What Science Reveals About Popular Warmup Programs

To get to the bottom of it, sports researchers set out to systematically evaluate the effects of FIFA 11 and FIFA 11+, two of the most well-recognized warmup programs in the world of soccer.2 Six cluster-randomized controlled trials were included in the systematic review and analysis — two of them using FIFA 11 and four using the recently updated version of the program, FIFA 11+.

The original program, FIFA 11, is a quick and easy warmup involving jumping, shuffling and balancing exercises that takes about 10 minutes to complete. FIFA 11+ is a more extensive and intense warmup that includes sprints, vertical high-jumps, squats, leg lifts and rotations. In all, nearly 4,000 soccer players of both sexes, ranging in age from adolescents to middle-age, were included in the trials. Once results were combined and tallied, the superiority of FIFA 11+ became quite apparent.

Individuals using this more intense warmup routine sustained 40 percent fewer knee, ankle, hamstring, hip or groin injuries compared to those using other warmup techniques. Meanwhile, FIFA 11 had no substantial impact on injury rates. Lead author Kristian Thorborg, associate professor of sports and musculoskeletal physiotherapy, told The New York Times:

"The FIFA 11+ presumably reduces injuries by improving muscle strength, balance and coordination, while the older version and most other warm-up routines do not."

While the studies in question looked at soccer players specifically, the results likely apply equally well to other sports that include sprinting and rapid changes in speed and direction, such as basketball and American football.

The FIFA 11+ Program

The FIFA 11+ program3 starts out slow, systematically progressing through three levels of difficulty or intensity. In all, there are 15 exercises as follows. For a demonstration of each exercise, see the video playlist above. You can also download a written manual from the FIFA 11+ website, 4 and peruse other scientific papers relating to the program.

Level 1: Running

1. Running straight ahead

2. Hip out

3. Hip in

4. Circuiting partner

5. Jumping with shoulder contact

6. Forward and backward sprints

Level 2: Plyometrics, Strength and Balance

7.1. Bench: static

7.2. Bench: alternate legs

7.3. Bench: leg lift and hold

8.1. Sideways bench: static

8.2. Sideways bench: Raise and lower hip

8.3. Sideways bench: leg lift

9. Hamstring stretch (beginner/intermediate/advanced)

10.1 Single-leg stance: Hold the ball

10.2. Single-leg balance: Throw ball with partner

10.3. Single-leg balance: Test your partner

11.1. Squats with toe raise

11.2. Squats with walking lunges

11.3. One-legged squats

12.1. Vertical jumps

12.2. Lateral jumps

12.3. Box jumps

Level 3: Running

13. Across the pitch

14. Bounding

15. Plant and cut