Coach / Guides / Warm-up
The warm-up that halves injuries
FIFA 11+ Kids is a 15-minute warm-up for children aged 7 to 12. In a trial with nearly 4,000 children, teams that used it had about half as many injuries.
The evidence
Fewer injuries, fewer bad ones
Children's teams from Switzerland, Germany, the Czech Republic and the Netherlands were split at random. Half swapped their usual warm-up for 11+ Kids, and half warmed up as normal, for one season. That covered 3,895 players and almost 293,000 hours of football.
The more often teams did it, the fewer injuries they had. The researchers say do it at least once a week, and twice for more protection. A 2024 review of 11 studies, with over 10,000 children, found similar results, and also better balance and jumping.
The seven exercises
Always in this order, at the start of training, instead of your usual warm-up. Each exercise has five levels. Everyone starts at level 1 and moves up only when they can do it well, so one child might be on level 3 for one exercise and level 1 for another.
Running game
Balance and control when stopping
Level 1. Run towards the coach. On "left" or "right", stop and balance on that leg for three seconds, knee slightly bent.
Later levels: watch for a hand signal instead of a call, carry a ball, then dribble one.
Skating jumps
Steady ankles and knees on landing
Level 1. Jump from one leg diagonally forward, like a speed skater, and land softly on the other. Hold for three seconds. Ten jumps, two sets.
Later levels: hold a ball, balance it on one hand, touch it to the ground after landing.
Single-leg stance
Balance while doing something else
Level 1. In pairs 3 to 5 m apart, both standing on one leg, throw a ball to each other. Five throws each, then swap legs.
Later levels: circle the ball round the raised leg, pass with the foot, volley it back.
Press-ups
Trunk and arm strength
Level 1. Players line up side by side in a press-up position to make a tunnel. One rolls a ball through, then joins the front, and the tunnel moves along.
Later levels: a forearm plank with the shins on a ball, rolling a ball round the hands, then hands on the ball.
Single-leg jumps
Leg strength and control
Level 1. Jump forward off one leg and land on the same leg, then hold still for three seconds. Five on each leg, two sets.
Later levels: forwards and backwards, sideways, then in whatever direction the coach points, holding a ball.
Spiderman
Whole-body strength and coordination
Level 1. On hands and feet, facing up, hips high and body straight. Lift one foot, tap a ball in front of you, roll it forward and back, and swap feet.
Later levels: stretching out and back, crawling feet first, dribbling a ball in that position, then feet on the ball.
Sideways roll
Falling safely
Level 1. From a crouch, hands on the ground, chin to chest, roll diagonally over the arm, shoulder and back, and come up on your feet. On soft grass only.
Later levels: from standing slowly, then quickly, then from walking and jogging.
Our summary of the coach's manual published with the trial. The manual has pictures and the full instructions for all five levels. It and FIFA's 11+ Kids page are linked on the sources page.
What to watch for
Technique matters more than speed. Correct it every time.
- Knee over toes
- Seen from the front, hip, knee and foot make a straight line. The knee does not fall inwards when they land or stand on one leg.
- Soft landings
- Land on the balls of the feet with a bent knee, and hold the landing. A stiff, straight-legged landing is the one to fix.
- Strong middle
- Tummy and back muscles tight, back straight, head in line with the spine, especially in the press-ups and Spiderman.
Setting up. You need about the size of a penalty area, one ball per player, and about 2 m between children for the jumping and rolling exercises. Stand where everyone can see you. Expect it to take longer for the first few weeks.