Is the FIFA 11+ Warm-up Effective for Inducing Acute Knee Adaptations in Recreational Soccer Players? 

Caudet Sánchez, Patriciaa*; Baiget, Ernestb ; Batalla Gavalda, Abrahamc,d,e; Colomar, Joshuaf,g,h and Corbi, Franciscoi a

National Institute of Physical Education (INEFC), University of Lleida, 25192, Lleida, Spain bNational Institute of Physical Education (INEFC), University of Barcelona, 08038, Barcelona, Spain cEUSES School University of Health and Sport, Rovira I Virgili University, 43870, Tarragona, Spain dSport Science Group Research of National Institute of Physical Education (INEFC), University of Barcelona, 08038, Barcelona, Spain Department of Education and Specific Didactics, Faculty of Humanities and Social Sciences, University Jaume I, 12071, Castellón de la Plana, Spain fUniversity of Vic – Central University of Catalonia. Sports and Physical Activity Studies Center (CEEAF), 08500, Vic, Spain gSports Performance Analysis Research Group (SPARG), University of Vic-Central University of Catalonia, 08500, Vic, Spain hSports and Physical Activity Studies Centre (CEEAF), University of Vic-Central University of Catalonia, 08500, Vic, Spain iDepartment of Clinical Sciences. Faculty of Medicine and Health Sciences. University of Barcelona, 08907, L’Hospitalet de Llobregat, Spain 

Introduction 

Soccer is the most famous and practiced sport around the world. Match-play requires high-intensity actions patterns are applied with high inertial loads and large accelerations, which causes a high incidence of injuries. The most common injuries affect the lower limbs, especially in the knee stands out, that requires highest surgical intervention rates (60%)(1). Warm up protocols seem to reduce injury risk through the improvement of muscle temperature, blood flow, oxygen consumption, nerve conductivity, muscle activation and force expression(2). For this reason, the Fédération Internationale de Football Association (FIFA) created a warm-up program, FIFA 11+. Its structure is based on the combination of cardiovascular, neuromuscular, and cognitive exercises with a duration of around 20- 25 min(3). While some studies seem to show how FIFA+11 improves in knee, others find no significant improvements. Even so, there are few studies that focus on the acute effects on local joints, especially the knee. The main aim was to analyze the acute effects of FIFA+11 as a pre-match warm up on different functional, physiological, and mechanical properties of different knee tissues on male and female recreational football players. Secondly, we intend to examine if its effects could be different between sexes. 

Materials and Methods 

Participants, 45 recreational football players, 24 male and 21 females, were recruited from some Catalonia universities. A descriptive observational study with pre-post analyses was developed. The study design consisted of two collecting sessions. Baseline tests were recorded previously to performing the warm-up. After, tests were repeated in the second session. All tests were analyzed in the dominant extremity (leg used to kick) and were performed in the absence of fatigue. The second session was carried out just after the warm-up finished to prevent the effects of the warm-up from being lost over time. The tests performed were muscular oxygen saturation (SmO2) (Humon Hex device, Dynometrics Inc., Cambridge, USA.), and maximum voluntary contraction (MVC) and rate of force development (RFD) (Strain Gauge, Chronojump, Barcelona). 

Results 

After completing the standardized warm up, only a large main effect of time was found in muscle oxygen saturation (F[1,166] = 18.86; p < 0.001; h 2 = 0.305). The post-hoc test showed moderate significant increases of muscle oxygen saturation in men from pre- to post-test (p < 0.001; Δ = 14.3%; ES = 0.66). No significant gender x time interactions were observed for any physiological and kinematic variable. 

Conclusion 

In conclusion, the results of our study seem to indicate that the FIFA+11 does not significantly stimulate muscle and tendon mechanical responses or maximal isometric strength around the knee joint. In contrast, local SmO2 seems to improve in both genders. These results should be considered by technical staff, who should introduce training tasks trying to improve local tissue response, increasing performance, and avoiding the appearance of injuries. 

References 

Teixeira E, Silva C, Romero F, Miguel M, Vicente A. Severe Injuries of Former Portuguese Football Players: A Post-Career Burden? Sports (Basel) [Internet]. 2025 Jan 9 [cited 2025 Mar 18];13(1):17. Available from: https://pubmed.ncbi.nlm.nih.gov/39852613/ 

Thapa RK, Clemente FM, Moran J, Garcia-Pinillos F, Scanlan AT, RamirezCampillo R. Warm-up optimization in amateur male soccer players: A comparison of small-sided games and traditional warm-up routines on physical fitness qualities. Biol Sport [Internet]. 2023 Jan [cited 2025 Mar 18];40(1):321–9. Available from: https://pubmed.ncbi.nlm.nih.gov/36636187/ 

Barengo NC, Meneses-Echávez JF, Ramírez-Vélez R, Cohen DD, Tovar G, Enrique Correa Bautista J. The impact of the fifa 11+ training program on injury prevention in football players: A systematic review [Internet]. Vol. 11, International Journal of Environmental Research and Public Health. Multidisciplinary Digital Publishing Institute (MDPI); 2014 [cited 2023 Mar 7]. p. 11986–2000. Available from: /pmc/articles/PMC4245655/