FIFA 11+ Level one, warm up and injury prevention program

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 (Norway, 2008). Teams that performed 11+ at least twice a week had 30 – 50% less 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 takes around 20 minutes to complete.

Field set-up 

The course is made up of six pairs of parallel cones, approximately 5-6m apart. Two players start at the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way. After the last cone, they run back along the outside. On the way back, speed can be increased progressively as players warm up.