FIFA 11+ Warm-Up

Description

The official FIFA 11+ injury prevention warm-up program consisting of three phases: running exercises, strength and balance work, and advanced running with cutting movements. Research shows this routine reduces injuries by up to 50% when performed consistently before training and matches. Every session should begin with this protocol adapted to the age group.

Setup

Set up two parallel lines of cones 20 yards apart. Players work in pairs along the channel. Phase 1: running exercises between the cones. Phase 2: strength and balance exercises at each end. Phase 3: advanced running with direction changes between cones.

Coaching Points

• +Maintain proper knee alignment — knees track over toes, no inward collapse
• +Core engaged throughout every exercise — draw the belly button toward the spine
• +Progress through the three phases in order: jog, strength, speed — never skip phases
• +Quality of movement over speed — slow down and correct poor form immediately

Progressions

1. 1.Increase the complexity of cutting movements in Phase 3 for older age groups
2. 2.Add partner resistance exercises in Phase 2 such as Nordic hamstring curls
3. 3.Include a ball in Phase 3 — dribble with direction changes to combine warm-up with technical work

Equipment

Skills