The FIFA 11+ is an injury-prevention programme which has been specifically designed to prevent football injuries. It was developed by a panel of international experts to build on earlier injury-prevention efforts, including the PEP programme and FIFA 11.
The programme takes twenty minutes to complete and is designed to be performed twice a week. No specific equipment is needed. The FIFA 11+ consists of 15 exercises divided into three separate components. These are:
Encompassing cutting, change of direction, decelerating and proper landing techniques
Strength, plyometric and balance exercises
Focus on core strength, eccentric control and proprioception
High-speed and change-of-direction running
There are three levels for each specific exercise (level 1, level 2, level 3) that increase the difficulty of each respective exercise. This allows for both individual and team progression throughout the course of the competitive season.
More traditional football warm-up programmes are quite variable and typically encompass running exercises, static and/or dynamic stretching, movements involving change of direction, and short passing. They typically average from five to 45 minutes in duration. The average warm-up programme does not typically emphasise qualitative movement.