We are committed to the health of our athletes. This area will contain information, resources and advice to help educate our members on the health aspects of playing soccer.

Canada Soccer - WELLNESS TO WORLD CUP : Long-Term Player Development

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The 11+ Warm Up

"The 11+" is a complete warm-up package for football players. The programme was developed by an international group of experts. In a scientific study, it was shown that female youth football teams using "The 11+" as a standard warm-up had a significantly lower risk of injury than teams that warmed up as usual.

Download  11+ Excercise Poster

PEP Program : Prevent injury and Enhance Peformance

The PEP (Prevent injury, Enhance Performance) Program is a highly specific 15-minute training session that replaces the traditional warm-up. It was developed by a team of physicians, physical therapists, athletic trainers and coaches, and has funding support from the Amateur Athletic Foundation of Los Angeles (AAF). The program's main focus is educating players on strategies to avoid injury and includes specific exercises targeting problems as identified in previous research studies.

The goals of the program are to:
1) Avoid vulnerable positions
2) Increase flexibility
3) Increase strength
4) Include plyometric exercises into the training program
5) Increase proprioception though agilities

Download PEP Program

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