It has been shown that a structured warm-up reduces the risk of injuries. For footballers, there is even a scientifically underpinned warm-up. This programme has been proven effective in preventing injuries in footballers older than 14 years.

The programme is called FIFA 11+ and was compiled by FIFA (Fédération Internationale de Football Association). Research shows that performing this programme reduces the risk of injury in footballers by 30%.

The warm-up consists of three parts with a total of 15 exercises and must be performed at least twice a week:

Part 1: Running and stretching (six exercises).
Part 2: Core and leg strength (six exercises at three levels).
Part 3: Agility at high speed (three exercises).

Duration of the warm-up
The duration of the programme is about 20 minutes. For a pre-match warm-up, only the running exercises are performed (part 1 and part 3). Part 2 is too demanding at that time.

Example

Below is an example of the complete warm-up. Below the video, the warm-up is discussed per component with examples of each exercise individually.Note: for a pre-match warm-up, skip part 2 (exercises 7 to 12).

Part 1

The first part consists of running drills. Set up two rows of cones in a straight line next to each other and divide the team into two. One half of the team stands behind each row of cones. Then perform the following exercises. This part lasts about 8 minutes.

#	Exercise	Example
1	Run straight ahead at an easy pace (2x).	View
2	Run at an easy pace and rotate the hip outwards.	View
3	Run at an easy pace and rotate the hip inwards.	View
4	Run at an easy pace and at each cone sidestep around your teammate.	View
5	Run at an easy pace and at each cone make shoulder contact with your teammate.	View
6	Run quickly forwards and backwards.	View

Additionally, stretching exercises can be performed.

Part 2

The second part of the warm-up consists of exercises divided into three levels. You can decide for yourself at which level you do this part of the warm-up. Always start at level 1. If that goes well a few times, then next time try a higher level. This part lasts about 10 minutes.

Level 1

#	Exercise	Example
7.1	Plank. 3 x 20-30 seconds.	View
8.1	Side plank with bent knee. 3 x 20-30 seconds (both sides).	View
9.1	Hamstrings, fall forwards. 3-5 repetitions.	View
10.1	Stand on one leg with the ball held out in front. 2 x 30 seconds (both legs).	View
11.1	Squats with toe raises. 2 x 30 seconds.	View
12.1	Jump up. 2 x 30 seconds.	View

Level 2

#	Exercise	Example
7.2	Plank, alternating legs. 3 x 40-60 seconds.	View
8.2	Side plank with leg lift. 3 x 20-30 seconds (both sides).	View
9.2	Hamstrings, fall forwards. 7-10 repetitions.	View
10.2	Stand on one leg, throw the ball. 30 seconds (both legs).	View
11.2	Walking lunges. 10 lunges/steps (both legs).	View
12.2	Lateral jumps. 2 x 30 seconds.	View

Level 3

#	Exercise	Example
7.3	Plank, single-leg hold. 3 x 20-30 seconds (both legs).	View
8.3	Side plank with knees extended. 3 x 20-30 seconds (both sides).	View
9.3	Hamstrings, fall forwards. 12-15 repetitions.	View
10.3	Stand on one leg, balance perturbations with a teammate. 2 x 30 seconds (both legs).	View
11.3	Single-leg squats with a teammate. 2 x 10 repetitions (both legs).	View
12.3	Box jumps, jump in different directions. 2 x 30 seconds.	View

Part 3

The third part of the warm-up consists of running drills. This part lasts about 2 minutes.

#	Exercise	Example
13	Run straight across the pitch at a fast pace. 2 x 40 m fast out (and slow back).	View
14	Bounding with long strides and high knee lifts. 2 x 6-8 bounds out (and slow back).	View
15	Run, plant, and turn away. 2 x 40 m out (and slow back).	View

Finally

It is important to always perform the exercises correctly. If you develop any complaints while doing the warm-up, it is best to slow down. Ask a physiotherapist for help if your symptoms persist.

The entire warm-up schedule can be downloaded here in PDF format.

Warming-up exercises

Example

Part 1

Part 2

Part 3

Finally

Related topics

Featured Conditions

Practices per county