FIFA 11+ Warm Up

Playing football requires various skills and abilities, including endurance, agility, speed, and a technical and tactical understanding of the game.

All of these aspects will be taught and improved during training sessions, but playing football also entails a substantial risk of injury.


Thus, an optimal training session should also include exercises to reduce the risk of injury.

The “FIFA 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.

it is a complete warmup package and should replace, or be in addition to, the usual warm-up.

Scientific studies show that youth football teams using the “FIFA 11+” as a standard warm-up had a significantly lower risk of injury than teams that warmed up as usual.

Teams that performed the “FIFA 11+” regularly at least twice a week had 37% fewer training injuries and 29% fewer match injuries. severe injuries were reduced by almost 50% and in particular knee injuries, like ACL injuries, were reduced by 45%.


This study was published in the British Medical journal in 2008.

The “FIFA 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 plyo- metrics/ agility, each with three levels of increasing difficulty.

  • Part 3: running exercises at moderate / high speed com- bined 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.