Injury Prevention

As a way to reduce injuries to players, Gow-Gates and FFA recommend that teams utilise FIFA Medical and Research Centre’s (F-MARC) “The 11+”.

The “11+” is a complete warm-up programme to reduce injuries among male and 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.

Please click here to download a copy of the “11+” poster. Full details on the “11+” are available at including videos and detailed explanations on how to perform the exercises.

Please click here to download a copy of the “11+ Kids” poster. Full details on the “11+ Kids” are available at

Football NSW also has dedicated injury prevention resources available at


FIFA Medical and Research Centre

Football NSW Injury Prevention Website