11+ Warmup Protocol

Can’t say I’ve used this but the premise is interesting nonetheless and I thought I’d share. Nothing ground breaking but it has the elements of a well-structured warmup protocol. From their website (it’s free):

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 expertsand its effectiveness has been proven in a scientific study (Norway, 2008). Teams that performed 11+ at least twice a week had 30 – 50% less injured players (paper available in DOWNLOAD).The programme should be performed, as a standard warm-up, at the start of each training session at least twice a week and takes around 20 minutes to complete. Prior to matches only the running exercises (parts 1 and 3) should or may be performed. 

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Mike Young

Director of Performance at Athletic Lab
Mike is the Head Fitness Coach for the North Carolina Courage and North Carolina FC. He is also the owner and Director of Performance at Athletic Lab sports performance training center. He previously served as the fitness coach for the Vancouver Whitecaps and Carolina Railhawks. He has a PhD in Biomechanics, an MS in Coaching Science, and a BSS in Exercise Physiology and has coached Olympic and professional athletes in Skeleton, Track & Field, MLS and NASL Soccer, PGA Golf, NFL Football, MLB Baseball and Olympic Weightlifting. He has lectured around the world and authored 2 books and dozens of research and coaching articles.
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