The FIFA 11 + (an internationally renowned warm-up program)

This warm-up program is designed to prevent injuries among football players.

Football

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

A STRUCTURED WARM-UP GIVES YOU A GOOD START TO THE TRAINING SESSION

The warm-up program is based on a variety of balance, movement control and strength exercises. By performing it regularly, you can prevent many of the most common injuries. It also get you ready for action on the field. The running exercises in this program are suitable as a part of a warm-up before playing football matches. The FIFA 11+ program can reduce risk of injury by up to 30-50%, providing it is performed at least twice a week. Even when level 3 is completed, most of the exercises can be progressed to make them more challenging, so the training effects are maintained.

Exercises

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