FIFA 11+ Warm-up

Abstract

In an effort to reduce soccer injury rates, the Fédération Internationale de Football Association (FIFA) developed the 11+ warm-up. Widespread uptake of this program remains a challenge despite its effectiveness, but may be increased if positive impacts on physical performance as well as injury risk factors such as neuromuscular control are shown. Effects of the program on physical performance measures and movement control have not been investigated in young female soccer athletes. PURPOSE: To determine the effect of the FIFA 11+ program, compared to a standard warm-up, on movement control, agility, vertical jump (VJ), and core stability in young female athletes after a 5 month indoor soccer season. METHODS: Forty-seven girls from the U10 and U11 divisions of a developmental soccer club were randomized by team to the intervention group (IG) or the control group (CG). IG teams were taught the 11+ warm-up, consisting of 15 exercises broken into 3 sections: 1) slower running drills, 2) strength and plyometric exercises, and 3) faster sprints. The CG continued with their previously planned warm-up. Teams practiced and played 2-3x/week. Blinded assessors conducted pre- and post-season testing of movement control (Landing Error Scoring System), and physical performance (T-test, VJ, and static plank). Two-way Repeated Measures ANOVA analyses were used to compare movement control and physical performance of the groups over time. RESULTS: The IG demonstrated a significantly greater increase in static plank hold time compared to the CG (26.1 ± 38.5 vs. 2.1 ± 37.1 seconds, p=.047). All athletes, regardless of group, improved their LESS score (pre- 6.8 ± 1.6; post-season 6.2 ± 1.4, p=.005) and agility T-test time (pre- 14.2 ± 1.2; post-season 13.8 ± 1.0 seconds, p=.001). No differences were found for the VJ. CONCLUSIONS: The 11+ program, performed over a 5 month indoor soccer season by 9-11 year old soccer players, resulted in improved core stability compared to a regular warm-up, but this did not translate into a significantly greater change in LESS score in the IG. The 11+ program may not be more effective than other dynamic warm-ups at improving neuromuscular control and agility. However, time and space limitations inherent in the indoor soccer environment may have negatively impacted the program’s ability to reach its full potential.