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Sports training

FIFA 11+ warm-up

FIFA's injury prevention warm-up for footballers aged 14 and over. Do the whole thing, in this order, as the warm-up for every training session, at least twice a week, and parts 1 and 3 before matches. In part 2, everyone starts at level 1. It takes about 20 minutes once you know it, and FIFA says the effect builds over 10 to 12 weeks. Across 4 trials it cut injuries by about a third, most in the players who did it most often.

20 minBeginner20 movesCardio machine · A wall · An anchor point · Other / check instructionsQuads · Calves · Hip abductors · Glutes · Abs · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Part 1: running exercises, about 8 minutes

  1. Treadmill joggingTwice
    Intermediate · Quads, Calves, Glutes · 3D demoRunning straight ahead: set out six pairs of cones 5 to 6 m apart, jog to the last cone along the inside and back along the outside a little faster, keeping hips, knees and feet in lineEasier: Treadmill walkingHarder: Sprint intervals
  2. Standing hip circlesTwice
    Beginner · Hip abductors, Adductors, Hip flexors · 3D demoRunning hip out: at each cone, lift your knee forwards, turn it out to the side and put your foot down, alternating legs and keeping your pelvis levelHarder: 90/90 hip lift-off
  3. Standing hip CARsTwice
    Beginner · 3D demoRunning hip in: at each cone, lift your knee out to the side, turn it forwards and put your foot downHarder: 90/90 hip lift-off
  4. Side-stepping (sideways walking)Twice
    Beginner · Hip abductors, Glutes, Adductors · 3D demoCircling partner: shuffle sideways to your partner, shuffle a full circle round each other and back, on the balls of your feet with your knees slightly bentHarder: Lateral band walk
  5. Sideways standing long jumpTwice
    Intermediate · Quads, Glutes, Hip abductors · 3D demoShoulder contact: shuffle sideways to your partner, jump sideways to meet shoulder to shoulder, and land on both feet with your hips and knees bentEasier: Standing long jumpHarder: Box-to-box depth jump
  6. Shuttle runsTwice
    Advanced · Quads, Glutes, Calves · 3D demoQuick forwards and backwards sprints: run quickly forwards two cones and backwards one, hips and knees slightly bentEasier: Treadmill jogging

Part 2, level 1: start here

  1. Forearm plank3 × 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoThe bench, static: on your forearms and feet, a straight line from head to feet, elbows under your shouldersEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Knee side plank3 × 20 to 30 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoSideways bench, static: lower knee bent to 90°; lift your pelvis and top leg into line with your shoulderHarder: Side plank
  3. Nordic curl1 × 3 to 5
    Advanced · Hamstrings, Glutes · 3D demoHamstrings, beginner: a partner holds your lower legs; lean forward slowly in a straight line, then catch yourself in a press-up positionEasier: Slider hamstring curlHarder: Full Nordic curl
  4. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoSingle-leg stance, holding a ball in both hands, knee slightly bent and not buckling in. Harder: lift your heel slightly, or pass the ball round your waistEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
  5. Bodyweight squat2 × 30 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoSquats with toe raise: bend your knees to 90°, leaning slightly forward, stand up and rise onto your toes, then lower slowlyEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  6. Jump squat2 × 30 s
    Intermediate · Quads, Glutes, Calves · 3D demoVertical jumps: squat to 90°, hold for a second, jump as high as you can and land softly on the balls of your feet; a soft landing matters more than the heightEasier: Bodyweight squatHarder: Box jump

Part 2, level 2

  1. Forearm plank3 × 40 to 60 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoThe bench, alternate legs: lift each leg in turn for a count of 2Easier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank3 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoSideways bench, raise and lower hip: legs straight, lower your hips to the ground and lift them againEasier: Knee side plankHarder: Side plank with leg lift
  3. Nordic curl1 × 7 to 10
    Advanced · Hamstrings, Glutes · 3D demoHamstrings, intermediateEasier: Slider hamstring curlHarder: Full Nordic curl
  4. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoThrowing ball with partner: 2 to 3 m apart, both on one leg, throw the ball to each otherEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
  5. Walking lunge2 × 10 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee bent to 90°, upper body upright and pelvis level; don't let the knee buckle inwardsEasier: Split squatHarder: Split squat with dumbbells
  6. Lateral bound (skater jump)2 × 30 s
    Beginner · Glutes, Quads, Hip abductors · 3D demoLateral jumps: jump about 1 m sideways from one leg onto the other, land softly and hold for about a secondHarder: Box push-off jump

Part 2, level 3

  1. Forearm plank3 × 20 to 30 s each side
    Intermediate · Abs, Shoulders, Glutes · 3D demoThe bench, one leg lift and hold: hold one leg 10 to 15 cm off the groundEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Side plank with leg lift3 × 20 to 30 s each side
    Advanced · Hip abductors, Glutes, Abs · 3D demoSideways bench with leg lift: lift your top leg and slowly lower itEasier: Side plankHarder: Copenhagen plank
  3. Nordic curl1 × at least 12 to 15
    Advanced · Hamstrings, Glutes · 3D demoHamstrings, advancedEasier: Slider hamstring curlHarder: Full Nordic curl
  4. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoTest your partner: an arm's length apart, take turns to push each other off balanceEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
  5. Skater squat2 × 10 each side
    Advanced · Quads, Glutes, Hamstrings · 3D demoOne-leg squats: hold a partner loosely and bend your knee slowly towards 90° if you can, then straighten slightly faster (the closest move on the figure)Easier: Patrick step-downHarder: Pistol squat
  6. Lateral cone hops2 × 30 s
    Intermediate · Calves, Quads, Adductors · 3D demoBox jumps: imagine a cross on the ground and jump forwards and backwards, side to side and diagonally, quickly, landing softly (the closest move on the figure)Easier: Lateral bound (skater jump)Harder: Single-leg cone hops

Part 3: running exercises, about 2 minutes

  1. Treadmill runningTwice
    Intermediate · Quads, Calves, Glutes · 3D demoRunning across the pitch: about 40 m at 75 to 80% of top speed, then jog the rest of the way and backEasier: Treadmill walkingHarder: Sprint intervals
  2. Alternate-leg boundingTwice
    Advanced · Glutes, Quads, Calves · 3D demoBounding: a few warm-up steps, then 6 to 8 bounds with a high knee lift and the opposite arm swinging across, landing on the ball of your foot with the knee bentEasier: SkippingHarder: Diagonal bounds
  3. Shuttle runsTwice
    Advanced · Quads, Glutes, Calves · 3D demoPlant and cut: jog 4 to 5 steps, plant on your right leg and cut left, sprint 5 to 7 steps at 80 to 90% of top speed, slow down, then plant on your left leg and cut right (the closest move on the figure)Easier: Treadmill jogging

Tips

  • Each exercise in part 2 moves up a level on its own: change level only when you can do that exercise without difficulty for the full time or reps, so your plank can be at level 3 while your Nordic is at level 1. A coach can also move the whole team up every 3 to 4 weeks, as FIFA's manual allows.
  • It works when you keep doing it: in the first trial, players who did it most often had 35% fewer injuries than those who did it a moderate amount, and veteran players who did it once a week had no fewer injuries. Before a match, do parts 1 and 3 only.
  • Keep the order, and keep your knees over your toes with soft landings throughout. FIFA leaves static stretching out of the warm-up; stretch at the end of training if you want to.
  • Expect sore hamstrings after your first Nordic sessions. After a hamstring strain or a groin injury, follow the pain guides first.
  • Under 14, use FIFA's 11+ Kids instead. The doses here are the manual's; the first trial used 3 × 20 to 30 s for the alternate-leg plank and 2 × 30 s of walking lunges.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the fifa 11+ warm-up take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, An anchor point, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 15 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.