Gafferbook
Warm-ups ยท U12 to adult

Injury-prevention warm-up (FIFA 11+ style)

A structured warm-up of running, strength, balance and jumping exercises, following the principles of the FIFA 11+ programme. Done regularly, programmes like this reduce injuries.

U12 to adultAges
AnyPlayers
20 m lanesArea
15 to 20 minsTime

Your assistant coach: turn this drill into a full session, plan the weeks around it and tell me how it went.

โž• Put it in tonight's session๐Ÿ—“ Build my season around itโœ๏ธ Make my own version

Set-up

  • Two lines of cones 20 metres apart.
  • Players in pairs.

Equipment: Cones

How it works

  1. Running exercises: jogging, hip in and out, circling partner, shoulder contact.
  2. Strength and balance: plank, side plank, single-leg balance, squats, controlled jumps.
  3. Finish with running drills: bounding, planting and cutting.

Coaching points

  • Knees over toes: never let them collapse inwards.
  • Quality over speed.
  • Do it at least twice a week.

Add this drill to a session plan โ†’

Make it easier

  • Fewer reps, shorter holds

Make it harder

  • Advanced levels: single-leg squats, partner balance challenges

AttackersDefendersKeeper / neutral- - โ†’ Passโ†’ Runใ€ฐโ†’ Dribble

Questions about this drill?

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