The FIFA 11+ is a structured, evidence-based warm-up program developed by the FIFA to reduce lower-extremity injuries in soccer players. Large-scale studies have shown that teams who consistently perform the program significantly reduce the risk of knee, ankle, and overall lower body injuries.

The program focuses on:

• Dynamic warm-up and running drills

• Strength training (especially quads, hamstrings, and hip stabilizers)

• Plyometrics and landing mechanics

• Balance and neuromuscular control

• Agility and change-of-direction training

When performed 2–3 times per week, the FIFA 11+ can be an effective tool to support knee health and improve movement efficiency in field and court sports that involve cutting, sprinting, and jumping.

Important

This program is designed for injury prevention and performance preparation, not for managing an existing knee injury. If you are currently experiencing pain, swelling, or instability, you should be assessed individually.

⬇️ Download the free FIFA 11+ PDF below

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to review the program and tailor it to your sport and training schedule.