[運動討論] 足球選手的傷害預防(1) Football Injury Prevention(1)

四年一次的世界盃足球賽又開始啦

資深老球迷與一日球迷都準備好出動了嗎
Here comes FIFA 2018
Be prepared, all old and bandwagon fans.  

世足賽期間當然要應景寫足球相關的文章

首發的內容當然要遵照我們的重要概念之一 - 預防勝過治療

所以我們要來介紹一個非常有效的足球員傷害預防計畫 FIFA11+

During this festival period, I definitely need to write something about it.

The very first article must accommodate one of our core value - "Prehab than Rehab" 

So here I'd like to introduce a very effective football injury prevention program, FIFA 11+

FIFA 11+是由跨國際專家團隊

在使用各式傷害預防計畫後

藉由他們的實際經驗整合而成

最原始是設計於14歲以上的業餘足球選手

後來也發展出了FIFA 11+ for kid以及

FIFA 11+ is developed by an international group of experts

based on their experience with different prevention program.

It is first implemented to amateur football player above 14 years old.

The program for kid is also developed lately.

根據Barengo et all, 2014的系統性回顧 

在普遍的情況下執行此計畫後可以降低隊伍30-70%的受傷數

另外在每週至少執行1.5次計畫的高配合選手身上

針對所有傷害的機率可以降低35%

According to a systemic review by Barengo et all, 2014

In general, the team which applied this program has the decreased injury number from 30-70%

For the high compliance player who performed the program at least 1.5 time/week,
all injuries risk can be reduced by 35%

FIFA 11+總共分成三個部分, 十五個動作

第一部份是低速的跑步配合主動伸展

第二部分是六組針對核心, 腿部力量, 平衡, 敏捷的訓練

第三部分是中高速的跑步配合急停與切入

There are 15 movements, 3 parts

Part one is running exercise at low speed with active stretch

Part two is a set of six exercises that focus on core, leg strength, balance, and agility.

Part three is running exercise at mod/high speed with plan and cut

未來幾篇文章

我們會深入探討三個部分的動作

配合動作力學上的分析

來看看這些動作的目的以及為什麼會有效

In the future post,

I'll dig deeper into those movements.

With movement analysis,

let's figure out what those movements aim to and why they are effective.

Enjoy you FIFA 2018!

本著作由I-Chen Liu, PT, MS, DPT, OCS製作，以創用CC 姓名標示-非商業性-相同方式分享 4.0 國際 授權條款釋出。