The “11+” is a complete warm-up programme to reduce injuries among female football players aged 14 years and older. The programme was developed by an international group of experts, and its effectiveness has been proven in a scientific study. Teams that performed the “11+” at least twice a week had 30-50% fewer injured players.
The programme should be performed, as a standard warm-up, at the start of each training session at least twice a week, and it takes around 20 minutes to complete. Prior to matches, only the running exercises (parts 1 and 3) should be performed.
For all exercises, correct performance is of great importance. Therefore, the coach should supervise the programme and correct the players if necessary.
