It's important to prevent injuries in high school sports, as heard on the Karl DeMasi Sports Report with an interview with Dr. Stuart Fife on December 23, 2024, so that athletes can perform at their best. Dr. Fife mentioned that one 
warm-up program has gained recognition and was developed by FIFA. It is called FIFA 11+. This program is designed for soccer players but can be adapted for high school sports.
When asked about the program, Dr. Fife stated, "The program literature just came out in December, and it's looking at injury prevention." Fife added, "So injury prevention programs (IPP) and the research is pretty clear that the injury prevention programs do work. We see reduced injury rates; however, despite the evidence showing us that they work, teams don't adopt them, and they comply with them very often until there's minimal implementation of these types."
The FIFA 11+ program uses exercises and drills to strengthen the lower limbs and core. That should only take 20 minutes, and even using it twice a week can lead to fewer injuries, according to Dr. Fifie.
"So, there are ten exercises that take 20 minutes. Doing this twice a week has resulted in lower injury rates.," said Fife.
Research has shown that athletes can increase their strength and control without using weights. This can help prevent common injuries caused by repetitive motions in high school sports.
Dr. Fife further reinforced the IPP has been around but has yet to be brought out to the public. "IPP has been around for a while, but people just don't follow through with the programs. And we understand that, you know, athletes feel strong. Nobody thinks they will get injured, that they can run well, play well. Everyone thinks that's not going to happen to me."
The program can be adapted to fit the needs of all high school athletes. Using the FIFA 11+ warm-up, athletes can address specific movements of their activities, such as basketball, soccer, or track and field. The core principles of FIFA 11+ can be incorporated to enhance overall performance and reduce injury risks. How the specialists evaluate an athlete is simple, says Dr. Fife, and it's based on symmetry. All it is standing on one leg.
Dr. Fife suggests that athletes and coaches perform a simple self-assessment. He proposed standing on one leg and comparing the feeling to standing on the other. The critical point is to determine if the sensations are similar. Fife said, "Taking the test one step further, closing one's eyes while standing on one leg adds an additional layer of challenge to the assessment. It often reveals discrepancies where one leg appears more stable than the other, highlighting the importance of addressing such imbalances for overall physical well-being and athletic performance."
Incorporating the FIFA 11+ program into the warm-up routine of high school sports can be a proactive and simple way to prevent injuries. By customizing this program to the specific needs of different sports, athletes can make the most of their warm-up time. This will help them perform at their best on the field and reduce the chances of getting injured, which could affect their performance and result in more wins, as stated by Dr. Fife.
"It's not time consuming. It's 20 minutes, which could easily be incorporate into some training sessions pre-season and you're going to win more games. It's a no brainer.," stated Fife.
To receive The FIFA 11+ Soccer Prevention Program booklet, email kdemasi@prepsportsreport.com for more information.
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