Comparing the effectiveness of the FIFA 11+ warm-up and conventional warm-up in enhancing cyclist performance and mitigating injury risk
Riya Panchal, Moattar Raza Rizvi, Ankita Sharma, Fuzail Ahmad, Shahnaz Hasan, Abdul Rahim Shaik, Mohamed K. Seyam, Shadab Uddin, Waseem Mumtaz Ahamed, Amir Iqbal, Ahmad H. Alghadir
Abstract
The Fédération internationale de football association (FIFA) 11 + warm-up program, initially tailored for soccer, has gathered attention for its effectiveness in reducing injury rates and enhancing performance in soccer players. This study aimed to compare the effects of an 8-week FIFA 11 + warm-up program with a conventional warm-up on injury prevention, performance, and fitness parameters in professional male cyclists. Eighty professional male cyclists, aged between 18 and 45 years and actively engaged in cycling activities, were included in this study. Pre-and post-intervention assessments following a structured 8-week warm-up program based on the FIFA 11 + protocol covered a range of performance and fitness parameters, including agility (T-test), flexibility (V Sit and Reach test), lower limb explosive power (Broad Jump test), cycling speed (3-kilometer cycling test), core muscle strength (plank tests), balance (Open and Closed Eyes tests), and exercise tolerance (Rate of Perceived Exertion or RPE), and injury incidence rates. Both warm-up programs showed improvements in agility, flexibility, lower limb explosive power, and 3-kilometer cycling performance. However, the FIFA 11 + program exhibited significantly greater enhancements in core muscle strength, balance, and exercise tolerance, as indicated by reduced perceived exertion, and injury reduction compared to the conventional warm-up. While both warm-up programs yielded positive outcomes for professional male cyclists, the FIFA 11 + warm-up program demonstrated superior effects on core muscle strength, balance, and exercise tolerance and injury prevention. These findings suggest that the FIFA 11 + warm-up may be a more effective addition to training routines for cyclists, offering enhanced performance and reduced injury risks compared to conventional warm-up.