The FIFA 11+ is a structured warm-up program developed specifically for soccer, designed to replace a standard warm-up and reduce injury risk. It’s one of the more rigorously studied injury-prevention programs in any sport, with trials showing meaningful reductions in overall injury rates — including a notable effect on ACL and other lower-limb injuries — in teams that use it consistently.
How it’s structured
The program runs about 20 minutes and is split into three parts:
- Part 1 — Running exercises at a controlled pace, paired with active stretching and controlled partner contact, to raise heart rate and prepare the body gradually.
- Part 2 — Strength, plyometrics, and balance, including single-leg stance work, the Nordic hamstring exercise, and squat and lunge variations — this is the core injury-prevention portion, targeting the muscle groups and movement patterns most linked to common soccer injuries.
- Part 3 — Running exercises at higher speed, including planting, cutting, and bounding, to prepare the body for match intensity.
Why it works
The program’s effect comes largely from repetition and consistency — many of its exercises target hamstring strength, single-leg balance, and landing mechanics, all linked to common non-contact injury patterns in soccer (hamstring strains, ankle sprains, and ACL injuries in particular). The evidence is strongest when it’s used as a full replacement for the regular warm-up in every session, not just occasionally.
Who it’s for
Originally designed for players 14 and older, though youth-adapted versions exist. It’s used by teams at every level, from youth clubs to professional academies, and doesn’t require any equipment beyond a soccer ball and open space — which is part of why it’s been adopted so widely.
This page is educational and general in nature and does not replace an individualized evaluation — see our medical disclaimer.