Soccer places uniquely varied physical demands on the body. A 90-minute match involves approximately 10 to 13 kilometres of total distance covered, but within that total distance there are over 1,000 direction changes, frequent sprinting bouts, jumping and landing, kicking with maximum force, and physical contact with opponents. No other common team sport demands such a complete range of movement patterns in a single session.
A dynamic warm-up for soccer must prepare for all of these demands, not just the running component. This means preparing the hip flexors for powerful kicking, the hip abductors for lateral movement and direction changes, the hamstrings for sprinting deceleration, and the neuromuscular system for the reactive responses needed during play.
The Evidence Base: FIFA 11+
Before covering the specific exercises, the FIFA 11+ programme deserves mention because it is the most studied injury prevention warm-up protocol in football globally.
Developed by the FIFA Medical Assessment and Research Centre (F-MARC) and first published in research in 2008, the FIFA 11+ is a standardised 20-minute warm-up programme specifically designed for amateur football players. Research on the FIFA 11+ programme has consistently found:
- 30 to 50 percent reduction in overall injury rates
- 50 percent reduction in severe injuries
- 35 percent reduction in knee injuries
- Reduction in ACL injuries specifically, particularly in female players
The exercises in this guide draw on the same principles as the FIFA 11+ (progressive running, strength, balance, and plyometric components) while being presented in a more accessible and flexible format. Teams and clubs with access to the full FIFA 11+ programme can download it free from FIFA’s medical resources and implement it directly.
Soccer-Specific Movement Demands That the Warm-Up Must Address
Kicking mechanics: Striking a ball at maximum force requires explosive hip flexion and internal rotation of the kicking leg combined with significant hip extension and external rotation of the standing leg. The hip flexors (particularly the iliopsoas as covered in the exercise for psoas muscle strengthening article on this site) must be specifically prepared for this demand.
Direction changes: Soccer involves frequent abrupt direction changes in all planes. The hip abductors (gluteus medius) must stabilise the pelvis during each change of direction, and the ankle and knee must absorb and redirect forces at various angles. These demands are entirely different from the sagittal-plane preparation of a running warm-up.
Sprinting and deceleration: Soccer involves high-intensity sprint efforts, but unlike track sprinting, each sprint ends in either a direction change or a deceleration. Hamstring and quadriceps eccentric control during deceleration must be specifically prepared.
Heading and jumping: Vertical jump and landing mechanics, including bilateral and unilateral landing control, must be prepared before repeated jumping is performed during play.
Physical contact: Upper and lower body stability during contact situations requires core and hip stability preparation.
The Complete Dynamic Soccer Warm-Up
Part 1: General Movement (4 to 5 minutes)
These exercises elevate heart rate and prepare the body for more specific soccer movements. The team can perform these exercises across the pitch surface, making them natural for group training.
Jogging variations (each 40 to 60 metres):
1. Easy forward jog (60 percent)
Begin with an easy forward jog to begin raising core temperature. Arms relaxed, natural gait.
2. Jog with hip circles
While jogging, lift each knee to hip height and rotate the hip outward in a circular motion before placing the foot down. Develops hip rotation mobility relevant to kicking mechanics.
3. Sideways shuffle (both directions)
Shuffle sideways 40 metres in each direction. Begin at low intensity and increase speed. Keeps the chest forward throughout. Develops lateral gluteus medius activation and hip mobility in the frontal plane.
4. Carioca (grapevine)
Move laterally by crossing one foot in front of and then behind the other in an alternating pattern. The carioca develops rotational hip mobility and coordination while maintaining forward-facing orientation. Complete 40 metres in each direction.
5. Backward running
Run backward at 60 to 70 percent effort for 40 metres. Develops the quadriceps eccentric control of backward deceleration and activates the hip extensors in the backward propulsion pattern.
Part 2: Soccer-Specific Activation Drills (4 to 5 minutes)
These exercises specifically target the muscle groups and movement patterns most important for soccer performance and injury prevention.
6. High Knee March
As covered in the dynamic warm up exercises for running article on this site, high knee marching activates the iliopsoas for the swing phase of running and kicking. For soccer, the high knee drive directly mirrors the knee lift of the kicking preparation phase.
20 metres, deliberate and powerful. Arms in opposition.
7. High Knee Skip
As covered in the running warm-up article on this site, the high knee skip adds plyometric preparation to the high knee drive.
20 metres.
8. Butt Kicks
As covered in the running warm-up article on this site, butt kicks activate the hamstrings in the knee flexion pattern.
20 metres.
9. Lateral High Knees
Moving laterally while driving the knees high develops the combined hip flexion and abduction that is specific to the change-of-direction step in soccer.
How to do it:
- Move laterally (shuffle step)
- With each step, drive the leading knee up to hip height before placing the foot
- The knee drives both forward and upward, not just sideways
- Complete 20 metres per direction
10. Walking Lunge With Rotation
Adds a rotational trunk component to the standard walking lunge, preparing the torso rotation used during kicking and turning.
How to do it:
- Step forward into a lunge
- At the bottom of the lunge, rotate the torso toward the front leg
- Drive back to standing and lunge on the other leg
- Alternate the rotation direction with each lunge
- Complete 10 per leg
11. Inchworm
Develops hamstring flexibility and shoulder stability in a flowing movement.
How to do it:
- Stand with feet hip-width apart
- Bend forward and walk the hands out to a push-up position
- Perform one push-up
- Walk the feet toward the hands (hamstring stretch)
- Stand and repeat
- Complete 8 to 10 repetitions
Part 3: Hip and Core Activation (3 minutes)
These exercises specifically target the hip stabilisers and core that are most associated with soccer injury risk, particularly ACL and hamstring injuries.
12. Lateral Band Walk
As covered in the lateral band walk exercise article on this site, the lateral band walk is one of the most effective gluteus medius activation exercises. For soccer specifically, the gluteus medius provides the pelvic stability during single-leg stance that is the primary determinant of knee valgus during direction changes.
A light resistance band above the knees: 15 steps per direction, 2 sets.
13. Monster Walk
As covered in the monster walk resistance bands article on this site, the diagonal pattern of the monster walk is specifically relevant to soccer because direction changes rarely occur in pure lateral or forward directions.
2 sets of 12 steps per direction.
14. Single-Leg Glute Bridge
As covered in the single leg glute bridge exercise article on this site, the single-leg bridge activates the gluteus maximus and medius in the single-leg position most relevant to soccer’s single-leg stance phases.
10 per side, 2 sets.
15. Nordic Curl Introduction (Injury Prevention)
As covered in the how to do nordic curls at home article on this site, the Nordic curl is the most evidence-based hamstring injury prevention exercise. For soccer warm-ups, 2 to 3 sets of 5 repetitions (hands-catch version for most players) is the recommended pre-training and pre-match dose.
Research on the FIFA 11+ programme specifically identifies the Nordic curl component as one of the most important injury prevention elements, with teams that consistently perform Nordic curls in their warm-up showing the greatest reductions in hamstring injury rates.
Part 4: Dynamic Stability and Plyometrics (3 to 4 minutes)
These exercises prepare the neuromuscular system for the explosive, reactive demands of soccer.
16. Jump and Land (Bilateral)
Develops landing mechanics and prepares the knee for the repeated jumping of match play.
How to do it:
- Jump upward from both feet
- Land softly with both feet simultaneously, absorbing the landing through a combination of ankle, knee, and hip flexion
- The landing should be quiet (a loud landing indicates poor absorption mechanics)
- Focus on landing with the knees over the toes rather than collapsing inward
- Complete 10 jumps
17. Hop and Stick (Unilateral)
As covered in the balance drills for athletes and single leg squat test articles on this site, single-leg landing control is one of the primary determinants of ACL injury risk.
How to do it:
- Hop forward on one foot
- Land on the same foot and hold the balance for 2 seconds
- The landing knee must not drift inward
- Complete 6 per side
18. Lateral Hop and Stick
The lateral version develops the frontal plane landing mechanics most relevant to soccer direction changes.
How to do it:
- Hop sideways onto one foot
- Hold the landing for 2 seconds with the knee over the toes
- Complete 6 per side per direction
19. Acceleration Sprint
The warm-up finishes with progressive acceleration sprints to prepare the cardiovascular and neuromuscular system for the high-intensity sprint efforts of match play.
How to do it:
- 40 metres at 70 percent effort
- Rest 30 seconds
- 40 metres at 80 percent effort
- Rest 30 seconds
- 40 metres at 90 percent effort
For pre-match preparation, add one final acceleration at race-like intensity.
The Complete Routine Summary
Part 1: General movement (4 to 5 minutes)
- Easy forward jog
- Jog with hip circles
- Sideways shuffle
- Carioca
- Backward running
Part 2: Soccer-specific activation (4 to 5 minutes)
6. High knee march: 20 metres
7. High knee skip: 20 metres
8. Butt kicks: 20 metres
9. Lateral high knees: 20 metres per direction
10. Walking lunge with rotation: 10 per leg
11. Inchworm: 8 to 10 repetitions
Part 3: Hip and core activation (3 minutes)
12. Lateral band walk: 2 x 15 per direction
13. Monster walk: 2 x 12 per direction
14. Single-leg glute bridge: 2 x 10 per side
15. Nordic curl: 2 to 3 x 5
Part 4: Dynamic stability and plyometrics (3 to 4 minutes)
16. Jump and land: 10 reps
17. Hop and stick (forward): 6 per side
18. Lateral hop and stick: 6 per side per direction
19. Acceleration sprints: 3 x 40 metres (70, 80, 90 percent)
Total time: 15 to 18 minutes
Position-Specific Considerations
Goalkeepers:
Add dive and jump-land practice to Part 4. The goalkeeper’s jumping, lateral diving, and contact with the ground require specific preparation beyond outfield player needs. 5 to 6 lateralstep and land movements simulating saves are appropriate additions.
Strikers and attacking midfielders:
Emphasise the hip flexor activation in Part 2 (high knee march and skip) and add 2 to 3 practice shooting swings without a ball (the kicking motion at full range without impact) as specific kicking preparation.
Defenders:
Emphasise the lateral movement drills and the single-leg stability work in Parts 2 and 4. Defenders frequently perform maximal lateral sprints and backward running, making the carioca and backward running particularly important.
Holding midfielders:
Emphasise the full-body preparation including the core activation in Part 3, as this position involves the most physical contact and requires the most complete body preparation.
Programming
Pre-training: Complete the full routine before every training session. The consistent pre-training warm-up is as important as the pre-match warm-up for injury prevention, as most soccer injuries occur during training rather than matches.
Pre-match: Complete the full routine approximately 20 to 25 minutes before kick-off, finishing with the acceleration sprints 10 to 15 minutes before the match starts. This allows the physiological warm-up to remain elevated while the body has recovered from the warm-up effort.
Time constraints: When training time is limited, prioritise Parts 3 and 4 (hip activation, plyometrics) and abbreviated versions of Parts 1 and 2. The hip activation exercises and Nordic curls are the components with the strongest injury prevention evidence.
Frequently Asked Questions
Is the FIFA 11+ the same as this routine?
The FIFA 11+ is a specific, standardised 20-minute warm-up programme developed by FIFA’s medical research centre. This guide draws on the same principles (progressive running, strength, balance, and plyometrics) and includes several of the same exercises (Nordic curl, lateral shuffle, single-leg balance) but is presented in a more flexible format. Teams looking for a strictly standardised protocol can download the FIFA 11+ directly from FIFA’s website and implement it as prescribed.
How long before a match should the warm-up start?
Begin the warm-up approximately 25 to 30 minutes before kick-off. The final acceleration sprints should finish approximately 10 to 15 minutes before the match starts, allowing a brief recovery period while keeping the body physiologically warm. Starting the warm-up too close to kick-off (less than 15 minutes) does not allow time for the physiological preparation to take effect.
Should youth players do the same warm-up?
The principles are the same for youth players, but the intensity and complexity should be adjusted for age and development. Nordic curls are appropriate for players approximately 12 years and older with appropriate coaching supervision. Younger players should focus on the jogging variations, dynamic stretches, and lighter jumping exercises. The FIFA 11+ Kids programme provides age-appropriate guidance for younger players.
Do professional teams use this type of warm-up?
Yes. The FIFA 11+ and similar evidence-based warm-up protocols are used across professional, semi-professional, and amateur football globally. The research showing 30 to 50 percent injury rate reductions has driven widespread adoption at all levels of the game. Teams that implement structured warm-up protocols consistently show lower injury rates than those using unstructured warm-up practices.