Warm Up Like a Soccer Pro with the FIFA 11+ Protocol

Why It Matters

Implementing FIFA 11+ lowers injury risk, preserving player availability and reducing team medical expenses, which directly impacts competitive success and financial performance.

Key Takeaways

• FIFA 11+ warm‑up cuts soccer injuries by roughly 50%.
• Emphasize running mechanics to align spine, hips, and knees.
• Single‑leg balance drills target common one‑foot injury scenarios.
• Plyometric jumps focus on controlled landing to protect joints.
• Consistent protocol keeps players on field, not on sidelines.

Summary

The video introduces the FIFA 11+ warm‑up protocol, a scientifically validated routine designed to halve injury rates among soccer players. Presented by a former player turned sports‑medicine physician at NYU Langone Health, the guide emphasizes that warm‑up is a non‑negotiable performance prerequisite.

The protocol breaks down into three core components: running mechanics, single‑leg balance, and plyometrics. Proper running technique aligns the spine, hips, and knees, promoting efficient movement. Balance drills replicate the one‑foot stance common in direction changes, landings, and kicks. Plyometric exercises train athletes to absorb impact and control knee, hip, and foot positioning during jumps.

The physician stresses that most injuries occur during unilateral actions, making the balance segment crucial. He also notes that controlled landings dramatically reduce stress on the lower extremities, a claim backed by multiple studies showing a 50% injury reduction when the full FIFA 11+ is applied.

For coaches, trainers, and players, adopting the FIFA 11+ means fewer sidelined athletes, lower medical costs, and sustained competitive performance. The routine’s simplicity allows it to be integrated into any pre‑game or practice schedule, turning injury prevention into a habit rather than an afterthought.

Original Description

The @fifa 11+ is the soccer warmup you’re probably skipping, but it could be the reason you stay injury-free.

And it’s not just for the pros at the FIFA World Cup. It’s a structured routine designed to prep your body for how soccer actually moves, including cutting, sprinting, landing, and changing direction.

That’s why Dr. Salvador Portugal, a soccer player and sports medicine physician at NYU Langone Health, recommends it. It’s been shown to reduce injuries by up to 50 percent.

Here’s what it looks like:

🏃 Part 1: Running

• Jogging

• Hip out

• Hip in

• Circling a partner

• Shoulder contact

• Forward + backward runs

💪 Part 2: Strength, Balance, Plyometrics

• Plank + side plank

• Nordic hamstrings

• Single-leg squats

• Single-leg balance (with/without partner)

• Vertical jumps

• Lateral hops

• Bounding

👟 Part 3: Running (Higher Intensity)

• Faster runs

• Plant + cut

• Zig-zag runs

• Acceleration sprints

Save this video for your next training session and share it with another player you know who “doesn’t need to warm up.” ⚽

Learn more about NYU Langone's Sports Performance Center ➡️ https://nyulangone.org/care-services/sports-performance-center