®Do it along with a timer
Start the warm-up
Place two markers about 30 metres apart. For the running drills, go back and forth between the markers; the timer counts the length of each drill, and the sets and rests for the plank and balance exercises. For the Nordic hamstring you need a partner to hold your ankles; press Next when you have finished the repetitions.
Session type
Part 1
Running straight ahead
Place two markers about 30 metres apart. Jog back and forth at an easy pace; make sure your knees do not drop inwards and that you land softly.
Part 1
Hip out while running
Jog slowly; every few steps, stop, lift one knee forwards and open it out to the side, then carry on jogging. Alternate legs.
Part 1
Hip in while running
Jog slowly; every few steps, stop, lift one knee out to the side and bring it round to the front, then carry on jogging. Alternate legs.
Part 1
Circling with side steps
Stand facing a partner. Circle around each other with side steps, then swap places and change direction. Keep your knees slightly bent.
Part 1
Sideways jump and soft landing
Jog slowly; every few steps, jump sideways and land softly on both feet, with your knees slightly bent and not dropping inwards.
Part 1
Quick forwards and backwards runs
Run quickly forwards between the markers, then return backwards with small steps. Keep your hips and knees slightly bent.
Part 2
Forearm plank
Lying face down, raise yourself onto your forearms and toes, with your elbows under your shoulders. Keep your body in a straight line from head to heels; do not let your hips sag.
Part 2
Side plank
Lie on your side with your elbow under your shoulder. Lift your hips to make a straight line from your shoulder to your knee (to your foot as it gets easier) and hold.
Part 2
Nordic hamstring exercise
Kneel down; a partner presses your ankles to the floor. Keeping your trunk and hips straight, slowly lean forwards, resisting with your hamstrings for as long as you can, then catch yourself with your hands.
Part 2
Standing on one leg
Stand on one foot with your knee slightly bent. Hold a ball with both hands or throw and catch it with a partner. Keep your knee over your toes; do not let it drop inwards.
Part 2
Squat with toe raise
With your feet hip-width apart, slowly squat by bending at the hips and knees; do not let your knees drop inwards. As you straighten up, rise onto your toes and lower slowly.
Part 2
Vertical jumps
Squat slightly and jump as high as you can; land softly on both feet with your knees slightly bent and over your toes.
Part 3
Running across the pitch
Run from one side of the pitch to the other at about 75–80% of your top speed; jog back to recover.
Part 3
Bounding
Run with long, bounding strides, lifting your knee high; land softly on the front of your foot with your knee bent each time.
Part 3
Plant and cut
Run a few steps, plant your outside leg firmly and change direction sharply, sprinting at about 80–90% of your top speed. Do not let your knee drop inwards.
Ready
Place your markers and press Start.
Your sessions are stored only on this device; they are not sent anywhere.
Three parts
- Part 1 (8 min)Running drills at a slow pace: opening and closing the hip, side steps, jumping and landing softly, and short forwards-backwards runs.
- Part 2 (10 min)Strength, balance and jumping: plank, side plank, Nordic hamstring, single-leg balance, squat and jumps. Each movement has three levels of increasing difficulty; this page times the basic level.
- Part 3 (2 min)Runs at moderate and high speed, bounding and sharp changes of direction.
Good technique
- When jumping, landing and changing direction, do not let your knees drop inwards; keep your knees over your toes.
- When landing, bend your knees and hips slightly and land softly on the front of your foot.
- In the plank and side plank, keep your body in a straight line.
- Move up a level when you can do a movement with good technique and without difficulty.
- If you have pain, an injury or recent surgery, adapt the programme with your physiotherapist.
Frequently asked questions
Does it really work?
Yes, especially when done regularly. In a meta-analysis combining 4 trials in amateur and sub-elite footballers, this warm-up programme reduced injuries by 39%, knee injuries by 48% and hamstring injuries by 60%. In a study of 1,892 female footballers aged 13–17 in Norway, severe injuries fell by 45%.
How often should I do it?
The programme recommends doing it at the start of every training session and at least twice a week. Only 13% of the teams in the meta-analysis reached this frequency; in real life, the hardest part is doing it regularly. Before matches, only the running parts (parts 1 and 3) are done.
I don't play football. Is it suitable for me?
The programme was developed for football and most of the evidence comes from football. But its structure, with running, changing direction, jumping and landing and a hamstring exercise, is also used in sports with similar movements such as basketball, volleyball and handball. A physiotherapist can help you adapt the programme to your sport.
The Nordic hamstring is very hard. What should I do?
At first, do only a few repetitions and lean forwards only as far as you can control. In a meta-analysis of 15 studies and 8,459 athletes, programmes including this exercise roughly halved hamstring injuries. Delayed muscle soreness at the back of the thigh is common in the first weeks; increase the repetitions slowly.
When should I move up a level?
When you can do a movement for the stated time and repetitions without difficulty and with good technique. The programme manual says teams can usually progress together after 3–4 weeks. This page times the basic level; for the advanced levels, work with your coach or physiotherapist.
For guides after an injury, see the anterior cruciate ligament injury, hamstring strain and ankle sprain pages.
Sources
- Thorborg K, Krommes KK, Esteve E, et al. Effect of specific exercise-based football injury prevention programmes on the overall injury rate in football: a systematic review and meta-analysis of the FIFA 11 and 11+ programmes. Br J Sports Med. 2017;51(7):562–571.
- 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.
- van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019;53(21):1362–1370.
- WakeMed Health & Hospitals. FIFA 11+ basic warm-up exercises (part durations and basic-level doses).
- Physiopedia. The Fédération Internationale de Football Association FIFA 11+.
- FIFA Medical. The 11+ Referee: a complete warm-up programme (progression rule and pre-match use).