Panchal Riya, Rizvi Moattar Raza, Sharma Ankita, Ahmad Fuzail, Hasan Shahnaz, Shaik Abdul Rahim, Seyam Mohamed K, Uddin Shadab, Ahamed Waseem Mumtaz, Iqbal Amir, Alghadir Ahmad H
Department of Physiotherapy, School of Allied Health Sciences, Manav Rachna International Institute and Studies (MRIIRS), Faridabad, 121001, India.
College of Healthcare Professions, Dehradun Institute of Technology (D.I.T) University, Diversion Road, Makka Wala, Mussoorie, Uttarakhand, 248009, India.
Sci Rep. 2025 Mar 19;15(1):9430. doi: 10.1038/s41598-025-91005-z.
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.
国际足球联合会（FIFA）11+热身计划最初是为足球运动量身定制的，因其在降低足球运动员受伤率和提高运动表现方面的有效性而备受关注。本研究旨在比较为期8周的FIFA 11+热身计划与传统热身对职业男性自行车运动员预防损伤、运动表现和体能参数的影响。本研究纳入了80名年龄在18至45岁之间、积极参与自行车活动的职业男性自行车运动员。基于FIFA 11+方案进行的为期8周的结构化热身计划前后的评估涵盖了一系列运动表现和体能参数，包括敏捷性（T测试）、柔韧性（坐姿体前屈测试）、下肢爆发力（立定跳远测试）、骑行速度（3公里骑行测试）、核心肌肉力量（平板支撑测试）、平衡能力（睁眼和闭眼测试）、运动耐力（自觉用力程度或RPE）以及损伤发生率。两种热身计划在敏捷性、柔韧性、下肢爆发力和3公里骑行表现方面均有改善。然而，与传统热身相比，FIFA 11+计划在核心肌肉力量、平衡能力和运动耐力方面表现出显著更大的提升，表现为自觉用力程度降低以及损伤减少。虽然两种热身计划都为职业男性自行车运动员带来了积极的结果，但FIFA 11+热身计划在核心肌肉力量、平衡能力、运动耐力和预防损伤方面显示出更优异的效果。这些发现表明，FIFA 11+热身可能是自行车运动员训练常规中更有效的补充，与传统热身相比，能提高运动表现并降低受伤风险。
