A Simple Evidence-Based Soccer Warm-Up That Helps Prevent Injuries: The FIFA 11+

FIFA 11+ is one of the best-known soccer warm-ups in the world. It was created in 2006 by FIFA’s medical research group with help from sports medicine experts, and it has since been widely used by youth, amateur, and competitive players who want a simple way to reduce injury risk. The same warm-up has also been studied beyond soccer, including in basketball, tennis and pickleball showing that its movement-control approach may help athletes in other cutting-and-cutting sports as well.

What FIFA 11+ Is

FIFA 11+ is a warm-up program for players age 14 and older that takes about 20 minutes before training. It is built around running drills, strength, balance, landing control, and change-of-direction work.

The program has 3 parts and 15 exercises.

Part 1: Running Warm-Up

This first section raises body temperature and prepares the body for speed and direction changes.

  1. Running straight ahead. Easy jogging to get loose and warm.

  2. Hip out. Run forward while opening the hip outward with each step.

  3. Hip in. Run forward while bringing the knee inward and controlling the leg.

  4. Circling partner. Jog in a controlled pattern around a partner.

  5. Shoulder contact. Gentle shoulder-to-shoulder contact to train balance and control.

  6. Quick forward and backward running. Short accelerations and controlled backpedaling.

Part 2: Strength, Balance, and Control

This section trains the trunk, hips, knees, and landing mechanics.

  1. Sideways bench. Side plank work for the core and hips.

  2. Hamstrings. Nordic-style hamstring exercise to build back-of-thigh strength.

  3. Single-leg stance. Balance on one leg with control.

  4. Squats. Controlled squats to build leg strength and knee alignment.

  5. Jumping. Two-leg jumps with soft, controlled landings.

  6. Cutting. Plant-and-cut movement to prepare for changes of direction.

Part 3: Faster Running

This final section gets players ready for game speed.

  1. Running across the pitch. Faster straight-line running.

  2. Bounding. Longer running steps with good posture and soft landings.

  3. Plant and cut. Run, plant, and change direction under control.

Why It Matters

FIFA 11+ has been shown to reduce soccer injuries when used consistently, especially when performed at least twice per week. It works best when players focus on quality: soft landings, knee alignment, trunk control, and smooth movement.

The big idea is simple: move well first, then move fast. That means controlled balance, strong hips and trunk, and clean cutting mechanics before full-speed play.

How to Use It

Use the full routine before training, and use the running pieces before matches if time is short. The most important part is repeating it often enough for it to stick.

For patients, the best warm-up is the one they can actually do consistently. FIFA 11+ works because it is short, structured, and practical, not because it is complicated.

More Information

For more specific instructions: Official FIFA 11+ information

For the research paper: The FIFA 11+ injury prevention program for soccer players

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