Translated from Finnish ·
Fitness
FIFA 11+ Kids is FIFA's warm-up programme for 7–13-year-olds, and it is there to reduce injuries. It replaces the usual warm-up: seven movements in the same order at the start of the session, at least twice a week. Once the players know the movements, the programme takes about 15 minutes. Every player needs a ball. Depending on the group, you need anything from a penalty area to a half pitch. The players start on the goal line about two metres apart. The coach stands in front, where they can see everyone and everyone can see them. The animation shows level 5 of movement 1. Every movement has five levels. Start at level 1. Players move up a level only when the movement goes well over several sessions in a row and there is little to correct. No level is skipped, and a player can easily be at level 1 in one movement and level 3 in another. 1. Stopping, 3 sets × 5 stops. The players run towards the coach. On the stop command they stand for 3 seconds on the leg the coach names, and after the set they jog back to the line. Levels: 1) spoken command, 2) the coach shows the command with a hand, 3) spoken command with the ball in the hands, 4) hand signal with the ball in the hands, 5) spoken command while dribbling: the ball is stopped with the sole, and the free foot doesn't touch the ball. 2. Jumps, 2 × 10 jumps (5 on each leg). Leap from one leg to the other diagonally forwards, so the path zigzags. Hold for 3 seconds after every landing. Levels: 1) learning to land, 2) ball in both hands, 3) ball in an outstretched hand, 4) after landing, the ball is lowered slowly to the ground, 5) as 4, with the free leg reaching back and the arms forwards so that ball, head, body and leg form a horizontal line. 3. Balance in pairs, 1 set on each leg. The partners stand facing each other on one leg. Levels: 1) throwing the ball 3–5 metres, 5 throws each, 2) after the throw, the ball is circled around the free leg, 3) ground passes with the instep over 2–5 metres, stopping the ball before the return pass, 4) a throw that the partner volleys back with the foot for the thrower to catch, 5) balance contest within arm's reach: each holds a ball, the balls are pressed together at chest height and each tries to knock the other off balance, 20 seconds on each leg. 4. Push and hold. Levels: 1) tunnel ball: the players are in a press-up position side by side, forming a tunnel, and the ball is rolled through it. The roller goes to the start of the tunnel in the press-up position, and the last player takes the ball and rolls it again. 2 rounds, at most 8 players in a group. 2) forearm support with the ball under the shins, the body slides slowly forwards and back, 3 × 15 s, 3) press-up position, the ball is circled in a figure of eight around the hands, 3 × 15 s, 4) the ball goes from a hand under the body to a foot, and from the foot to the other hand, 3 × 15 s, 5) hands on the ball, the feet walk back in small steps and return, 3 × 10 s. On wet grass, do level 4. 5. Hops, 2 × 10 hops (5 on each leg). The longest hop you can do on one leg, landing on the same leg, with a 3-second hold after landing. Levels: 1) forwards, 2) forwards and back, 3) sideways, 4) the coach shows the direction, 5) as 4, ball in both hands. Leave space between the players to the sides as well. 6. Core in the crab position: hands and feet on the ground, back facing the ground, bottom up. Levels: 1) the ball is rolled forwards and back with the foot, legs in turn, 3 × 15 s, 2) hands and feet move further out in turn and back, 3 × 15 s, 3) crab walk forwards 5–10 m, 3 sets, 4) crab walk dribbling the ball with the feet, 5) feet on the ball, the ball rolls under the feet for 3–7 m. 7. Roll, 5 in each direction. Learning to fall: chin to chest, and the roll goes over the outside of the arm and the shoulder, diagonally across the back. It isn't a straight forward roll: the head doesn't touch the ground. The coach names the direction every time and waits at least 5 seconds before the next one. Levels: 1) from a squat, 2) standing, slowly, 3) standing, quickly, 4) from walking, 5) from jogging. Move up a level only when the previous one is done safely in both directions. In a study (Rössler et al. 2018), teams that used the programme had 48% fewer injuries than the comparison teams. Sources: the FIFA 11+ for Kids manual and the Finnish FA's FIFA 11+ Kids poster.
Hip, knee and foot of the standing leg in line when seen from the front, and the knee doesn't collapse inwards. The standing knee slightly bent and the foot pointing straight ahead. Soft landing with the knee bent, and the balance holds for 3 seconds before the next jump. In the press-up and crab positions, stomach and back braced and the body in a straight line, with the bottom up in the crab position. In the roll, chin to chest and the roll over the outside of the arm and the shoulder, diagonally across the back, and the head doesn't touch the ground.