The FIFA 11+ Program Significantly Enhances Physical Performance and Dynamic Balance in Male Handball Players

Abstract

Featured Application: The FIFA 11+ program may serve as a standardized warm-up protocol to help improve physical performance and reduce injury risk, particularly in sports that require explosiveness, agility, and balance. In the present study, its application in adult male handball players showed positive outcomes. While promising, these findings are based on a specific athletic population with a relatively small sample size. Further research is needed to determine the program’s broader applicability across different sports, age groups, and performance levels. Injury prevention and performance enhancement are key objectives in sports training. The FIFA 11+ program, originally developed to reduce injury risks, has gained attention for its potential benefits in improving physical performance and dynamic balance. This study aimed to examine the impact of an 8-week FIFA 11+ training program on vertical jump, Illinois Agility, and Y-Balance Test (YBT) performances in adult male handball players. Twenty-five players from two senior national male handball teams were recruited and randomly assigned to an experimental group (n = 13) or a control group (n = 11). Assessments were conducted before and after the intervention, including the countermovement jump (CMJ), the Illinois Agility Test (IAT), and the Y-Balance Test (YBT), which measured anterior (AT), posteromedial (PM), and posterolateral (PL) reach directions as well as a composite score (CS). The FIFA 11+ group showed significant improvements after the eight-week program, with increased CMJ (p = 0.013) and reduced IAT time (p < 0.001). Dynamic balance, as measured by the YBT, improved significantly in both lower limbs (p = 0.022–0.001), with enhanced postural stability across multiple directions (F = 6.92–20.23, p = 0.022–0.001, ηp2 = 0.366–0.628, power = 0.68–0.98). In contrast, the control group exhibited minimal or no significant changes. While the results suggest that the FIFA 11+ program can improve specific performance outcomes in this population, the relatively small sample size and focus on a single sport and age group warrant caution in generalizing these findings. Further studies involving larger and more diverse cohorts are recommended.