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Effects of the Football+ and 11+ Warm‐Up Programs on Motor Performance Among Amateur Female Players: A 12‐Week Intervention With a 10‐Week Follow‐Up

Year: 2026

Type: article

Abstract: This three-armed cluster-allocated interventional study aimed to investigate the effects of a 12-week Football+ and 11+ warm-up programs on motor performance and the retention of potential adaptations following a 10-week no-intervention period. Five amateur female football teams voluntarily participated, completed the introductory sessions, and were team-allocated to the 11+ (n = 20, 23.6 ± 3.9 years, 1.69 ± 0.07 m, 65.4 ± 8.5 kg), the Football+ (n = 38, 26.5 ± 5.7 years, 1.68 = ± 0.09 m, 63.4 ± 7.5 kg), and Control group (n = 30, 22.53 ± 3.2 years, 1.66 ± 0.06 m, 64.2 ± 7.8 kg). The experimental groups completed a 12-week supervised intervention twice weekly, whereas the control group continued its warm-up routine. Motor performance was assessed pre- and post-intervention using 20-m sprint, countermovement jump (CMJ), Illinois agility (IA), and dribbling speed (DS) tests. A follow-up assessment was conducted after a 10-week no-intervention period to address retention of the potential improvements. Statistical significance was set at α < 0.05. Linear mixed-effects model analysis revealed a significant time × group interactions for 20-m sprint, CMJ, IA, and DS (all p = 0.001-0.013). The Football+ group demonstrated the greatest performance gains across all tests, with sprint time improving by Δ - 0.13 s, CMJ height by Δ + 2.5 cm, agility time by Δ - 0.91 s, and dribbling time by Δ - 0.29 s. The gains obtained did not persist after 10 weeks without intervention. A 12-week supervised training with the Football+ enhanced motor performance measures among amateur female players compared with the 11+ and traditional warm-ups. The absence of sustained effects at follow-up indicates that performance gains are dependent on continued use of the intervention. TRIAL REGISTRATION: DRKS00038406.

Source: European Journal of Sport Science

DOI: 10.1002/ejsc.70287

Authors: Mojtaba Asgari, Martin Hägglund, Marcus Schmidt, Benedikt Terschluse, Maximilian Sueck, Thomas Jaitner

Institutions: TU Dortmund University, Linköping University

Language: English

Topic: Sports Performance and Training

Subfield: Orthopedics and Sports Medicine

Field: Medicine

Domain: Health Sciences

SDG: Good health and well-being

Open Access status: gold

Estimated APC paid: $2,680