FIFA 11+

prevention programme

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FIFA 11+

to prevent injuries in players

Playing football requires various skills and abilities, including endurance, agility, speed, and a technical and tactical understanding of the game. All of these aspects will be taught and improved during training sessions, but football, as a contact sport, entails a substantial risk of injury.

The FIFA 11+ injury prevention programme has been developed by an international group of experts based on their practical experience with various injury prevention programmes for amateur players aged 14 or older. It is a complete warm-up package and is designed for amateur or recreational players, who represent 99% of all football players worldwide.


FIFA 11+

The FIFA 11+ programme is consisting of three parts with a total of 15 exercises in the specified sequence.


World Champion Men

The Germany National Team, winner of the 2014 FIFA World Cup and 4x world champion supports FIFA 11+ as official ambassador!


US Women’s National Team

The USWNT winner of the 2015 FIFA Women’s World Cup and 3x world champion supports FIFA 11+ as official ambassador!

FIFA 11+


The FIFA 11+ is consisting of three parts with a total of 15 exercises in the specified sequence. It should be performed, as a standard warm-up, at the start of every training session at least twice a week. Prior to matches, only the running exercises (parts 1 and 3) should be performed. A key point is to use the proper technique during all exercises (correct posture, good body control, including straight leg alignment, knee-over-toe position and soft landings).

World champions as a

role model

Some of the world ́s most famous football countries, such as Spain, Brazil, Italy, Germany and Japan have endorsed the FIFA 11+. Despite their history and impressive level of football knowledge, these member associations have agreed to promote the and to integrate FIFA 11+ in their coach education at all levels


FIFA 11+

Worldwide Implementation

Since 2009, the FIFA 11+ has been presented at numerous sports medicine congresses, and workshops for coaches, fitness trainers, physical therapists and doctors have been organised around the world. F-MARC cooperates closely with the FIFA Member Associations & Development Division, and the FIFA 11+ is part of the educational material of official FIFA coaching courses.

FIFA 11+ Placeholder
FIFA 11+
  • usual warm-up
  • FIFA 11+

FIFA 11+

Fewer Injuries and fewer costs

Teams that performed the FIFA 11+ regularly at least twice a week had 37% fewer training and 29% fewer match injuries. Severe injuries were reduced by almost 50%, which has subsequently a significant socio-economic impact in managing football-related injuries. The beneficial effect was also observed in the population-based insurance data and healthcare.

On the left side: Results of the first large study on FIFA 11+ in youth female players (BMJ 2008), which have since been confirmed in other subsequent studies with both male and female teams

FIFA 11+

improve physical performance

The FIFA 11+ can also improve physical performance. Players performing the FIFA 11+ as a standard warm-up had significantly better strength, balance, agility and neuromuscular control after two to three months than players following their routine warm-up.

poster_11plus_small (1)

Most important


Scientific peer-reviewed papers

1. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. Soligard T, Myklebust G, Steffen K, Holme I, Silvers H, Bizzini M, Junge A, Dvorak J, Bahr R, Andersen TE. BMJ. 2008 Dec 9;337:a2469. doi: 10.1136/bmj.a2469.

2. Compliance with a comprehensive warm-up programme to prevent injuries in youth football.
Soligard T, Nilstad A, Steffen K, Myklebust G, Holme I, Dvorak J, Bahr R, Andersen TE.
Br J Sports Med. 2010 Sep;44(11):787-93. doi: 10.1136/bjsm.2009.070672. Epub 2010 Jun 15.

3. Isokinetic strength effects of FIFA’s “The 11+” injury prevention training programme.
Brito J, Figueiredo P, Fernandes L, et al. Isokinetics Exerc Sci 2010;18:211–15.

4. Performance enhancement effects of Federation Internationale de Football Association’s “The 11+” Injury Prevention Training Program in Youth Futsal Players. Reis I, Rebelo A, Krustrup P, et al.
Clin J Sport Med 2013.

5. The FIFA 11+ program is effective in preventing injuries in elite male basketball players: a cluster randomized controlled trial.
Longo UG, Loppini M, Berton A, Marinozzi A, Maffulli N, Denaro V.
Am J Sports Med. 2012 May;40(5):996-1005. doi: 10.1177/0363546512438761. Epub 2012 Mar 13.

6. The effects of injury preventive warm-up programs on knee strength ratio in young male professional soccer players. Daneshjoo A, Mokhtar AH, Rahnama N, Yusof A. PLoS One. 2012;7(12):e50979. doi: 10.1371/journal.pone.0050979. Epub 2012 Dec 3.

7. The effects of comprehensive warm-up programs on proprioception, static and dynamic balance on male soccer players.
Daneshjoo A, Mokhtar AH, Rahnama N, Yusof A.
PLoS One. 2012;7(12):e51568. doi: 10.1371/journal.pone.0051568. Epub 2012 Dec 12.

8. Effects of the 11+ and Harmoknee Warm-up Programs on Physical Performance Measures in Professional Soccer Players.
Daneshjoo A, Mokhtar AH, Rahnama N, Yusof A.
J Sports Sci Med. 2013 Sep 1;12(3):489-96. eCollection 2013.

9. The effects of injury prevention warm-up programmes on knee strength in male soccer players. Daneshjoo A, Mokhtar A, Rahnama N, Yusof A. Biol Sport. 2013 Dec;30(4):281-8. doi: 10.5604/20831862.1077554. Epub 2013 Nov 25.

10. Effectiveness of injury prevention programs on developing quadriceps and hamstrings strength of young male professional soccer players. Daneshjoo A, Rahnama N, Mokhtar AH, Yusof A. J Hum Kinet. 2013 Dec 31;39:115-25. doi: 10.2478/hukin-2013-0074. eCollection 2013 Dec 18.

11. Physiological and performance responses to the FIFA 11+ (part 2): a randomised controlled trial on the training effects. Impellizzeri FM, Bizzini M, Dvorak J, Pellegrini B, Schena F, Junge A. J Sports Sci. 2013;31(13):1491-502. doi: 10.1080/02640414.2013.802926. Epub 2013 Jul 16.

12. Physiological and performance responses to the “FIFA 11+” (part 1): is it an appropriate warm-up? Bizzini M, Impellizzeri FM, Dvorak J, Bortolan L, Schena F, Modena R, Junge A. J Sports Sci. 2013;31(13):1481-90. doi: 10.1080/02640414.2013.802922. Epub 2013 Jul 16.

13. Soccer-specific warm-up and lower extremity injury rates in collegiate male soccer players.
Grooms DR, Palmer T, Onate JA, Myer GD, Grindstaff T. J Athl Train. 2013 Nov-Dec;48(6):782-9. doi: 10.4085/1062-6050-48.4.08. Epub 2013 Jul 12.

14. Evaluation of how different implementation strategies of an injury prevention programme (FIFA 11+) impact team adherence and injury risk in Canadian female youth football players: a cluster-randomised trial. Steffen K, Meeuwisse WH, Romiti M, Kang J, McKay C, Bizzini M, Dvorak J, Finch C, Myklebust G, Emery CA. Br J Sports Med. 2013 May;47(8):480-7. doi: 10.1136/bjsports-2012-091887. Epub 2013 Mar 13.

15. High adherence to a neuromuscular injury prevention programme (FIFA 11+) improves functional balance and reduces injury risk in Canadian youth female football players: a cluster randomised trial. Steffen K, Emery CA, Romiti M, Kang J, Bizzini M, Dvorak J, Finch CF, Meeuwisse WH. Br J Sports Med. 2013 Aug;47(12):794-802. doi: 10.1136/bjsports-2012-091886. Epub 2013 Apr 4.

16. Implementation of the FIFA 11+ football warm up program: how to approach and convince the Football associations to invest in prevention. Bizzini M, Junge A, Dvorak J. Br J Sports Med. 2013 Aug;47(12):803-6. doi: 10.1136/bjsports-2012-092124. Epub 2013 Jun 27.

17. The effectiveness of preventive programs in decreasing the risk of soccer injuries in Belgium: national trends over a decade. Bollars P, Claes S, Vanlommel L, Van Crombrugge K, Corten K, Bellemans J. Am J Sports Med. 2014 Mar;42(3):577-82. doi: 10.1177/0363546513518533. Epub 2014 Jan 30.

18. Efficacy of the FIFA 11+ Warm-Up Programme in Male Youth Football: A Cluster Randomised Controlled Trial. Owoeye OB, Akinbo SR, Tella BA, Olawale OA. J Sports Sci Med. 2014 May 1;13(2):321-8. eCollection 2014 May.

19. Whole body muscle activity during the FIFA 11+ program evaluted by positron emission tomography. Nakase J, Inaki A, Mochizuki T, Toratani T, Kosaka M, Ohashi Y, Taki J, Yahata T, Kinuya S, Tsuchiya H. PLoS One. 2013 Sep 16;8(9):e73898. doi: 10.1371/journal.pone.0073898. eCollection 2013.

20. Structured neuromuscular warm-up for injury prevention in young elite football players.
Mayo M, Seijas R, Alvarez P. Rev Esp Cir Ortop Traumatol. 2014 November - December;58(6):336-342. doi: 10.1016/j.recot.2014.05.008. Epub 2014 Jul 19. English, Spanish.

21. The effect of coach and player injury knowledge, attitudes and beliefs on adherence to the FIFA 11+ programme in female youth soccer. McKay CD, Steffen K, Romiti M, Finch CF, Emery CA. Br J Sports Med. 2014 Sep;48(17):1281-6. doi: 10.1136/bjsports-2014-093543. Epub 2014 Jun 13.

22. The impact of the FIFA 11+ training program on injury prevention in football players: a systematic review. Barengo NC, Meneses-Echávez JF, Ramírez-Vélez R, Cohen DD, Tovar G, Bautista JE. Int J Environ Res Public Health. 2014 Nov 19;11(11):11986-2000.

23. Injury prevention in male veteran football players - a randomised controlled trial using “FIFA 11+”. Hammes D, Aus der Fünten K, Kaiser S, Frisen E, Bizzini M, Meyer T. J Sports Sci. 2014 Nov 5:1-9. [Epub ahead of print]

24. Impact of the FIFA 11+ on the structure of select muscles in adolescent female soccer players.
Whittaker JL, Emery CA. Phys Ther Sport. 2015 Aug;16(3):228-35.

25. The acute effects of vibration stimulus following FIFA 11+ on agility and reactive strength in collegiate soccer players. Cloak R, Nevill A, Smith J, Wyon M. Journal of Sport and Health Science 2014; 3: 293-298.

26. FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide-a narrative review. Bizzini M, Dvorak J. Br J Sports Med. 2015 May;49(9):577-9.

27. Efficacy of the FIFA 11+ Injury Prevention Program in the Collegiate Male Soccer Player.
Silvers-Granelli H, Mandelbaum B, Adeniji O, Insler S, Bizzini M, Pohlig R, Junge A, Snyder-Mackler L, Dvorak J. Am J Sports Med. 2015 Sep 16. pii: 0363546515602009. [Epub ahead of print]

28. How Effective are F-MARC Injury Prevention Programs for Soccer Players? A Systematic Review and Meta-Analysis. Al Attar WS, Soomro N, Pappas E, Sinclair PJ, Sanders RH. Sports Med. 2015 Sep 24. [Epub ahead of print]

29. A new injury prevention programme for children’s football - FIFA 11+ Kids - can improve motor performance: a cluster-randomised controlled trial. Rössler R, Donath L, Bizzini M, Faude O.
J Sports Sci. 2016 Mar;34(6):549-56. doi: 10.1080/02640414.2015.1099715. Epub 2015 Oct 27.

30. Passive heating following the prematch warm-up in soccer: examining the time-course of changes in muscle temperature and contractile function. Marshall PW, Cross R, Lovell R.
Physiol Rep. 2015 Dec;3(12). pii: e12635. doi: 10.14814/phy2.12635.

31. Changes in muscle activity after performing the FIFA 11+ programme part 2 for 4 weeks.
Takata Y, Nakase J, Inaki A, Mochizuki T, Numata H, Oshima T, Kinuya S, Tsuchiya H.
J Sports Sci. 2016 Feb 25:1-7. [Epub ahead of print]

32. Injury Prevention Exercise Programs for Professional Soccer: Understanding the Perceptions of the End-Users. OʼBrien J, Finch CF. Clin J Sport Med. 2016 Jan 19. [Epub ahead of print]

33. Injury prevention exercise programmes in professional youth soccer: understanding the perceptions of programme deliverers. James O’Brien, Caroline F Finch
BMJ Open Sport Exerc Med 2016;2:e000075 doi:10.1136/bmjsem-2015-000075

34. Injury prediction in veteran football players using the Functional Movement Screen™.
Hammes D, Aus der Fünten K, Bizzini M, Meyer T. J Sports Sci. 2016 Mar 3:1-9. [Epub ahead of print]

35. Injury prevention in football and FIFA 11+. A model for International Sports Federations?
Mario Bizzini, Matthias Eiles, Mark Fulcher, Zohreh Haratian, Jiri Dvorak. Aspetar Journal. Volume 5;March 2016;42-49

FIFA Material


Bizzini M, Junge A, Dvorak J. FIFA 11+. A complete warm-up programme to prevent injuries. Official publication of the Fédération Internationale de Football Association (FIFA), Zurich, Switzerland


Bizzini M, Junge A, Dvorak J. FIFA 11+. A complete warm-up programme to prevent injuries. Official publication of the Fédération Internationale de Football Association (FIFA), Zurich, Switzerland


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