A structured soccer warm-up showed modest fitness gains
A review of youth and adult players favored the FIFA 11+ warm-up for balance, direction changes and jumping, with important study limitations.
Based on the published abstract. The full paper may contain additional methods, results and limitations.
The 30-second takeaway
Compared with conventional warm-ups, the structured program favored dynamic balance, change-of-direction speed and vertical jump height. Effects were generally small to moderate on standardized scales, with substantial variation for some outcomes. These findings concern fitness tests in soccer players; weaknesses in study methods and reporting make the size and reliability of benefits less certain.
Most studies involved male players, limiting applicability to female players. Some had weaknesses in allocation, concealment and blinding, with incomplete participant and training information. This explanation is based on the abstract.
Which outcomes were measured
The review assessed balance during movement, speed when changing direction, straight-line sprinting and jump height. Reported overall benefits concerned balance, direction changes and jumping; the abstract does not give an overall sprint result.
Subgroup patterns need care
Exploratory comparisons suggested effects varied with program length, frequency, age, sex and playing level. These subgroup analyses do not establish an optimal schedule, particularly given incomplete reporting and differences in program delivery.
The original publication
Effects of the FIFA 11 + Program on Physical Fitness in Youth and Adult Soccer Players: A Systematic Review and Meta-analysis.
Kambitta Valappil IN, Govindasamy K, Vasanthi G et al.
Sports Med · 2026
- PubMed ID
- 41291351
- Record checked
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