The injury rate in football is high, and effective injury prevention methods are needed. An exercise program, the “11”, has been designed to prevent the most common injury types in football. However, the effect of such a program on performance is not known
Aim: To investigate the effect of the “11” on performance after a 10 week training period.
Design: Randomized controlled clinical trail.
Methods: 34 female adolescent football players were randomly assigned to either a training (n=18) or a control group (n=16). The “11” is a 15-min program consisting of ten exercises for core stability, lower extremity strength, balance and agility. Performance tests included vertical jump tests, isokinetic and isometric strength protocols for the quadriceps and hamstrings, isometric hip adduction and abduction strength, sprint, and soccer skill tests. The results were analyzed using unpaired t-tests between group changes of performance.