Warm-Up Exercises for Soccer to Reduce Knee Injuries

FIFA, the international governing body of soccer, developed the 11+ warm-up program. With soccer players at risk from serious knee injuries, such as tearing of the anterior cruciate ligament, the frequency of injury statistically diminishes when players undertake the 11+ warmup program.

  1. 11+ and the Knee

    • The 11+ warm-up program is a three-level system that emphasizes proper posture through running, plyometric and balancing exercises. The central focus of 11+ is to teach players correct form and posture for all exercises and activities. The core of the program develops balance, plyometric strength and the muscle memory necessary to maintain proper alignment of the lower extremities throughout practice and game play. Each exercise in the system must be performed in order without deviation.

    Part 1

    • The first phase of the program focuses on light running exercises. Set up a line of cones, spaced no more than 18 feet apart, across the width of the pitch. These cones will be used for all exercises in Parts 1 and 3. Part 1 contains six exercises, and you perform two sets of each. The initial running exercises are light jogging and basic flexibility routines. For example, the first exercise is a light jog from one end of the line of cones to the other, then back. Keep your knees aligned with your hips. Another exercise is the Hip-out, where you jog to the first cone, stop, raise your knee in front of you and rotate your leg out to the side at the hip then back to the ground. Run to the next cone and repeat with the other leg.

    Part 2

    • The second part of the program centers around developing core stability, balance and strength through a variety of exercises. These exercises involve plyometric routines, body-weight moves and balancing activities. This phase features six exercises, each with a specific level of intensity. Perform the beginner exercises until you can perform them easily throughout. Move on to the intermediate exercises until each becomes easy, then move on to the advanced exercises. For example, at the beginner level, this phase includes three sets of static planks, where position yourself on the ground, supported on your elbows and toes, and maintain straight posture for up to 30 seconds. Another exercise at the beginner level includes body-weight squats with toe raises.

    Part 3

    • Part 3 exercises refocus on running and flexibility, with increased intensity. The drills also escalate to exercises that emphasize proper body alignment for cutting and planting the feet. The third part consists of three exercises, each performed through two sets. The first is a 40-meter run with a straight upper body and properly aligned legs and hips. Run at about 80 percent of your top speed for 40 meters, then jog back to starting position. The second exercise is the bounding step routine. Take a few warm-up steps, then take up to eight steps lifting your knee as high as you can while you move forward. Maintain a straight posture. The final exercise in Part 3 is the plant-and-cut. Run a few steps forward, plant your lead foot and shift direction the other way. Sprint up to seven steps, then plant on your opposite foot, cut the other direction.