Fit4Football recommends all players and referees follow the 11+ warm up three times a week: twice at training and once before your game. This warmup is designed for football, but can be used for any sport.
It takes about 15 to 20 minutes to complete and will get your body ready for training or a game, reducing the risk of injury.
You will need 30m of clear field and 12 cones. There are three different difficulty levels for you to work through as you improve.
There are also versions of the warm up for kids and referees.
Page last updated: 28 November 2018
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