Neuromuscular Training Programs

Research has shown that structured warm-up and neuromuscular training programs significantly reduce the risk of sports injuries. One of the best-known examples is the FIFA 11+ program, developed by FIFA's Medical Assessment and Research Centre (F-MARC). Published studies have demonstrated that FIFA 11+ can lower injury rates in soccer players and athletes across multiple sports.

[Link to FIFA 11+ resources]

Hurtblocker Training Videos

At Hurtblocker, we've built on these scientific foundations to create our own video library of sample warm-up and movement-control exercises. These exercises share similar principles—strength, balance, coordination, and agility—but are demonstrated in our own way, designed to integrate seamlessly with Hurtblocker's personalized injury-risk feedback.

Important Note

Hurtblocker is not affiliated with or endorsed by FIFA. The exercises shown in our videos are our own demonstrations, intended for educational purposes, and are not reproductions of FIFA's copyrighted materials.

FIFA 11+

Program Duration & Frequency

  • Length: 20 minutes
  • Frequency/volume: 2-3x/week (before practices/games)

Program Details

  • Number of exercises: 15
  • Three different phases: Activation, Strengthening, and Plyometrics
  • Progressive levels of difficulty, from beginners to elite athletes

Main Components

  • Dynamic warm-up
  • Strengthening exercises for core and lower body
  • Plyometric drills for explosive strength and injury prevention
  • Balance and proprioception exercises

Goals

  • Reduce the risk of injuries (especially ACL, hamstrings, and ankle sprains)
  • Enhance strength, flexibility, and proprioception for better athletic performance
  • Improve neuromuscular control during high-impact sport activities
  • Can be used for all age groups, levels, and types of athletes
  • Can be implemented easily with minimal equipment (mostly bodyweight exercises)

Part 1: Runnng Exercises - 8 Minutes

View Videos

1. Jogging Straight Ahead - 2 Sets

(Individual Exercise)

  • Jog at a slow-average speed in a straight line over ~ 30m.
  • Repeat on the way back to the starting point, always progressively increasing the speed.

    • 2. Jogging With Hips Out - 2 Sets

    (Individual Exercise)

  • Jog slowly and pause every 3-4 steps to rotate the hip outward (with hip and knee at 90 degrees of flexion). Repeat this while alternating legs over ~ 30m.
  • Jog back to the starting position.

    • 3. Jogging With Hips In - 2 Sets

    (Individual Exercise)

  • Jog slowly and pause every 3-4 steps to rotate the hip inward (with hip and knee at 90 degrees of flexion). Repeat this while alternating legs over ~ 30m.
  • Jog back to the starting position.

    • 4. Circling Partner - 2 Sets

    (2 People Required)

  • Jog slowly and pause every 3-4 steps to shuffle an entire circle around your partner. Repeat this over ~ 30m. You should bend your knees significantly while shuffling.
  • Jog back to the starting position.

    • 5. Jogging Shoulder Contact - 2 Sets

    (2 People Required)

  • Jog slowly and pause every 3-4 steps to shuffle towards your partner and jump sidewards to make shoulder-to-shoulder contact. Repeat this over ~ 30m.
  • Jog back to the starting position.

    • 6. Fast Jogging Forwards and Backwards - 2 Sets

    (Individual Exercise)

  • Jog at a faster speed in a straight line over ~ 30m.
  • Jog backwards towards the starting position.

    • Part 2: Strength/Plyometrics/Balance Exercises - 10 Minutes

    Level 1

    1. Forward Plank - 3 Sets

    (Individual Exercise)

  • Start by laying prone.
  • Lift yourself, resting on your toes and forearms, so that your body forms a straight line. You should engage your core to aid with this position.
  • Hold the position for 30 seconds.

    • 2. Side Plank - 3 Sets

    (Individual Exercise)

  • Start by lying on your side.
  • Lift yourself resting on your forearm, so that the body forms a straight line. You should engage your core to aid with this position.
  • Hold the position for 30 seconds.

    • 3. Nordic Curls Beginner - 1 Set

    (2 People Required)

  • Start by kneeling on the ground, and have the other person kneel down behind you, using both their knees and hands to hold down your legs.
  • Cross your arms and slowly lower your torso (hinging at the knees) in a controlled fashion until you reach the ground.
  • Push yourself up with your arms to the starting position.
  • Repeat 5 times.

    • 4. Single Leg Balance With Ball Hold - 2 Sets

    (Individual Exercise)

  • Start by standing, holding a ball and then stand on one leg.
  • Hold the position for 30 seconds on one leg, and then repeat on the other leg.

    • 5. Squats With Toe Raise - 2 Sets

    (Individual Exercise)

  • Start by standing with feet shoulder width apart. Perform a full squat (down to 90 degrees) and then rise quickly.
  • Once fully standing, perform a calf raise.
  • Repeat for 30 seconds.

    • 6. Vertical Jumps - 2 Sets

    (Individual Exercise)

  • Start by standing with feet shoulder width apart. Perform a full squat (down to 90 degrees) and then jump as high as you can.
  • Land softly on the balls of your feet.
  • Repeat for 30 seconds.
    • Level 2

    1. Forward Plank With Alternating Leg - 3 Sets

    (Individual Exercise)

  • Start by laying prone.
  • Lift yourself, resting on your toes and forearms, so that your body forms a straight line. You should engage your core to aid with this position.
  • Lift each leg 10-15 cm off the ground by extending your hip and hold for 2 seconds, continuing to alternate between both legs.
  • Hold the position for 60 seconds.

    • 2. Dynamic Side Plank - 3 Sets

    (Individual Exercise)

  • Start by lying on your side.
  • Lift yourself resting on your forearm, so that the body forms a straight line. You should engage your core to aid with this position.
  • Drop your hip to the ground and raise it back up
  • Do this for 30 seconds and then change sides and repeat.

    • 3. Nordic Curls Intermediate - 1 Set

    (2 People Required)

  • Start by kneeling on the ground, and have the other person kneel down behind you, using both their knees and hands to hold down your legs.
  • Cross your arms and slowly lower your torso (hinging at the knees) in a controlled fashion until you reach the ground.
  • Push yourself up with your arms to the starting position.
  • Repeat 10 times.

    • 4. Single Leg Balance With Ball Throw - 2 Sets

    (2 People Required)

  • Start by standing, holding a ball and then stand on 1 leg about 2-3m away from your partner.
  • Keep your knee just slightly flexed and try not to let it buckle inwards.
  • Hold the position for 30 seconds while throwing the ball to your partner and receiving it.
  • Repeat on the other leg.

    • 5. Walking Lunges - 2 Sets

    (Individual Exercise)

  • Start by standing with feet shoulder width apart. Lunge forward slowly at an even pace until your hip and knee are flexed to 90 degrees.
  • Do not let your knee buckle inwards.
  • Repeat 10 times on each leg, then jog back to the starting point.

    • 6. Lateral Jumps - 2 Sets

    (Individual Exercise)

  • Start by standing on one leg with your upper body bent slightly forwards from the waist, with knees and hips slightly bent.
  • Jump approximately 1 meter sideways from the supporting leg on to the free leg.
  • Repeat for 30 seconds.
    • Level 3

    1. Single Leg Forward Plank - 3 Sets

    (Individual Exercise)

  • Start by laying prone.
  • Lift yourself, resting on your toes and forearms, so that your body forms a straight line. You should engage your core to aid with this position.
  • Lift one leg 10-15 cm off the ground by extending your hip and hold for 30 seconds.
  • Repeat on the other leg.

    • 2. Dynamic Side Plank With Leg Lift - 3 Sets

    (Individual Exercise)

  • Start by lying on your side.
  • Lift yourself resting on your forearm, so that the body forms a straight line. You should engage your core to aid with this position.
  • Lift your upper leg and lower it down again.
  • Do this for 30 seconds and then change sides and repeat.

    • 3. Nordic Curls Advanced - 2 Sets

    (2 People Required)

  • Start by kneeling on the ground, and have the other person kneel down behind you, using both their knees and hands to hold down your legs.
  • Cross your arms and slowly lower your torso (hinging at the knees) in a controlled fashion until you reach the ground.
  • Push yourself up with your arms to the starting position.
  • Repeat 15 times.

    • 4. Single Leg Balance With Partner - 2 Sets

    (2 People Required)

  • Start by standing, at arms length facing your partner. You will each stand on one leg and rest one arm on the other person's shoulder.
  • Take turns trying to push your partner off balance in different directions.
  • Do this for 30 seconds and then repeat on the other leg.

    • 5. Single Leg Squat With Partner - 2 Sets

    (2 People Required)

  • Start by standing, at arms length next to your partner. You will each stand on one leg and rest one arm on the other person's shoulder.
  • Squat down simultaneously as low as you can.
  • Do this 10 times and then repeat on the other leg.

    • 6. Box Jumps - 2 Sets

    (Individual Exercise)

  • Start by standing with feet shoulder width apart. Imagine that there is a cross marked on the ground that you are standing in the middle of.
  • Alternate between jumping forwards and backwards, from side to side, and diagonally across the cross, jumping as quickly and explosively as possible.
  • Do this for 30 seconds.

    • Part 3: Running Exercises - 2 Minutes

    View Videos

    1. Running Across the Pitch - 2 Sets

    No video

    (Individual Exercise)

  • Run at 80% maximum pace in a straight line over ~ 60m.
  • Jog back to the starting position.

    • 2. Bounding Across the Pitch - 2 Sets

    (Individual Exercise)

  • Run with high bounding steps with a high knee lift over ~ 60m, exaggerating your movements.
  • Jog back to the starting position.

    • 3. Planting and Cutting Across the Pitch - 2 Sets

    (Individual Exercise)

  • Jog 4-5 steps, then plant on the outside leg and cut to change direction. Accelerate and sprint 5-7 steps at high speed (75-80% maximum pace) before decelerating and doing a new plant & cut. Do this over ~ 60m.
  • Jog back to the starting position.

    • Legal Disclaimer

    Disclaimer: FIFA 11+ is a proprietary program owned by FIFA. Hurtblocker provides its own independent exercise demonstrations and is not affiliated with, endorsed by, or a substitute for FIFA 11+. All Hurtblocker content is original and intended for educational use.