What Is the FIFA 11+?
The FIFA 11+ is an evidence-based structured warm-up program developed by the FIFA Medical Assessment and Research Centre (F-MARC). It was designed as a complete warm-up routine to replace traditional (often inadequate) warm-ups and has become the most studied injury prevention program in sports medicine. Multiple large-scale studies have shown that teams that perform the FIFA 11+ regularly experience 30–50% fewer injuries than teams that don't.
The program is built on a simple premise: most sports injuries are caused by poor neuromuscular control — weak cores, poor landing mechanics, inadequate strength, and bad movement patterns. The FIFA 11+ systematically corrects these deficits in a 20-minute warm-up that doubles as injury prevention and performance preparation. It is free, requires no special equipment beyond cones and a ball, and can be done by any team at any level.
The Evidence
In landmark cluster-randomized controlled trials (the gold standard of research), the FIFA 11+ produced:
- 30–50% overall injury reduction compared to control warm-ups
- 50% lower rate of severe injuries (those causing 28+ days absence)
- 37% lower lower-extremity injury rate
- Reduced medical costs and fewer lost training days
The benefit was greatest for teams that performed the program most consistently — the more it was done, the greater the protection.
Program Structure: Three Parts, 20 Minutes
The FIFA 11+ has three parts, performed in order, for a total of about 20 minutes. It is designed to be used as the warm-up before every practice and every match.
| Part | Time | Focus |
|---|---|---|
| Part 1 — Running Exercises | ~8 min | Slow, controlled running with technique focus: hip mobility, posture, alignment, and progressive speed |
| Part 2 — Strength, Plyometrics & Balance | ~10 min | The core of the program. Three levels of difficulty. Builds the strength and control that prevent injuries. |
| Part 3 — Running Exercises | ~2 min | Higher-speed running with planting, cutting, and changes of direction |
Part 1 — Running Exercises (8 minutes)
Eight running drills performed over a ~20-meter course (two parallel lines of cones about 20m apart). Athletes run down one side and jog back, focusing on technique, not speed. 2 sets of each exercise.
The 8 Running Drills
- Straight ahead — easy jogging, good posture, focus on alignment. Run to the far cone and jog back.
- Hip out — jog forward while rotating the hip outward on each step, bringing the knee up and out. Switch legs on the way back.
- Hip in — jog forward while rotating the hip inward, bringing the knee up and across the body.
- Circling partner — jog forward to the first cone, then shuffle sideways to meet a partner, circle around each other, and continue. Develops awareness and lateral movement.
- Shoulder contact — jog to the cone, then shuffle sideways and jump up side-by-side with a partner, making shoulder-to-shoulder contact. Land softly with bent knees. Trains landing mechanics under contact.
- Quick forwards — accelerate quickly for 2–3 meters, then slow down. Focus on explosive acceleration and controlled deceleration.
- Across the field (2 sets) — run sideways across the field, alternately crossing the lead leg in front and behind.
- Bound (2 sets) — bounding runs with high knees and explosive push-off. Focus on height and soft landings.
Part 2 — Strength, Plyometrics & Balance (10 minutes)
This is the heart of the injury-prevention effect. It contains six exercises, each with three levels of difficulty (Level 1 = easiest, Level 3 = hardest). Begin at Level 1 and progress to the next level only when an athlete can perform the current level with perfect technique — typically after 2–3 weeks of consistent practice. Coaches should supervise form closely; doing these exercises with poor form reinforces bad movement patterns and defeats the purpose.
The 6 Core Exercises
| Exercise | Level 1 (Start) | Level 2 (Intermediate) | Level 3 (Advanced) |
|---|---|---|---|
| 1. The Bench (static core / plank) | Static plank on forearms, hold 20–30 sec | Lift one leg alternately (alternating leg lifts) | Lift one arm and the opposite leg simultaneously |
| 2. Sideways Bench (side plank) | Static side plank, hold 20–30 sec each side | Lift and lower the top hip (dynamic side plank) | Lift and lower the top leg (leg sweeps) |
| 3. Single-Leg Stance (balance / proprioception) | Hold ball on one leg; throw to partner | Throw ball while testing partner's balance (unpredictable direction) | Balance on one leg while partner pushes lightly to challenge stability |
| 4. Squats | Squat with toe raise — knees over toes, weight in heels | Walking lunges — step forward, drop back knee, alternate | One-leg squats — lower on one leg, keep knee aligned |
| 5. Jumping / Plyometrics | Vertical jumps — land softly, knees over toes | Lateral jumps — jump sideways over a line, soft landings | Box jumps — jump up and step down, focus on controlled landing |
| 6. Across the Line Hops | Hop across a line on both legs | Hop across a line on one leg | Hop on one leg with a partner's signal (reaction hops) |
Coaching the landing is the single most important cue in Part 2. For every jump and hop, athletes must land softly, quietly, with bent knees tracking over the toes — never collapsing inward (valgus). Loud or stiff landings are a sign of poor technique and elevated injury risk. Cue: "Land like a ninja."
Part 3 — Running Exercises (2 minutes)
The final section reinforces high-speed running and the exact movement patterns that cause injuries — planting, cutting, and changing direction. Two drills, performed at higher speed:
- Plant and cut — sprint to a cone, plant hard, and cut sharply in a new direction. Focus on decelerating under control and keeping the knee aligned over the planted foot. 2 sets.
- Sprint across the field — full-speed running with explosive acceleration. 2 sets.
Who Should Use It & How Often
- Primary audience: Soccer players age 14 and older. The FIFA 11+ was designed and validated for this population.
- Younger players (7–13): Use FIFA 11+ Kids, a modified 15-minute version with more emphasis on balance, coordination, and falling techniques. Studies show it reduces injuries by 50%+ in this age group.
- How often: Perform before every practice and every match, as the warm-up. Consistency is critical — the injury-reduction effect depends on regular performance. Teams that do it sporadically see far less benefit.
- Time commitment: 20 minutes. It replaces, rather than adds to, the team's existing warm-up.
- Progression: Athletes advance through the three difficulty levels in Part 2 based on mastery, not age or time. A coach or trained observer should verify technique before an athlete moves up a level.
Adaptations for Other Sports
The FIFA 11+ was designed for soccer, but its principles transfer to any sport involving running, jumping, and cutting. The program has been successfully adapted for:
- Volleyball: Add a lateral movement focus — more side-shuffling, lateral hops, and single-leg landing work (volleyball involves frequent lateral and jumping movements). The bench, sideways bench, squats, and plyometric exercises transfer directly. FIFA 11+ adapted for volleyball has been shown to reduce lower-limb injuries by 30–50%.
- Basketball: Similar lateral adaptations. Add vertical jump landing emphasis and more change-of-direction drills, since basketball involves frequent cutting and jumping on a hard surface.
- General use: The core strengthening, balance, plyometric, and landing technique components are universal. Any coach can adapt the program by adding sport-specific movement patterns to Part 1 and Part 3.
Common Mistakes to Avoid
The FIFA 11+ only works if it's done correctly. These are the most common errors that undermine its effectiveness:
- Skipping levels before mastery. Moving to Level 2 or 3 before an athlete can do Level 1 with perfect form reinforces bad movement patterns. Be patient — progression is based on technique, not ego.
- Poor landing technique. The plyometric exercises are worthless — even harmful — if athletes land stiffly, loudly, or with knees collapsing inward. Coaches must actively coach the landing on every jump. "Land like a ninja."
- Skipping Part 2. The running exercises (Parts 1 and 3) are fun and feel like "real" warm-up, but the strength and balance work in Part 2 is where the injury prevention actually happens. Don't cut it.
- Inconsistent use. The evidence is clear that teams that perform the 11+ most consistently see the greatest benefit. Doing it once a week is far less effective than before every practice.
- Rushing through. The program is 20 minutes for a reason. Rushing sacrifices technique. Quality over speed.
- No coach feedback. Athletes left to their own devices will default to sloppy form. A coach must supervise and correct, especially in Part 2.
FIFA 11+ vs. PEP vs. Sportsmetrics
Three evidence-based neuromuscular warm-up programs dominate the injury-prevention research. All three work; the differences are in format, duration, and target population:
| Program | Format | Duration | Best For | Strength |
|---|---|---|---|---|
| FIFA 11+ | 3-part structured warm-up with progressive levels | 20 min, before every practice/match | Soccer (ages 14+); adaptable to volleyball/basketball | Most studied; clear progression system; team-friendly |
| PEP Program (Prevent Injury, Enhance Performance) | Linear warm-up: stretch, strengthen, plyo, agility | 15–20 min, 2–3×/week | Soccer & volleyball; female athletes | 72–88% ACL reduction in landmark female studies; simple and free |
| Sportsmetrics | 6-week intensive program with technique training & video feedback | 20–30 min, 3×/week for 6 weeks | Off-season/pre-season ACL prevention; post-rehab return | 52–72% ACL reduction; most comprehensive; uses video biomechanics |
Which should you use? If you coach a team and want a daily warm-up, use FIFA 11+ (or PEP). If you have an individual athlete or a team in pre-season, the more intensive Sportsmetrics delivers the strongest ACL-specific prevention. The best program is the one your team will actually do consistently.
Video & Resource References
The FIFA 11+ is fully documented by FIFA, with free materials including detailed manuals, posters, and demonstration videos. To learn the program properly:
- FIFA 11+ Manual & Videos: Published by the FIFA Medical Assessment and Research Centre (F-MARC). Search "FIFA 11+" on FIFA's medical resources or YouTube for official demonstrations of every exercise.
- FIFA 11+ Kids: A separate manual and video set for ages 7–13, with modified exercises.
- Coach education: FIFA and many national governing bodies offer training courses on implementing the 11+. A 1–2 hour session dramatically improves the quality of implementation.
- PEP Program: Free materials from the Santa Monica Sports Medicine Foundation, including the full exercise protocol.
- Sportsmetrics: Certification and program materials from Cincinnati Sportsmedicine Research and Education Foundation.
The Bottom Line
The FIFA 11+ is one of the most validated, accessible, and cost-effective interventions in all of sports medicine — and it's free. If your child plays soccer, basketball, volleyball, or any cutting/jumping sport, their team should be doing it. 20 minutes of structured warm-up replaces random jogging and static stretching with proven injury prevention. The evidence is overwhelming: 30–50% fewer injuries, 50% fewer severe injuries. There is no good reason not to implement it.
Based on research from the FIFA Medical Assessment and Research Centre (F-MARC), the British Journal of Sports Medicine (FIFA 11+ cluster-randomized trials), the Santa Monica Sports Medicine Foundation (PEP), and Cincinnati Sportsmedicine (Sportsmetrics).