A recent study on the effects of warmup exercises on injury prevention has found that one particular warmup recommended for male and female football (aka soccer) players aged 14 and over can reduce many kinds of sports injuries by as much as 40%. The warmup will also work for players of basketball and similar types of sports that involve sprinting, cutting, and quick stops and starts.
The warmup is called the FIFA 11+ and was developed by the experts at FIFA for both professional and amateur soccer players. The FIFA 11+ consists of running, strengthening, and coordination exercises (in 3 difficulty levels) that take about 20 minutes to complete. It replaces the original FIFA 11, which was a light, 10-minute warmup. According to an article about the study, the more intense 11+ replaces jumping, shuffling, and balancing with sprints, squats, leg lifts, and vertical leaps.
A study of 4,000 soccer players found that the FIFA 11+ warmup reduced knee, ankle, hamstring, hip, and groin injuries by 40% over other warmup methods, including the original FIFA 11, which did little to reduce these injuries.
Interested in learning more about this warmup? You can watch an introductory video here:
You can also download the FIFA 11+ manual HERE. It gives step-by-step instructions for all of the warmup exercises. The FIFA website also provides videos that illustrate each exercise in the warmup HERE.