What 11+ Is – In One Paragraph
11+ is a complete warm-up programme for injury prevention, developed by an international group of experts around the medical research centre of the World Football Association. It is aimed at amateur and recreational players from approximately 14 years of age and consists of 15 exercises in three parts. Its effect has been studied: in the most-cited controlled study, the number of severe injuries fell markedly, while the result across all injuries missed the usual significance threshold. As an order of magnitude across several studies, the familiar range of 30 to 50 percent applies.
The best part: You don't need any equipment or medical expertise. Just a little discipline in implementation.
The Structure: Three Parts, Around 20 Minutes
The programme always follows the same sequence. The structure is no coincidence – it ensures a continuous, progressive warm-up.
Part 1 – Running Exercises (approx. 8 minutes). Six exercises at a relaxed pace, with active stretching and controlled body contacts. This is where the body gets up to operating temperature.
Part 2 – Strength, Plyometrics, and Balance (approx. 10 minutes). Six exercises for core, legs, balance, and jumping power. Each is available in three difficulty levels. This is the core of the programme.
Part 3 – Running Exercises (approx. 8 minutes). Three faster running and sprinting exercises with jumps and changes of direction. This prepares the body for real game pace.
Once your players know the exercises, the complete circuit takes about 20 minutes.
How to Integrate 11+ into Your Daily Training Routine
Step 1: Before Training, Every Time
11+ belongs at the beginning of every session. Don't plan it as an extra, but as a fixed block – just like setting up and taking down goals. Once it becomes routine, you won't have to discuss it anymore.
Before games, Parts 1 and 3, i.e., the running exercises, are sufficient. Omit Part 2 with the strengthening exercises before a match.
Step 2: The Message First, Then the Exercises
Before you demonstrate the first exercise, explain to your players why you're doing this. Those who understand that it's about their own season, their own body, and their starting spot will participate more seriously. Injured key players cost you points – the players understand this too.
Step 3: Start with Level 1 and Technique Before Speed
Always start with the lowest difficulty level. Correction takes precedence over repetition. A clean squat is more effective than twenty sloppy ones. Pay particular attention to straight leg alignment, knees that don't extend beyond the toes, and soft landings.
Teams typically need two to three sessions until Level 1 is performed cleanly.
Step 4: A Simple Teaching Method
For the demanding exercises from Part 2, this sequence has proven effective:
1. Briefly explain and demonstrate the exercise.
2. Have players perform it, give general corrections.
3. Discuss common mistakes with the group, demonstrate again – or have a player who performs it correctly demonstrate.
4. Have them perform it again, this time correcting individually.
For the running exercises in Parts 1 and 3, shorter explanations are usually sufficient.
Step 5: Increase Difficulty – When the Time is Right
Only when players can cleanly perform an exercise for its full duration and number of repetitions should you move up a level. You have three options for this:
- Individually: Each player advances when ready. Ideal, but demanding.
- Mixed: Advance in some exercises, stay at the current level in others.
- Collectively: After three to four weeks, everyone moves up together. Easiest to implement.
Common Mistakes – And How to Avoid Them
Changing the sequence. Don't do this. The fixed sequence ensures a continuous warm-up.
Increasing difficulty too soon. If the technique isn't solid, a higher level won't help – on the contrary. Patience pays off.
Performing it only occasionally. The effect comes from regularity. At least twice a week, otherwise, the effect quickly diminishes. First results show after about ten to twelve weeks.
Incorporating static stretching. 11+ deliberately does not include classic stretching, as it can temporarily decrease muscle performance. You can stretch after training.
Failing to supervise closely. Correct execution determines effectiveness. Observe, correct, stay on top of it.
Your Field Prepared in Two Minutes
Place six markers in two parallel rows, approximately 5–6 metres apart. Two players start simultaneously, perform the exercises on the way out, and run back around the outside. On the way back, they can gradually increase their pace. That's all it takes.
Conclusion: Routine Trumps Perfection
11+ is only effective if performed regularly and correctly. Make it a fixed part of every session, start simply, and progress step by step. Your players – and your squad at the end of the season – will thank you for it.
The whole season, not just the next session
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Further reading: Conditioning without the ball: what top clubs really do.
Further reading: Football training for adults: drills and structure.