We introduced the 11+ warm up a few months ago here, and advocate its principles. A new study published in The Clinical Journal of Sports Medicine has demonstrated that the warm up induces a significant training effect. Thirty six Futsal players (mean age 17.3 ± 0.7) were randomly assigned into an experimental (EX) (n=18) and control group (n = 18). The EX group performed the 11+ twice per week for 12 weeks.

Results showed that the EX group significantly improved a number of strength measures including (p < 0.05) concentric quadriceps strength (14 – 27%), concentric hamstring strength (9 – 13%), and eccentric peak torque (12.7%). In terms of acceleration & agility, 5m & 30m sprint times were significantly improved by 8.9% and 3.3% respectively (p < 0.05). Finally, two explosive power measures also showed performance improvements as squat jump and countermovement jump improved by  13.8% and 9.9% respectively (p < 0.05).