Soccer Injury Prevention: How Orlando Athletes Can Stay Healthy All Season

Written By Jason Regruit

Soccer injuries are frustrating—for athletes and parents alike. Missing practices or games can slow development, and a previous injury greatly increases the risk of future injuries, especially in young athletes.


In soccer, most injuries occur in the lower body, including:

  • Hamstring, quad, and groin strains

  • Ankle sprains

  • Knee ligament injuries such as ACL and MCL tears


The good news? Many soccer injuries are preventable with the right warm-up and strength program.


The FIFA 11+ Injury Prevention Program

Because lower-extremity injuries are so common, the FIFA 11+ Injury Prevention Program was developed to help soccer players stay healthy and on the field.

The program was designed to:

  • Reduce soccer injury risk

  • Keep players available for training and competition

  • Support long-term athletic development

  • Reduce medical costs for families and teams


Today, it is one of the most researched injury-prevention programs in youth and competitive soccer.

How the FIFA 11+ Works

The FIFA 11+ is a 15–20 minute warm-up that replaces traditional jogging and static stretching before practice.

Program Features

  • 15 total exercises

  • 3 progressive difficulty levels

  • No equipment needed

  • Performed before practice or games


What It Trains

  • Core strength

  • Hamstring and thigh strength

  • Balance and body control

  • Jumping and landing mechanics

  • Lower-body stability

Because it replaces the warm-up, teams don’t lose valuable practice time.


Does the FIFA 11+ Reduce Soccer Injuries?

Yes—significantly.

Research shows that athletes who complete the FIFA 11+ at least twice per week for 10–12 weeks experience:

  • 30–70% fewer non-contact soccer injuries

  • Fewer muscle strains and ligament injuries

  • Improved durability throughout the season


Performance Benefits for Youth Soccer Players

While injury prevention is the main goal, additional benefits include:

  • Improved agility and jumping ability

  • Increased quad and hamstring strength

  • Better balance and control

  • Faster stabilization during cutting and landing

These benefits are especially noticeable in youth and adolescent soccer players, making this program ideal for developing athletes.


Why Isn’t Every Team Using It?

The biggest limitation is proper implementation.

Common challenges include:

  • Coaches sticking with outdated warm-ups

  • Lack of education on correct technique

  • Uncertainty about progressions for different ages


This is where a sports physical therapist can help—by teaching proper movement mechanics, modifying exercises, and training coaches to run the program safely and effectively.

Countries that have implemented the FIFA 11+ on a large scale have seen dramatic reductions in soccer injuries across all levels of play.


Soccer Injury Prevention in Orlando, FL

Soccer participation in Central Florida continues to grow, and keeping athletes healthy is essential for long-term success.

At Cross the Line Physical Therapy & Performance, we specialize in:

  • Soccer injury prevention

  • Sports physical therapy in Orlando

  • Return-to-sport rehab for soccer players

  • Strength and movement training for youth and adult athletes


Whether you’re a youth soccer player, parent, or coach in the Orlando area, we can help reduce injury risk and keep athletes performing at their best.

Interested in implementing a soccer injury prevention program for your team or athlete?
Contact us today to learn more.

 

References:

Asgari, Mojtaba, et al. “Effects of the FIFA 11+ Program on Performance, Biomechanical Measures, and Physiological Responses: A Systematic Review.” Journal of Sport and Health Science, 2022, https://doi.org/10.1016/j.jshs.2022.05.001.

Bizzini, Mario, and Jiri Dvorak. “FIFA 11+: An Effective Programme to Prevent Football Injuries in Various Player Groups Worldwide—A Narrative Review.” British Journal of Sports Medicine, vol. 49, no. 9, 2015, pp. 577–579., https://doi.org/10.1136/bjsports-2015-094765.

Saho, Yasuaki. “Injury Rate of Soccer Players and the Efficacy of the FIFA 11 + Program.” Sports Injuries and Prevention, 2015, pp. 121–129., https://doi.org/10.1007/978-4-431-55318-2_10.

Street, Scott Benson, and Thomas Kaminski. “Does the FIFA 11+ Program Prevent Hamstring Injuries in College-Aged Male Soccer Players? A Critically Appraised Topic.” Journal of Sport Rehabilitation, vol. 30, no. 1, 2021, pp. 158–160., https://doi.org/10.1123/jsr.2019-0390.

Thorborg, Kristian, et al. “Effect of Specific Exercise-Based Football Injury Prevention Programmes on the Overall Injury Rate in Football: a Systematic Review and Meta-Analysis of the FIFA 11 and 11+ Programmes.” British Journal of Sports Medicine, vol. 51, no. 7, 2017, pp. 562–571., https://doi.org/10.1136/bjsports-2016-097066.

Jason Regruit