FIFA released a warm-up exercise named 11+ (FIFA 11+) in 2009. In 11+ exercise, it consists of three parts, a total of 15 moves, which can be completed in about 20 minutes.
11+ is a complete warm-up program designed to reduce injuries among male and female football players aged 14 and above, with studies showing teams that perform 11+ at least twice a week have 30% to 50% fewer injuries [1-7].
第1部分，跑步練習 (8分鐘)，6組動作，每組做兩次。
(1) 直走 straight ahead x 2
(2) 抬起膝蓋，臀部向外旋轉 hip out x 2
(3) 抬起膝蓋，臀部向內旋轉 hip in x 2
(4) 與拍檔換位 circling partner x 2
(5) 向拍檔側跳，肩膀互碰 shoulder contact x 2
(6) 快速前進和後退 quick forwards and backwards x 2
第2部分 力量、增強式訓練強度和平衡 (10分鐘) ，6組動作
(7) Bench 30 秒 x 3
(8) Sideways bench 30 秒 x 3
(9) 大腿後面肌肉 Hamstrings x 60 秒
(10) 單腳站立 Single-leg stance 30秒 x 2
(11) 蹲 squats 30秒 x 2
(12) 直跳 vertical jumping 30秒 x 2
(13) 跑過球場 running across the pitch x 2
(14) 提膝跑 running bounding x 2
(15) 斜跑 running plant and cut x 2
[1] Soligard T, Myklebust G, Steffen K, et al. . Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. 2008;337:a2469.
[2] Steffen K, Emery CA, Romiti M, et al. High adherence to a neuromuscular injury prevention programme (FIFA 11+) improves functional balance and reduces injury risk in Canadian youth female football players: a cluster randomised trial. Br J Sports Med 2013;47:794–802.
[3] Owoeye OB, Akinbo SR, Tella BA, et al. Efficacy of the FIFA 11+ Warm-Up Programme in Male Youth Football: a cluster randomised controlled trial. J Sports Sci Med 2014;13:321–8
[4] Silvers-Granelli, Mandelbaum B, Adeniji O et al. Efficacy of the FIFA 11+ Injury Prevention Program in the Collegiate Male Soccer Player.
[5] Mario Bizzini, Jiri Dvorak. FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review
[6] FIFA 11+ Manual
[7] Wesam Saleh A. Al Attar et al. A meta‐analysis of meta‐analyses of the effectiveness of FIFA injury prevention programs in soccer. Scand J Med Sci Sports. 2019;29:1846–1855