Introducing FIFA 11+

FIFA 11+ is a complete warm up programme designed to reduce player injuries.

Developed by an international group of experts the programme should be performed as a standard warm-up at the start of each training session and at least twice a week by team coaches.

FIFA 11+ is easy to learn and only takes around 20 minutes to complete.

It has been scientifically validated and proven to reduce the risk of all injury by 30% and severe injuries by 50%.

How Does it Work?

FIFA 11+ is designed to replace a traditional warm-up.  It is divided into three parts with a total of of 15 exercises.  

Part one of the programme involves:

1. some slow speed running

2. active stretching and

3. some controlled partner contacts

Part two involves a number of exercises:

1. to improve core and leg strength

2. Plyometrics, also known as jump training and

3. balance

There are three levels of difficulty for these exercises.  

The final component involves further running exercises.  These are done at a higher level of intensity and involve change of direction.  

The injury prevention benefit is seen when the programme is done twice a week (or more). 

How can FIFA 11+ help my team’s performance?

In addition to reducing the risk of injury the FIFA 11+ has also been shown to enhance performance.

Athletes who do the programme regularly can expect to see improvements in their speed, agility and balance.  

Individual teams will also benefit as we know, from a study in the UEFA Champions League, that teams who have less injuries perform better.