Fifa 11+

The FIFA 11+ is a complete warm up programme designed to reduce injuries among female and male players. Developed by an international group of experts the programme should be performed as a standard warm-up at the start of each training session at least twice a week by team coaches. The FIFA 11+ takes around 20 minutes to complete.

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


The programme is designed to replace a traditional warm-up.  It is divided into three parts with a total of of 15 exercises.  It is easy to learn and only takes between 15-20 minutes to complete.

Part one of the programme involves some slow speed running, active stretching and some controlled partner contacts.

Part two involves a number of exercises to improve core and leg strength, plyometrics and 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).



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.