The FIFA 11+ injury prevention programme is a helpful method to train certain muscles stabilising joints and train your balance to make you less susceptible to loss of balance and falls.

“11+ – a complete warm-up to prevent injuries” combines exercises training the above to provide you with general protection from injuries. “11+” is a complete warm-up to be performed prior to every training session. You should be at least 14 years of age to start “11+”.

In a scientific study with almost 2,000 female youth players, teams performing “11+” at least twice a week had 30-50 per cent fewer injured players than teams who warmed up as usual. The greater care you take to correctly perform each exercise, the greater the effect. Your coach will supervise how you do the exercises and correct your movements as necessary.

There are two points of paramount importance to guarantee the effect:

  • you have to do all the exercises of “11+” correctly: the greater care you take, the greater the effect
  • you have to do “11+” regularly, that means at least twice a week

If you want to learn more about the exercises and background of 11+, visit the following site:

Click on the following link to see the “11+ programme”:

The 11+ injury prevention programme