What it is
The FIFA 11+ takes about 20 minutes once players know it and needs no equipment. It has three parts: running exercises with active stretching, a set of strength, balance and jumping exercises with progressive levels, and faster running with planting and cutting.
What the research found
A systematic review of randomized controlled trials found that teams using the FIFA 11+ had roughly 30 to 46 percent fewer overall and lower-limb injuries than teams using a usual warm-up. A separate meta-analysis also found fewer head and neck injuries among players using the program.
Consistency matters most
The reviews agree that adherence drives the benefit. A warm-up done twice a week, every week, does more than a perfect warm-up done occasionally.
Younger players
FIFA 11+ Kids is a version designed for younger children. A systematic review of the program reported fewer injuries among children who used it.
Using it at home
Players can run through the warm-up before backyard or park sessions too. Ask a coach to check technique on the landing and cutting exercises, which are where good form matters most.
Sources
- The Impact of the FIFA 11+ Injury Prevention Program on Injury Incidence in Football Athletes: A Systematic Review of RCTs
- Injury Prevention Programs in Youth Football: A Narrative Review of the FIFA 11+ and FUNBALL Programs
- Effectiveness of FIFA 11+ in reducing head and neck injuries, including concussion: systematic review and meta-analysis
- FIFA 11+ Kids in the prevention of soccer injuries in children: a systematic review
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