EFFECTS OF THE FIFA 11+ WARM-UP PROGRAM ON VERTICAL JUMP AND DYNAMIC BALANCE AT U16 LEVEL IN FOOTBALL

The FIFA 11+ warm-up program was developed as an injury prevention alternative to traditional warm-up methods in football. Numerous studies have confirmed its effectiveness in reducing injuries, as well as its potential impact on performance. The objective of this study is to investigate the effects of the FIFA 11+ program on explosive force and dynamic balance, utilizing the Opto Jump equipment by Microgate. A total of 39 players were divided into two groups based on their respective teams: the intervention group (n=19) and the control group (n=20). The intervention group followed the FIFA 11+ warm-up three times a week for 12 weeks, while the control group continued with their regular warm-up routine. The results indicated no statistically significant differences between the two groups in the vertical jump test. However, in the dynamic balance test, the intervention group demonstrated significantly better results in power and reactive strength index compared to the control group. In conclusion, implementing the FIFA 11+ program for a minimum of 12 weeks, three times a week, can enhance dynamic balance and serve as a viable alternative to traditional football warm-up routines.