What the 11+ is – in one paragraph
The 11+ is a complete warm-up programme designed for injury prevention, developed by an international group of experts alongside the medical research centre of football's world governing body. It is aimed at amateur and grassroots players aged roughly 14 and above, consisting of 15 drills across three parts. Its effectiveness has been thoroughly researched: in the most frequently cited controlled trial, the number of severe injuries dropped significantly, while the result across all injuries narrowly missed standard statistical significance. Across multiple studies, the established benchmark is a reduction of 30 to 50 per cent.
The best part: you do not need any specialist equipment or medical expertise. Just a little discipline in execution.
The structure: three parts, around 20 minutes
The programme always follows the exact same order. This structure is no accident – it ensures a continuous, progressive warm-up.
Part 1 – Running drills (approx. 8 minutes). Six drills at an easy pace, with active stretching and controlled contact. This brings the body up to operating temperature.
Part 2 – Strength, plyometrics and balance (approx. 10 minutes). Six drills targeting core stability, legs, balance and jumping power. Each drill features three levels of difficulty. This is the heart of the programme.
Part 3 – Running drills (approx. 8 minutes). Three faster running and sprint drills involving jumps and changes of direction. This prepares the body for match-pace intensity.
Once your players are familiar with the drills, the complete routine takes about 20 minutes.
How to integrate the 11+ into your training routine
Step 1: Before training, every single session
The 11+ belongs at the start of every session. Do not schedule it as an optional extra, but as a fixed block – just like setting up and taking down the goals. Once it becomes routine, you no longer have to debate it.
Before matches, Parts 1 and 3 (the running drills) are sufficient. You leave out Part 2 with the strength exercises before a match.
Step 2: The 'why' first, then the drills
Before demonstrating the first drill, explain to your players why you are doing this. When players understand that it protects their season, their body and their starting spot, they commit with far greater focus. Injured key players cost points – every player understands that.
Step 3: Start with Level 1 and prioritise technique over tempo
Always start with the lowest difficulty level. Correction comes before repetition. One clean squat is worth more than twenty sloppy ones. Pay close attention to straight leg alignment, knees that do not extend past the toes, and soft landings.
Typically, squads need two to three sessions until Level 1 is executed cleanly.
Step 4: A simple method for coaching the drills
For the demanding drills in Part 2, this sequence has proven effective:
1. Briefly explain and demonstrate the drill.
2. Let the players perform it, offering general coaching points.
3. Address common mistakes with the group and demonstrate again – or have a player who executes it correctly demonstrate.
4. Have them perform it again, this time correcting individually.
For the running drills in Parts 1 and 3, brief explanations are usually enough.
Step 5: Increase the difficulty – when the time is right
Only progress to a higher level once players can perform a drill cleanly across the full duration and repetition count. You have three approaches for progression:
- Individual: Each player progresses when they are ready. Ideal, but demanding to manage.
- Mixed: Advance on certain drills while remaining on the current level for others.
- Collective: Move the whole squad up together after three to four weeks. The easiest approach to implement.
Common mistakes – and how to avoid them
Changing the order. Do not do this. The defined sequence ensures a continuous, progressive warm-up.
Increasing the difficulty too soon. If technique is lacking, a harder level provides no benefit – quite the opposite. Patience pays off.
Only doing it sporadically. The benefits come from consistency. At least twice a week, otherwise the protective effect quickly diminishes. Initial results become evident after roughly ten to twelve weeks.
Incorporating static stretching. The 11+ deliberately excludes static stretching, as it can temporarily reduce muscle performance. You can save stretching for after the session.
Not observing closely. Correct execution dictates the programme's effectiveness. Observe, correct, stay on top of it.
Set up your pitch in two minutes
Set out six cones in two parallel lines, roughly 5–6 metres apart. Two players start at the same time, perform the drills on the way out, and jog back along the outside. On the return run, they can gradually increase the pace. That is all it takes.
Conclusion: Routine beats perfection
The 11+ only works if it is practised consistently and cleanly. Make it a fixed part of every session, start simple, and progress step by step. Your players – and your squad depth at the end of the season – will thank you.
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Read more: Conditioning without the ball: what the world's best really do.
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