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Effective warm-up routines are vital for optimizing athletic performance and reducing injury risk. A recent study published in February 2026 analyzed the FIFA 11+ warm-up performance relative to other established protocols like PEP, HarmoKnee, and traditional dynamic warm-ups. The research specifically focused on elite youth soccer players to determine which method best prepares the neuromuscular system for explosive movements like the countermovement jump (CMJ).
Researchers recruited nineteen male athletes with an average age of 15 years for a randomized crossover trial. They examined three distinct phases of the jump: eccentric braking, concentric propulsion, and landing. By synchronizing kinematic data with electromyographic (EMG) measurements, the team could precisely track muscle activation in the vastus lateralis (VL) and semitendinosus (ST). Consequently, the results provided a comprehensive view of how each protocol influences power and safety.
The findings indicated that the FIFA 11+ protocol consistently outperformed the alternatives. During the eccentric braking phase, athletes achieved greater knee flexion angles and higher peak vertical ground reaction forces. Furthermore, this protocol elicited significantly higher EMG activation in both the VL and ST muscles. These improvements suggest better readiness for absorbing force, which is essential for protecting the knee joint during high-intensity play.
Moreover, the concentric propulsive phase also showed significant gains with FIFA 11+. Athletes generated higher peak forces and exhibited increased vastus lateralis activation compared to the other three protocols. Even during the landing phase, the FIFA 11+ group maintained superior knee flexion and VL activation. Therefore, sports medicine professionals should consider these acute benefits when designing training schedules for youth athletes.
While the PEP and HarmoKnee protocols provide certain advantages, they did not match the multi-phase effectiveness of FIFA 11+ in this study. Dynamic warm-ups, though traditional, also fell short in eliciting the same level of neuromuscular preparation. Given these outcomes, integrating FIFA 11+ into daily routines could enhance both performance and long-term joint health in competitive youth soccer.
The FIFA 11+ protocol is a structured neuromuscular training program that combines strength, plyometrics, and balance. Unlike general dynamic warm-ups, it specifically targets muscle activation patterns and joint alignment, leading to better force production and eccentric control.
Higher neuromuscular activation, particularly in the vastus lateralis and semitendinosus, allows for greater motor unit recruitment. This results in higher ground reaction forces during takeoff and better shock absorption during landing, improving both height and safety.
Disclaimer: This content is for informational and educational purposes only. It does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Refer to the latest local and national guidelines for clinical practice.
References
Köklü Ö et al. Acute effects of FIFA 11+, PEP, HarmoKnee, and dynamic warm-up protocols on phase-specific countermovement jump performance and neuromuscular activation in elite youth soccer players. BMC Sports Sci Med Rehabil. 2026 Feb 14. doi: 10.1186/s13102-026-01599-8. PMID: 41691341.
Moeini F, Tadbiri N, Ahmadi A, Hosseini SM, Ranjbar K. The effect of the FIFA 11+ injury prevention program on youth soccer players performance (systematic review). Sport Sciences and Health Research. 2025; 17(1): 137-152. DOI: 10.22059/sshr.2025.381377.1158.
Soligard T, Myklebust G, Steffen K, et al. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. 2008;337:a2469. doi: 10.1136/bmj.a2469.
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