A coMpleTe wArM-up progrAMMe To prevenT injuries
The “11+”: The Ultimate Injury Prevention Warm-Up Program
Scientifically Proven to Reduce Football Injuries by 30-50%
Developed by FIFA’s Medical Research Centre (F-MARC), The “11+” Manual presents a complete evidence-based warm-up program to protect players from common football injuries. Used by clubs worldwide, this 15-minute routine significantly decreases:
- ACL injuries
- Hamstring strains
- Ankle sprains
Key Components of the Program
1. Three Progressive Levels
1️⃣ Beginner: Basic movement control
2️⃣ Intermediate: Added resistance & complexity
3️⃣ Advanced: Sport-specific demands
2. Core Exercise Categories
✔ Running Drills (8 variations)
✔ Strength & Plyometrics (6 key exercises)
✔ Balance & Agility (5 progressive challenges)
3. Implementation Guide
- How to properly perform each exercise
- Coaching points for technique correction
- Frequency recommendations (2x/week minimum)
Why Coaches Trust The “11+”?
✅ Endorsed by UEFA & FIFA
✅ Requires no equipment
✅ 30% fewer injuries in teams using it consistently
Perfect For:
• Youth academies
• Amateur clubs
• Women’s teams (high ACL prevention focus)