Irish Grassroots Football Warm-up

FIFA 11+ the complete warm-up programme for over 14s

This week I’m all about injury prevention and warm-up exercises including developing speed.

An excellent website by FIFA, showing the best warm-up exercise for kids over the age of 14.

This is the official web source for everything related to the FIFA 11+ Injury prevention programme. The “11+” is specially designed for amateur and recreational players. The programme is for men and women of all levels of play and all ages (from around 14 years and up).

Read the background and the scientific papers of the

  • FIFA 11+ ,
  • watch the FIFA 11+ Exercises,
  • scroll through the FIFA 11+ Manual,
  • download the FIFA 11+ Material and much more. 

The programme was developed by an international group of experts, and its effectiveness has been proven in a scientific study. Teams that performed the “FIFA 11+ ” at least twice a week had 30-50% fewer injured players.

The programme should be performed, as a standard warm-up, at the start of each training session at least twice a week, and it takes around 20 minutes to complete. Prior to matches, only the running exercises (parts 1 and 3) should be performed.  For all exercises, correct performance is of great importance. Therefore, the coach should supervise the programme and correct the players if necessary.

Click on FIFA 11+ to take you too the Official FIFA 11+ website