The effect of +11 comprehensive warm-up program on lower extremity balance and knee proprioception in female amateur soccer players

Studies have indicated that imbalance and defects of proprioception are effective in the incidence of musculoskeletal injuries among footballers. Therefore, this study attempts to investigate the effect of +11 program on lower extremity balance and knee proprioception among female amateur soccer players.

30 female soccer players were randomly divided into experimental and control groups (15 people in each group). The amount of knee arthroplasty error at angles of 30 and 60 degrees was measured by digital photography and AutoCAD software and the players' balance by Y test. They performed the +11 program 3 times per week for 16 weeks whereas the control group maintained their regular warm-up method during the study. And after 16 weeks, the evaluation was again repeated. In order to analyze the information, the mixed design analysis of variance with repeated measures was used.

After 16 weeks of +11 exercises between the amount of knee proprioception at two angles of 30 and 60 degrees (P <0.05) and lower extremity balance, there was a significant difference between the experimental and control groups (P <0/05), so that the experimental group had better performance.

It be concluded that +11 exercises could improve balance and proprioception. Therefore, trainers are advised to use this program as an alternative to regular warm-up in order to prevent injury.Keywords: +11 program, balance, proprioception, football