Conclusion
dribbling
A well-structured football-specific dynamic warm-up including dynamic stretching, roughly intensive running exercises, strengthening, small-sided games, and plyometrics properly optimizes acute performance and improves sprinting, agility, and dribbling compared to the 11+. Although practical in injury prevention, the 11+ may not optimize acute performance properly and should not be performed before competitions and high-demand training sessions. A new framework to incorporate both soccer-specific and injury prevention exercise into the program may justify the applicability of the 11+ as a warm-up routine and may potentially enhance the delivery and compliance of the program. This study provides empirical evidence behind the applicability of the Football+ program before matches and competitions in amateur football. Practitioners and trainers are highly recommended to apply the Football+ program and benefit from its advantage in performance optimization before competitions and matches. Further studies should evaluate the long-term effects of the Football+ on performance and injury prevention.