The “FIFA 11+ ” is a complete warm-up program to reduce injuries among male and female football players aged 14 years and older.
The program was developed by an international group of experts, and its effectiveness has been proven in a scientific study. Teams that performed the “FIFA 11+ ” at least twice a week had 30-50% fewer injured players.
The program should be performed, as a standard warm-up, at the start of each training session at least twice a week, and it takes around 20 minutes to complete. Prior to matches, only the running exercises (parts 1 and 3) should be performed.
For all exercises, correct performance is of great importance. Therefore, the coach should supervise the program and correct the players if necessary.
Part 1 - Running Exercises - 8 Minutes
4-Running Circling Partner
5-Running Shoulder Contact
6-Running Quick Forwards & Backwards
Part 2 Strength - Plyometrics - Balance - 10 Minutes
7-The Bench (static)
8-Sideways Bench (static)
9-Hamstrings (beginner)
10-Single Leg Stance (hold the ball)
11-Squats(with toe raise)
12-Jumping (vertical jumps)
7-The Bench(alternate legs)
8-Sideways Bench(raise & lower hip)
9-Hamstrings (intermediate)
10-Single Leg Stance (throw ball partner)
11-Squats (walking lunges)
12-Jumping (lateral jumps)
7-The Bench (one leg lift & hold)
8-Sideways Bench (with leg lift)
9-Hamstrings (advanced)
10-Single Leg Stance (test your partner)
11-Squats (one-leg squats)
12-Jumping (box jumps)
Part 3 Running Exercises - 2 Minutes
1 Running - Across the pitch
2 Running - bounding
3 Running - Plant & Cut