Soccer Warm Up? Here Is Why FIFA 11+ Cuts Injury Risk.
Soccer Warm Up? Here Is Why FIFA 11+ Cuts Injury Risk.
You know your body should be warmed up before you kick off, but a lap of the field and some static stretches is not doing much. The FIFA 11+ program is a structured soccer warm up and neuromuscular training program shown to cut football injury risk by up to 50 percent, from junior football and youth football through grassroots football, adult amateur soccer and NPL football pre match warm ups.
What the FIFA 11+ Warm Up Actually Is
The FIFA 11+ is a complete soccer warm up and football injury prevention program developed by FIFA as a neuromuscular training program for players aged 14 and above. It replaces the traditional pre match warm up with a structured routine that takes around 20 minutes and needs no equipment. It is used from grassroots junior football and youth football all the way to elite level football, and forms part of football strength training and conditioning at every level.
The program has three parts. Running exercises to prepare the body. Strength, plyometrics and balance work (including Nordic hamstring exercises) for ACL injury prevention, hamstring injury prevention and knee control. Speed and change of direction to prime for match intensity.
The complete FIFA Medical PDF with all 15 exercises, sets, reps, coaching cues and diagrams.
Why the FIFA 11+ Works for Soccer Players
- Reduces overall football injury risk by 30 to 50 percent when done consistently at least twice per week
- Cuts ACL injury risk significantly, particularly in female footballers at highest ACL risk
- Reduces hamstring strain, groin strain and calf injury rates through targeted eccentric strength work
- Improves neuromuscular control, landing mechanics and single leg stability
- Uses dynamic warm up movements that raise body temperature and activate match play muscles
- Builds hip and glute strength for controlling the knee during cutting and change of direction
- Requires no equipment and can be run on any football training pitch
- Backed by high quality research across multiple countries and levels of football
Common Mistakes with Soccer Warm Ups
- Using only static stretches. Research shows static stretching before soccer does not reduce injury and may reduce power.
- Rushing through the warm up in 5 minutes.
- Skipping the plyometric and balance work, the exact section that drives ACL injury prevention.
- Doing the FIFA 11+ once a fortnight. It works when done at least twice per week.
- Assuming warm ups are only for the pros. Grassroots football has the highest injury rates and benefits the most.
- Only warming up the legs. Football is a whole body sport.
Book an assessment with a PHYZFIT sports physio and we will walk you through the program.
How PHYZFIT Uses the FIFA 11+ With Footballers
Our sports physio team (Julian De Rosa, Ari Moushis and Sam Nunan) uses the FIFA 11+ program as a foundation for football injury prevention and team injury prevention at our Bexley North sports physio and Marrickville sports physio clinics. Julian is head physiotherapist for NPL football club Fraser Park FC, and the program is embedded in the pre match warm up and football strength training of every squad we look after.
Player Screening
We assess strength, mobility and control to identify individual injury risk and tailor extra work.
Technique Coaching
We coach landing mechanics, single leg control and hip and knee alignment so every rep counts.
Team & Coach Education
Coach education and team injury prevention rollout. We embed the FIFA 11+ into pre training and pre match warm ups so it becomes habit.
Elite Progressions
For senior, adult amateur soccer and elite footballers we add heavier Nordic hamstring, posterior chain, plyometric and football strength training progressions.
Return to Play
Every player coming back from injury uses the same principles, especially post ACL reconstruction.
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What to Expect at Your First Appointment
Book in 60 Seconds
Book online or over the phone. Same day appointments available. No referral needed.
Your Initial Assessment
Your physio screens your movement, strength and football specific control to identify your injury risk profile.
Your Prevention Plan
You leave with a personalised soccer warm up plan built on the FIFA 11+ program.
Ongoing Support
We track how your body is responding and progress the plan through the season.
Frequently Asked Questions
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Same day appointments available at Bexley North and Marrickville. No referral needed.
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