11+ is a complete warm-up program to reduce injuries among male and female football players aged 14 years and older. Teams that performed 11+ at least twice a week had 30 – 50% less injured players. The program should be performed, as a standard warm-up, at the start of each training session at least twice a week and takes around 20 minutes to complete. Prior to matches only the running exercises (parts 1 and 3) should or may be performed. For all exercises, correct performance is of great importance: please refer to the 11+ MANUAL for all details or the 11+ program!
The YRSA wishes to acknowledge f-marc.com for the provision of these resources.