Effects of the FIFA11+ Warm-up Program on Speed, Agility, and Vertical Jump Performance in Adult Female Amateur Soccer Players

"The FIFA11+ has three parts and consist of 15 exercises.~Part 1 consists of active stretching, running and controlled partner contact drills.~Part 2 has three difficulty levels for 6 sets of exercises. The exercises consist of core and leg strength exercises, balance and plyometric drills. The exercises in this section are perhaps the most unique element to the FIFA11+ warm-up, as strength-specific exercises like the Nordic Hamstring Curl are not generally included in soccer warm-ups.~Part 3 consists of higher intensity running drills, compared to those covered in Part 1.~Unlike many soccer warm-ups, the FIFA11+ has been studied rigorously in terms of its injury reduction potential."

"This warm-up is time-matched to the FIFA11+ (approximately 20 minutes) and is considered 'usual' for the team.~This warm-up consists of stretching, running and agility drills, in addition to small sided games with a soccer ball, which is not a part of the FIFA11+.~The 'usual' warm-up is decided by the coach with no standardization nor any formal research on its effectiveness in injury reduction or performance enhancement."