Running Exercises 2 Minutes 13. Running – Across The Pitch 14. Running – Bounding 15. Running – Plant & Cut The designated coach for each team will run these sessions. Record participation of the players in training sessions and matches on weekly basis. Reporting any injury during training and matches by filling in forms once per week, and send the information on-line by using Sports Injury Tracker, an online sports injury surveillance system developed by Sports Medicine Australia to collect information on the injured players.