Warm-up Program Research Articles

The effectiveness of neuromuscular training warm-up program for injury prevention in adolescent male basketball players

ABSTRACT This study evaluated the effects of a neuromuscular training (NMT) warm-up program on injury incidence, neuromuscular function, and program adherence, maintenance and acceptance in adolescent basketball players. A total of 275 players from 20 Slovenian teams (15 ± 1.7 years of age), were randomized into an intervention group (IG, n=129) and a control group (CG, n=146). Over three months, the IG incorporated NMT into their warm-ups, while the CG followed their usual practice. Measurements of body anthropometry, muscle contractile properties, and balance were taken before and after the intervention. Also, the injury incidence, training adherence and maintenance were reported. Both groups showed improved balance, with no significant difference between them. However, IG demonstrated reduced delay times in specific muscles, indicating improved neuromuscular function. Injury prevalence proportion (%) during the whole study period was higher in the control group compared to intervention (IG: 10.9% vs. CG: 23.3%), and incidence rate. Moreover, the incidence rate ratio for sustaining an injury was 2.6 on average (ranging from 0.88 to 7.07 for tendon and muscle injuries, respectively), indicating significantly lower injury risk in IG than CG. These findings highlight the effectiveness of NMT warm-ups in reducing injury risk and enhancing neuromuscular function, emphasizing the value of structured injury prevention strategies in youth sports..

Acute responses to a potentiation warm-up protocol on sprint and change of direction in female football players: a randomized controlled study.

To evaluate the acute effect of exposure to a potentiation warm-up protocol compared to a usual warm-up program. Randomized parallel control trial. Synthetic grass in the club's facilities (Portugal). Seventeen female football players (age: 23.9 ± 3.9 years), were randomly allocated to a control (n = 8) and an experimental group (n = 9). To allocate the players, a table was computer-generated by a research team member with no involvement in the trial. The control group performed their usual warm-up program, while the experimental group performed a potentiation warm-up protocol with jumps combined with sprints with change of direction. The players were tested pre- and post-intervention for a 40-m linear sprint and pre-planned change of direction using the T-test. An intention-to-treat analysis was performed, with all the participants originally randomized being involved. The normal distribution was verified by the Shapiro-Wilk test. The assumption of sphericity was analyzed. Effect sizes were calculated using partial eta squared. No significant pre-post differences in the T-test and in the 40-m sprint were detected for any group. However, in the T-test, large effect sizes in time increments were observed within the experimental (0.27s; p > 0.05, ηp2 = 0.176) and control groups (0.06s; p > 0.05, ηp2 = 0.176). Also, in the 40-m sprint, large effect sizes in time increments were observed within the experimental (0.05s; p > 0.05, ηp2 = 0.251) and control groups (0.09s; p > 0.05, ηp2 = 0.251). The performance-enhancing ability of the potentiation method performed at warm-up was not verified when applied to female football players. Thus, the potentiation methods may not improve sprint and COD ability for this population. However, the lack of statistical significance may have been due to reduced statistical power, as three of four effects suggest acute performance impairment after a supposed potentiation-oriented warm-up. Nevertheless, the presence of a statistical type 2 error cannot be ruled out. NCT06555185; Project URL: https://clinicaltrials.gov/study/NCT06555185 .

Neuromuscular training in shod or barefoot conditions equally improved performance in female youth field hockey player: A randomized controlled trial

A growing body of literature addresses the public and scientific interest in barefoot locomotion as an alternative to footwear for running and enhancing physical performance. Little is known about the effects of barefoot training in youth team sport athletes. This randomized controlled trial assessed the efficacy of a nine-week neuromuscular warm-up program (20 minutes twice per week) on balance, functional jumping, speed, acceleration, and agility, in female youth field hockey players. Players (16.2 ± 1.2 years) from three teams from a high school volunteered, consented to participation and were randomly assigned to either a barefoot or shod intervention group. Mixed model ANOVAs were conducted with the full data set of 34 participants as random effects (to account for repeated measurements), and intervention, time, limb side as fixed effects. No statistically significant differences (p > 0.05) were found between the two groups on performance outcomes with small (ES ≥ 0.2) to medium (ES ≥ 0.4) effect sizes. Both groups significantly improved (p < 0.05) their performance pre- to post-intervention in all tests. Performing the warm-up program barefoot or shod appeared to be equally effective to improve physical performance in habitually barefoot youth athletes.

Effect of a Specific Warm-up based on Oppositional Wrestling Games on The Technical Performance and Mental Health of Physical Education Students

Background and study aim. This study explored the impact of two different specific warm-up protocols (consisting of either opposition games or classical exercises) on technical-tactical performance, intrinsic motivation and stress levels in wrestling schoolchildren. Materials and methods. Sixty-three schoolchildren divided into two parallel groups (specific warm-up opposition game group: EG, n = 18, aged 12.42 ± 0.87 years; and classical specific warm-up group: CG, n = 18, aged 12.41 ± 0.78 years) who completed three 75-minute sessions over four weeks practicing different specific warm-up exercises. Data was analyzed with IBM SPSS to find the normality, mean and standard deviation. A two-factor mixed analysis of variance (ANOVA) model with repeated measures was performed to measure differences in mental health and technical-tactical performance for both group. Results. Several results emerged from this study; (i) EG who followed a specific warm-up program based on opposition games performed better in the wrestling test and were able to improve the number of successful leg attack skills, with a significant interaction compared to CG, (ii) EG obtained a better leg attack score due to their quality of execution and (iii) Compared with children in the CG group children in the EG group feel happy and motivated and their stress levels decrease. Conclusion. Wrestling teaching and training specialists should be convinced of the beneficial effects of exercises based on opposition games on students' technical and mental skills.

Applying a Specific Warm-Up on Basketball Performance: The Basket-Up Approach

This research aims to evaluate whether a basketball-specific warm-up (Basket-Up) provides immediate benefits in terms of the essential physical performance requirements of basketball and to compare these effects to those obtained from FIFA 11+. In total, 95 highly trained basketball athletes (49 women, 46 men), aged between 13 and 17, were randomly divided to either perform the FIFA 11+ program (n = 48) or the Basket-Up program (n = 47). Immediate evaluation encompassed the assessment of vertical jump (countermovement jump), agility (Lane Agility Test), and 20 m sprint. A two-way mixed analysis of variance was conducted with time (preintervention and postintervention), sex (men and women), and training group (FIFA 11+ and Basket-Up) as the within- and between-participant factors, respectively. Agility (p < 0.001, F = 66.759) and jumping (p < 0.001, F = 78.062) outcomes exhibited significant differences between pre- and postintervention values in both groups. Basket-Up agility values were significantly higher than those from FIFA 11+ (p = 0.001, F = 12.998). The implementation of a specific basketball warm-up program (Basket-Up) appears to be both safe and effective in enhancing immediate athletic performance among highly trained young basketball athletes. Moreover, the effects of this program are comparable to those obtained by a nonspecific basketball warm-up (FIFA 11+) in terms of sprint and jumping performance but demonstrate superiority in agility outcomes, favoring the Basket-Up program.

Functional Performance Testing to Evaluate Stretching Programs for Sprinters and Jumpers

Flexibility is a crucial element for success in various sports, notably in athletics, especially for runners and jumpers. Inadequate flexibility heightens the risk of strains, sprains, and other musculoskeletal issues. This article forms part of a project aimed at devising warm-up and cool-down stretching routines. The study population is adolescent athletes. The following assessment methods are used: Trunk Power Test (Backward Overhead Medicine Ball Throw); Lower Extremity Power Tests (Vertical Jump; Standing Long Jump); Upper Extremity Power Test (Seated Shot-Put Medicine Ball Throw); Sprint Test (30 Meter Flying Start). Conclusion. The warm-up program is designed to facilitate dynamic muscle engagement and prepare the body for activity. Meanwhile, the relaxation program focuses on enhancing muscle and tendon flexibility; thereby decreasing the risk of overuse injuries and improving overall lower extremity resilience. Determining the influence of various stretching programs on speed-power metrics will aid in adjusting training protocols and enhancing competitive performances.

Investigate the Effect of a Comprehensive Warm-up Program on the Functional Movement Patterns and Landing Error of Young Male Wrestlers

Investigate the Effect of a Comprehensive Warm-up Program on the Functional Movement Patterns and Landing Error of Young Male Wrestlers

The effect of FIFA 11+ kids warm-up program on agility in football: An experimental study

The effect of FIFA 11+ kids warm-up program on agility in football: An experimental study

Best practices for the dissemination and implementation of neuromuscular training injury prevention warm-ups in youth team sport: a systematic review

ObjectiveTo evaluate best practices for neuromuscular training (NMT) injury prevention warm-up programme dissemination and implementation (D&I) in youth team sports, including characteristics, contextual predictors and D&I strategy effectiveness.DesignSystematic review.Data sourcesSeven...

Efficacy of neuromuscular exercises to promote movement quality and reduce musculoskeletal injury during initial military training in Royal Navy recruits

IntroductionMusculoskeletal injuries (MSKIs) are a significant problem in the Royal Navy, contributing to 48% of all medical discharges from service between 2019 and 2020. The objective of the study was...

Effects of a comprehensive warm-up program on performance parameters of elite and sub-elite male skiers

This study investigates the effects of a comprehensive warm-up program (FIFA 11+) on performance and injuries in ski athletes. Recent research shows that comprehensive warm-up programs can significantly affect performance and prevent injury. A total of 20 sub-elite (n:10) and elite (n:10) male ski athletes participated in the study. Inclusion criteria for the study were to be in the 18–25 age range and to have participated in international competitions for elite athletes and skiing for at least three years, as well as to be actively continuing their sports life for sub-elite athletes. A comprehensive warm-up program (FIFA 11+) was applied to the athletes three days a week, for eight weeks, before the training. Two measurements were taken from the athletes as pre-test and post-test. In this study, hexagon agility tests, high box tests, balance measurements, and proprioception measurement tests were applied. In the within-group comparisons, there was a statistically significant difference in the hexagon agility test (p = 0.01), proprioception test (p = 0.01), and high box test (p = 0.01). Dynamic right leg balance test (p = 0.01) was significant in the sub-elite athletes, and statistically significant differences were found among elite athletes in hexagon agility (p = 0.01), proprioception test (p = 0.01), high box test (p = 0.01), and the dynamic right leg balance test (p = 0.02). The effects of the FIFA 11+ warm-up protocol on performance parameters and proprioception did not differ between sub-elite and elite athletes. Este estudio investiga los efectos de un programa integral de calentamiento (FIFA 11+) sobre el rendimiento y las lesiones en esquiadores. Investigaciones recientes muestran que los programas integrales de calentamiento pueden afectar significativamente el rendimiento y prevenir lesiones. Un total de 20 esquiadores masculinos de sub-élite (n: 10) y élite (n: 10) participaron en el estudio. Los criterios de inclusión en el estudio fueron estar en el rango de edad de 18 a 25 años y haber participado en competiciones internacionales para esquiadores de élite durante al menos tres años, así como continuar activamente su vida deportiva para esquiadores de sub-élite. Se aplicó un programa de calentamiento integral (FIFA 11+) a los esquiadores tres días a la semana, durante ocho semanas, antes del entrenamiento. Se tomaron dos medidas de los deportistas: pre-tests y post-tests. En este estudio se aplicaron tests de agilidad hexagonal, pruebas de caja alta, mediciones de equilibrio y pruebas de medición de propiocepción. En las comparaciones dentro de los grupos, hubo una diferencia estadísticamente significativa en el test de agilidad del hexágono (p = 0,01), prueba de propiocepción (p = 0,01) y prueba de caja alta (p = 0,01). El test de equilibrio dinámico de la pierna derecha (p = 0,01) fue significativo en los esquiadores de sub-élite, y se encontraron diferencias estadísticamente significativas entre los esquiadores de élite en agilidad hexagonal (p = 0,01), prueba de propiocepción (p = 0,01), prueba de caja alta (p = 0,01), y el test de equilibrio dinámico de la pierna derecha (p = 0,02). Los efectos del protocolo de calentamiento FIFA 11+ sobre los parámetros de rendimiento y la propiocepción no difirieron entre deportistas de élite y de sub-élite.

Golfers' Performance Is Improved More by Combining Foam Rolling and Dynamic Stretch to the Lead Hip Than Practice Golf Swinging.

Hamada, Y, Akasaka, K, Otsudo, T, Sawada, Y, Hattori, H, Kikuchi, Y, and Hall, T. Golfers' performance is improved more by combining foam rolling and dynamic stretch to the lead hip than practice golf swinging. J Strength Cond Res 38(7): e391-e397, 2024-Warming up is considered effective in improving performance and preventing injury. Despite this, there have been few studies investigating warm-up programs in golf and whether specific factors contribute to improved performance. The purpose of this study was to examine the immediate effects of combined foam rolling and dynamic stretch (FR + DS) to the lead hip on golf swing performance, hip range of motion (ROM), and muscle strength in amateur golfers using a randomized crossover design. The study sample comprised 22 men (mean ± SD ; age, 32.6 ± 8.5 years, body mass index (BMI), 23.4 ± 2.7 kg·m -2 ). Subjects were assigned to receive either FR + DS or repetitive golf swing practice (SW) before crossing over to the other intervention for another day. Measurements included golf swing performance (ball speed, club head speed, flight distance ["carry"], spin rate, and launch angle), hip internal rotation (IR), and external rotation (ER) ROM, as well as hip IR and ER muscle strength. Comparisons between groups were made before and after each intervention. For golf swing performance, FR + DS improved "carry" significantly more than SW ( p < 0.05). No significant differences in golf swing performance other than "carry" were found. In addition, IR ROM and IR muscle strength of the lead hip were significantly increased in the FR + DS group ( p < 0.05). FR + DS has effects on improving lead hip IR ROM and IR muscle strength, which may facilitate golfers' swing and "carry." FR + DS shows promise as a warm-up method for amateur golfers who want to improve golf performance.

Combined Effects of Static and Dynamic Stretching on the Muscle-Tendon Unit Stiffness and Strength of the Hamstrings.

Takeuchi, K, Nakamura, M, Matsuo, S, Samukawa, M, Yamaguchi, T, and Mizuno, T. Combined effects of static and dynamic stretching on the muscle-tendon unit stiffness and strength of the hamstrings. J Strength Cond Res 38(4): 681-686, 2024-Combined static and dynamic stretching for 30 seconds is frequently used as a part of a warm-up program. However, a stretching method that can both decrease muscle-tendon unit (MTU) stiffness and increase muscle strength has not been developed. The purpose of this study was to examine the combined effects of 30 seconds of static stretching at different intensities (normal-intensity static stretching [NS] and high-intensity static [HS]) and dynamic stretching at different speeds (low-speed dynamic [LD] and high-speed dynamic stretching [HD]) on the MTU stiffness and muscle strength of the hamstrings. Thirteen healthy subjects (9 men and 4 women, 20.9 ± 0.8 years, 169.3 ± 7.2 cm, 61.1 ± 8.2 kg) performed 4 types of interventions (HS-HD, HS-LD, NS-HD, and NS-LD). Range of motion (ROM), passive torque, MTU stiffness, and muscle strength were measured before and immediately after interventions by using an isokinetic dynamometer machine. In all interventions, the ROM and passive torque significantly increased (p < 0.01). Muscle-tendon unit stiffness significantly decreased in HS-HD and HS-LD (both p < 0.01), but there was no significant change in NS-HD (p = 0.30) or NS-LD (p = 0.42). Muscle strength significantly increased after HS-HD (p = 0.02) and NS-LD (p = 0.03), but there was no significant change in HS-LD (p = 0.23) or NS-LD (p = 0.26). The results indicated that using a combination of 30 seconds of high-intensity static stretching and high-speed dynamic stretching can be beneficial for the MTU stiffness and muscle strength of the hamstrings.

Effects of Warm-Ups with Weighted Vests and Resistance Bands on Physical Fitness and Combat Ability of Kumite Karate Athletes.

The purpose of this study was to investigate whether a dynamic warm-up either with weighted vests (WVs) or with resistance bands (RBs) may enhance the physical fitness and combat ability of kumite karate athletes. Nine male athletes (age range from 16 to 30 years), participated in this study. Athletes followed three different warm-up programs in a randomized order: (a) with their body mass only (C), (b) with a WV of 10% load of their body mass and (c) with a wearable RB of 10% tension of their body mass. Following the warm-up, athletes performed the following tests: countermovement jump (CMJ), standing long jump (LJ), punch and kick reaction time, bench press throws, T-Half test and the kick frequency test. CMJ remained unaltered following the WV and RB warm-up compared to the C. Standing long jump increased significantly following the RB warm-up compared to the C (2.2 ± 1.7%, p = 0.011). Punch reaction time was significantly shortened following the RB warm-up compared to C (-7.3 ± 5.9%, p = 0.019). No changes were observed for kick reaction time, bench press throws or the T-Half test. The kick decrement index, measured from the kick frequency test, was significantly decreased following the RB warm-up compared to the C (33.1 ± 20.2%, p = 0.011). These results suggest that an RB warm-up may significantly enhance the physical fitness and combat ability in kumite karate athletes.

The effectiveness of the STOP-X training program on the knee valgus angle and balance in female basketball players with dynamic knee valgus: a randomized controlled trial.

Dynamic knee valgus (DKV) accompanied by poor balance is the cause of anterior cruciate ligament (ACL) injury in athletes, and the identification and correction of these factors are always of interest to researchers. Therefore, the purpose of this research was to investigate the effect of the STOP-X program on the knee valgus angle and static and dynamic balance in female basketball players with DKV defects. The present study was a quasi-experimental study. Thirty female basketball players with DKV defects were purposefully identified by the single-leg landing (SLL) test and were randomly assigned to two control (n = 15) and experimental (n = 15) groups. Static balance status was evaluated with the BASS STICK test, and dynamic balance status was evaluated with the Y-balance test (YBT). The experimental group performed the STOP-X program for 25-40min for eight weeks (three times per week), and the control group performed their traditional warm-up program. Data were analyzed by means of 2 × 2 repeated measures ANOVA followed by post hoc comparison (Bonferroni) at the significance level of (P < 0.05) with SPSS version 26. The results showed that with the use of the STOP-X program, there was a significant difference between the experimental and control groups in variables of the static balance (F = 56.45; P = 0.001; ES = 0.66, PC=↑59.64%), total dynamic balance score (F = 107.57; P = 0.001; ES=↑0.79, PC=↑19.84%), and knee valgus angle (F = 119.46; P = 0.001; ES = 0.81, PC=↓34.36%). In addition to reducing the knee valgus angle, applying the STOP-X injury prevention program can improve static and dynamic balance in female basketball players with DKV defects. Therefore, it can be recommended that sports trainers benefit from these advantages by adding STOP-X training to routine basketball exercises.

The effect of Wrestling+ warm-up program on balance and proprioception of adolescent wrestlers

Background: The present study aimed to investigate the effect of an 8-week Wrestling+ warm-up program on static-dynamic balance and proprioception of adolescent freestyle wrestlers. Methods: Twenty-four wrestlers (mean standard deviation for age: 15.8 0.8 years, and body mass index: 23.4 4.3 kg/ m2) participated in this study and were randomly divided into experimental (n=12) and control (n=12) groups. The experimental group performed three sessions/week of the Wrestling+ warm-up program, while the control group performed routine warm-up exercises during each session. The balance error scoring system (BESS) test for static balance, the Y-test for dynamic balance, and an active angle reconstruction test for knee and ankle joint proprioception were used. Analysis of covariance (ANCOVA) and pairedsamples t-test were used to compare the intergroup and intragroup differences, respectively, with a significance level set at p &lt; 0.05. Results: After the intervention, there were significant improvements in static balance (p &lt; 0.001) on both stable and unstable surfaces, and dynamic balance for the anterior (p = 0.047), posteromedial (p = 0.040), and posterolateral (p = 0.028) segments. Additionally, there was a significant reduction in proprioception errors during knee movements (p &lt; 0.001). Conclusion: The eight-week Wrestling+ warm-up program seems to have a positive effect on static and dynamic balance ability by improving knee joint proprioception in adolescent wrestlers. Hence, it is highly recommended to incorporate this specific warm-up program to enhance the performance of adolescent wrestlers and prevent injuries.

Comparing the effectiveness of thrower’s specific exercise program with regular warm-up program in recreational cricket bowlers

INTRODUCTION: Thrower’s Ten program is a thrower-specific workout program that increases upper-extremity strength, power, and endurance, especially in overhead athletes. The study compares the thrower's ten-exercise program to the regular warm-up program in recreational cricket bowlers' posterior capsule tightness, internal rotator strength, upper extremity stability, and explosive power.&#x0D; METHODS: Based on inclusion and exclusion criteria, 82 recreational cricket bowlers were divided into experimental (n=41) and control (n=41) groups. The experimental group received Thrower's ten warm-up programs three times a week for six weeks, along with the standard warm-up. Control maintained its warm-up routine. Before and after six weeks, participants were tested for shoulder internal rotator strength, posterior capsule tightness, stability, and explosive power. SPSS software was used to calculate outcome measures mean, standard deviation, independent t-test, and paired t-test.&#x0D; RESULTS: After six weeks, all outcome measures exhibited a significant difference (p&lt;0.05) within the experimental group, whereas none of the outcome measures depicted a significant difference (p&gt;0.05) within the control group. A significant difference (p&lt;0.05) was seen between the groups for post-test strength and upper extremity stability measures. However, a non-significant difference (p&gt;0.05) was noted between groups for posterior capsule tightness and upper extremity explosive power.&#x0D; CONCLUSION: Compared to the usual warm-up program used by recreational cricket bowlers, the thrower’s customized warm-up routine is more successful in improving internal rotator strength and upper extremity stability. Both warm-up programs enhance posterior capsule tightness and upper extremity explosive power.

Comparison of the Effect of Video Games, Catalogs, and Face-to-face Training Regarding the FIFA +11 Warm-up Program on the Level of Acceptance and Belief of Soccer Players

Purpose: The purpose of this research was to compare the effect of video games, training with catalogs, and face-to-face training of the FIFA +11 warm-up program on the level of acceptance and belief of football players. Methods: The current semi-experimental research was done on 240 male players and coaches present in the premier soccer league of Khorasan Province who were randomly divided into four groups: 11+ face-to-face exercises, catalog, video games, and control (60 people in each group). Electronic questionnaires on acceptance and knowledge were filled by players and coaches. Then, the subjects of the training groups performed the exercises in three 15-minute sessions per week for eight weeks. Kruskal-Wallis test and marginal mean were used to check differences between the groups. Results: After eight weeks of training, there was a significant difference in the knowledge and awareness of the players between the four groups (P&lt;0.05). Also, the marginal average test results showed that the effect of these exercises on the level of knowledge and awareness of the players was greater in the face-to-face group than in other groups. Also, 33.3% of the players considered these exercises to be boring and 23.7% of the players considered the limitation of time to do other exercises and soccer skills as one of the factors that prevent them from doing the exercise. Conclusion: Football players had low levels of knowledge and awareness of 11+ exercises, which increased after eight weeks of 11+ exercises using face-to-face exercises, catalogs, and videos.

A Systematic Design of a Sports Injuries Prevention Program in Volleyball

Background and Aims Volleyball is one of the most popular sports in Iran and every year more teenagers and adults are attracted to this sport. However, there is no systematic injury prevention program for Iranian volleyball players in accordance with the cultural, economic and social conditions of the country. Therefore, the purpose of this study is to design an intervention program to prevent volleyball sports injuries in a systematic manner using the intervention mapping protocol. Methods The IM method was used to design the program which has 6 steps: (1) Needs assessment, (2) Determining intervention outcomes and objectives, (3) designing the intervention by selecting theory and their practical applications, (4) producing the intervention program, (5) Developing an implementation plan, and (6) Developing an evaluation plan. To design the intervention, we used the steps 1 to 4. Results The designed program included a warm-up program with more than 45 movements (with different types and levels for players with different abilities) that should be performed at least two sessions a week before training or competition. The program consisted of three 3-week phases and provided to the trainers every week to observe the gradual improvement in intensity, repetition, complexity, and time of training. The duration of each weekly session was 15 minutes, including 4-5 minutes of cardiorespiratory exercises (to increase body temperature and cardiorespiratory preparation) and 9-10 minutes of exercises to prevent shoulder, knee and ankle injuries. Conclusion Despite being time consuming, the IM is a suitable method for designing an intervention to prevent injuries in volleyball. The designed injury prevention intervention is a 15-minute warm-up program that includes more than 45 exercises for amateur volleyball players. The feasibility of this program is under investigation and the study of its effect will be conducted in the upcoming months.

Neurocognitive & Ecological Motor Learning Considerations for the 11+ ACL Injury Prevention Program: A Commentary.

The 11+ is a structured warm-up program designed to prevent injuries in soccer players, but has proven efficacy in many populations, settings and sports. It consists of 15 exercises that target the most common injury sites, such as the knee, ankle, and groin. However, the implementation and adherence of the 11+ remain suboptimal, and recent compelling data indicates underlying mechanisms of injury risk related to neural control of movement may not be adequately targeted. Updates to the 11+ considering practical implications of neurocognitive and ecological motor learning may be warranted for coaches and practitioners. We review the evidence on how an updated 11+ may influence the cognitive and perceptual processes involved in motor control and learning, such as attention, anticipation, decision making, and feedback. How the 11+ can be adapted to the ecological constraints and affordances of the football (soccer) environment is also discussed, including the task, the individual, and the context. By considering these factors, the 11+ can be more effective, engaging, and enjoyable for the players, and thus improve its adoption and compliance. The 11+ has the capability to not only a physical warm-up, but also a neurocognitive and ecological preparation for the game. Therefore, the purpose of this manuscript is to describe the conceptual design of a new ecological neurocognitively enriched 11+, that builds on the strong foundation of the original intervention with considerations for the newly discovered potential neural control of movement risk factors.