FIFA 11+ Warm Up

The “11+” is an injury prevention programme that was developed by an international group of experts based

on their practical experience with different injury prevention programmes for amateur players aged 14 or older. It is a complete warm-up package and should replace the usual warm-up prior to training.

 

In a scientific study, it was shown that youth football teams using the “11+” as a standard warm-up had a significant lower risk of injury than teams that warmed up as usual.

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Research has shown that teams that have implemented The 11+ into their warm-up have reduced injuries by 35%, with more severe injuries reduced by 48%.

 

Sequence

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The “11+” has three parts with a total of 15 exercises, which should be performed in the specified sequence at the start of each training session.

 

Part 1: Running exercises at a slow speed combined with active stretching and controlled partner contacts;

Part 2: Six sets of exercises focusing on core and leg strength, balance and plyometrics/agility, each with three levels of increasing difficulty; and

Part 3: Running exercises at moderate / high speed combined with planting / cutting movements.

 

A key point in the programme is to use the proper technique during all of the exercises. Pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position and soft landings.