The FIFA 11+ Warm-Up Programme Explained

​TL;DR

​The FIFA 11+ is a 15 exercise, three part warm up programme developed by F-MARC to lower injury rates in football. It takes 15 to 20 minutes and includes running, strength, balance and agility work. Teams doing it twice a week show 30 to 50 percent fewer injuries. The same principles apply to most other sports too.

The Detail
The FIFA 11+ warm up programme is a structured set of exercises designed to lower injury rates in football, developed by FIFA's Medical Assessment and Research Centre (F-MARC). With a World Cup drawing attention to football again, it is a good time to look at what a properly researched warm up actually involves, not just what most teams do by habit.

In this post, you will learn what the FIFA 11+ involves, what the evidence says about it, and how the same principles apply even if you do not play football.

What is the FIFA 11+?
The FIFA 11+ is a complete warm up programme built from 15 exercises across three parts, taking 15 to 20 minutes to complete. It was designed for amateur and recreational players, who make up most footballers worldwide, not just professionals.

Why was it developed?
F-MARC built the FIFA 11+ to bring a properly researched warm up to teams that would otherwise warm up with a jog and a few stretches. Recreational and amateur teams are less likely to have access to a strength and conditioning coach, so a ready made programme fills that gap.

How is the FIFA 11+ structured?
Part 1: Running and dynamic stretchingThe first part combines slow running with dynamic movements like leg swings and walking lunges, raising heart rate while moving joints through their range.

Part 2: Strength, balance and plyometricsThe second part is where most of the injury prevention benefit comes from. It includes core and leg strength exercises, single leg balance work, and jumping based plyometric exercises.

Part 3: Running and agilityThe final part moves back into running, this time including cutting and pivoting movements similar to what happens in a match, at a higher speed than part 1.

What does the evidence say?
Teams performing the FIFA 11+ at least twice a week have shown 30 to 50 percent fewer injuries compared with teams doing a standard warm up.
The effect is even larger in some groups. One study found a 50 percent reduction in ACL and knee injuries among female players aged 13 to 18, and a 39 percent reduction in overall injuries among recreational and sub elite football players. These are strong results for a programme that does not require any equipment beyond a ball.

Do these principles apply outside football?
Yes. The same two ingredients, joint movement and low level strength and balance work, apply to any sport. Netball, rugby and running all rely on similar hip, knee and ankle stability, so the middle section of the FIFA 11+ is useful even if you never play football.

If you want a warm up built around your specific sport rather than a generic template, our sport physio therapy team can help.

What to do next

• Try adding single leg balance and strength exercises to your current warm up.
• Perform a structured warm up at least twice a week, not just before games.
• Adjust the running and agility section to match the movements in your sport.

Further reading: See our guide to why warming up properly prevents injuries and our breakdown of common warm up mistakes. https://www.betterbodiesphysio.com/blog/5-warm-up-mistakes-that-increase-your-injury-risk​

Common Questions About the FIFA 11+ Warm-Up Programme
Do I need a ball to do the FIFA 11+?Only the running sections are football specific. The strength, balance and core exercises in part 2 do not need a ball and work for most sports.

How often should I do the FIFA 11+?
Research shows the injury prevention benefit was strongest in teams that performed the programme at least twice a week, not just before matches.

Is the FIFA 11+ suitable for recreational players?
Yes. It was specifically designed for amateur and recreational players, who make up the majority of participants studied in the research behind it.

Can the FIFA 11+ replace a physio assessment?
No. The FIFA 11+ is a general injury prevention warm up, not a replacement for an individual assessment if you already have pain or a specific injury.

Want a warm up and strength plan built around your sport instead of a general template?

Book in with our sport physio therapy team today.