WHAT IS THE 11+ WARM UP?

WHAT IS THE 11+ WARM UP

The programme was designed by a panel of international experts in conjunction with FIFA, specifically to reduce the risk of injury in football. It has been developed to work as a warm-up and to be delivered by team coaches. It has been scientifically validated, and has been proven to reduce the risk of all injury by 30%, and severe and debilitating injuries by 50%.

THE 11+ WARM UP been proven to reduce the risk of all injury by 30%

HOW DOES IT WORK?

The 11+ is designed to replace a traditional warm-up for both players and referees.

There are three parts with a total of 15 exercises. It’s easy to learn and only takes between 15-20 minutes to complete.

The 11+ is designed to replace a traditional warm-up for both players and referees. There are three parts with a total of 15 exercises. It’s easy to learn and only takes between 15-20 minutes to complete.

  • Part one of the programme involves some slow speed running, dynamic active stretching and some controlled partner contacts.
  • Part two involves a number of exercises to improve core and leg strength, plyometrics and balance. There are three levels of difficulty for these exercises. These exercises are only done on training days, not game days.
  • Part three involves further running & agility exercises. These are done at a higher level of intensity and involve changes of direction.

The enhancing performance and injury prevention benefits are seen when the programme is done twice a week at trainings and once a week prior to matches (or more).

We also have 11+ Kids, designed as a separate warm up for kids which involves 7 fun exercises each with 5 levels of difficulty for progression.

How can the 11+ Warm Up help my team’s performance?

In addition to reducing the risk of injury the 11+ Warm Up has also been shown to enhance performance. Athletes who do the programme regularly can expect to see improvements in their core strength and stability, speed and agility. Individual teams will also benefit, a study from the UEFA Champions League, showed that teams who have less injuries perform better.

The Research

The programme’s effectiveness has been proven in a scientific study (Norway, 2008). Teams that performed The 11+ Warm Up at least twice a week had 30 – 50% less injured players.