Introduction
groin, knee injury
STRETCHES
Primarily designed as an injury prevention-oriented warm-up, the 11+ has been proven to reduce overall, hamstring, groin, and knee injury incidences by 40%, 66%, 48%, 46%, respectively [Regarding the acute effects of the 11+ on performance, however, the literature is tightly limited, sparse, and inconsistent. To date, only four studies including small samples (N<20) have been published [It is widely accepted that a practical warm-up should optimize motor performance. Several studies have addressed the advantages of dynamic warm-ups on acute performance and concluded that high-intensity warm-ups involving small-sided games and anaerobic exercises result in superior performance in intermittent-sprint running, reactive agility, countermovement jump, and 20-m sprinting [The weak effects of the 11+ on acute performance might result from a low intensity and suboptimal sequencing of the exercises embedded in this program. The 11+ starts with jogging exercises, dynamic stretches and controlled contacts followed by 10-minute strengthening exercises and ends with 2-min anaerobic exercises. Such a sequence is highly acknowledged for injury prevention [Taken together, the acute effects of the 11+ on performance and consequently its applicability for warming up before competitions and matches remain questionable. This is a prominent challenge considering that the acute effects of the 11+ on performance highly interact with the compliance and implementation of the program, which have shown a strong correlation to the success of each injury prevention protocol and to team success [