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Skip the warm-up? Maybe not… try the FIFA 11+

  • Matt Chard
  • Feb 11, 2024
  • 2 min read

Updated: Feb 25, 2024


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The FIFA 11+ program is a warm-up program designed to prevent injuries in soccer players. It consists of a series of exercises aimed at improving strength, flexibility, balance, and coordination, as well as promoting proper technique and body awareness. The program has been shown to reduce the risk of injuries, particularly in the lower extremities, by up to 30-50%.


The FIFA 11+ program is divided into three parts: the running exercises, the strength exercises, and the balance and coordination exercises. The running exercises include various types of running, cutting, and jumping exercises to warm up the muscles and prepare them for the demands of soccer. The strength exercises focus on improving the strength of the core, hip, thigh, and calf muscles, which are important for stability and injury prevention. The balance and coordination exercises include activities such as hopping, jumping, and balancing on one leg to improve balance and proprioception.


The FIFA 11+ program should be performed at least twice a week, ideally before every training session or match. It is important to perform the exercises correctly and consistently to reap the full benefits of the program. Coaches, trainers, and players should all be familiar with the program and its proper execution to ensure its effectiveness in preventing injuries.


The FIFA 11+ is as easy, short warm up that can have great benefits to the players. Establishing this as the teams twice weekly warm up will allow the players to “stay in the game”.



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References:


Bizzini, M., & Dvorak, J. (2015). FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review. British journal of sports medicine, 49(9), 577.


Sadigursky, D., Braid, J. A., De Lira, D. N. L., Machado, B. A. B., Carneiro, R. J. F., & Colavolpe, P. O. (2017). The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC sports science, medicine and rehabilitation, 9(1), 1-8.


 
 
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