FIFA 11+ 熱身運動對足球員之應用

Application of FIFA 11+ Warm-Up Programme in Football Players

10.6162/SRR.2016.139.06

蔡毓章(Yu-Chang Tsai)；陳書芸(Shu-Yun Chen)；賴茂盛(Mao-Sheng Lai)；陳永盛(Yung-Sheng Chen)

熱身效益 ； 運動傷害 ； 受傷機率 ； 足球 ； 神經肌肉運動 ； warm-up effect ； sport injury ； injury rate ； football ； neuromuscular exercise

大專體育

139期（2016 / 12 / 31）

47 - 58

繁體中文

足球為運動傷害受傷機率高的團體運動，足球員比賽時身體碰撞機率頻繁以及內因性的肢體控制能力，常發生下肢與頭頸部傷害。嚴重的運動傷害常造成許多球員與球隊財力與精神上的負擔。近年來，國際足球總會運動醫學團隊發展出FIFA11+，內容包含動態伸展、肌力與增強式運動、核心穩定、反應、平衡與低中強度的跑步運動。FIFA11+屬於結構式的熱身運動，容易操作，適合廣泛地推廣。本文透過相關文獻資料收集，主要目的在探討FIFA11+熱身運動對足球員運動訓練與預防運動傷害的應用與效益。本文結果指出執行FIFA11+能夠提升彈跳、敏捷與短距離衝刺等運動能力的熱身效益。於每季訓練時實施FIFA11+熱身運動，能夠有效地減少下肢運動傷害發生的機率至30～72%，可能與FIFA11+所產生的下肢肌力、關節感覺控制、平衡與敏捷能力的訓練效益有關。

Football is a team sport considered to have a high risk of sport injuries. Due to the high frequency of body contact and the intrinsic control of the kinematic movements during the game, most sport injuries occur in the lower extremities and the head. Such injuries present a heavy financial and psychological burden to the clubs and the injured players. In recent years, FIFA's medical specialists have developed a structured injury prevention program, the FIFA 11+. The contents of its neuromuscular exercises include dynamic stretching, muscles strength, plyometric exercise, low and medium intensity running exercise, core stability, reaction, and balance. The FIFA 11+ is a structural warm up program that is easy to implement and demonstrate. This article reviews the literature on the FIFA 11+ investigations with a focus on the application and effectiveness of the FIFA 11+ warm-up programme on training effects and injury prevention in football players. With respect to the warm-up effects, the results of this article indicate that the FIFA 11+ can immediately increase exercise performance and agility for tasks jumping and short-distant sprinting. Moreover, performing the FIFA 11+ at the beginning of the training sessions and matches throughout a season can effectively reduce lower limb injuries by 30 ～ 72%. The effectiveness of the FIFA 11+ is related to its positive training effects on muscle strength, sense of the knee joint position, agility, balance, and performance skill.

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