Comparing the effectiveness of the FIFA 11+ warm-up and conventional warm-up in enhancing cyclist performance and mitigating injury risk | Scientific Reports

Scientific Reports volume 15, Article number: 9430 (2025) Cite this article

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The Fédération internationale de football association (FIFA) 11 + warm-up program, initially tailored for soccer, has gathered attention for its effectiveness in reducing injury rates and enhancing performance in soccer players. This study aimed to compare the effects of an 8-week FIFA 11 + warm-up program with a conventional warm-up on injury prevention, performance, and fitness parameters in professional male cyclists. Eighty professional male cyclists, aged between 18 and 45 years and actively engaged in cycling activities, were included in this study. Pre-and post-intervention assessments following a structured 8-week warm-up program based on the FIFA 11 + protocol covered a range of performance and fitness parameters, including agility (T-test), flexibility (V Sit and Reach test), lower limb explosive power (Broad Jump test), cycling speed (3-kilometer cycling test), core muscle strength (plank tests), balance (Open and Closed Eyes tests), and exercise tolerance (Rate of Perceived Exertion or RPE), and injury incidence rates. Both warm-up programs showed improvements in agility, flexibility, lower limb explosive power, and 3-kilometer cycling performance. However, the FIFA 11 + program exhibited significantly greater enhancements in core muscle strength, balance, and exercise tolerance, as indicated by reduced perceived exertion, and injury reduction compared to the conventional warm-up. While both warm-up programs yielded positive outcomes for professional male cyclists, the FIFA 11 + warm-up program demonstrated superior effects on core muscle strength, balance, and exercise tolerance and injury prevention. These findings suggest that the FIFA 11 + warm-up may be a more effective addition to training routines for cyclists, offering enhanced performance and reduced injury risks compared to conventional warm-up.

Cycling, renowned for its low-impact nature and convenience in fitting into daily routines, stands as an excellent choice for individuals of all ages seeking to embrace a healthier lifestyle1. Regular cycling not only contributes to enhanced overall fitness but also fosters increased insulin sensitivity, thus reducing the risk of debilitating conditions such as heart disease, cancer, and premature mortality2. Furthermore, its gentle impact on the joints makes it an ideal form of exercise for individuals grappling with osteoarthritis3. Cycling biomechanics, which involves the study of pedaling mechanics and joint alignment, plays a pivotal role in both enhancing performance and preventing injuries4. Understanding the optimal alignment and coordination of joints during cycling can aid in the prevention of overuse injuries, particularly in the knees, hips, and ankles5.

However, amidst the countless benefits, elite cyclists are prone to overuse injuries, particularly in the lower body joints such as knees, hips and ankles6. Cyclist injuries are a common issue that can affect performance and lead to long-term health problems7. According to Rooney et al. (2020), abrasions, lacerations, and haematomas represent 40–60% of all reported injuries among cyclists, followed by fractures, with the clavicle being the most commonly fractured bone. Overuse injuries, such as patellofemoral pain syndrome, lower back discomfort, and musculotendinous injuries, are also common due to repetitive pedaling motions and static postures. These injury patterns highlight the urgent need for comprehensive injury prevention strategies tailored to the sport’s physical demands(Rooney et al., 2020). These injuries are exacerbated by improper warm-up routines, which often neglect dynamic movement and fail to sufficiently activate key muscle groups or enhance joint stability.

Warm-up exercises are essential for cyclists as they help increase blood flow, make the muscles more pliable, and prepare the body for exercise. A proper warm-up routine can help prevent injuries, improve performance, and enhance muscle function8. In addition, strength and conditioning exercises, recovery strategies, and bike handling skills are integrated throughout the training plan to ensure a well-rounded approach to performance enhancement4. such as low-intensity pedaling and static stretching, may inadequately prepare the neuromuscular system for the high demands of cycling. These approaches often neglect dynamic movements and joint stabilization exercises, critical for effective injury prevention and performance optimization (Tomaras & MacIntosh, 2011). Additionally, such protocols can lead to premature fatigue, reducing peak active torque and overall cycling performance. These limitations underline the necessity of incorporating structured warm-up routines that address neuromuscular activation and dynamic control to reduce the risk of injuries and improve cycling performance. Incorporating warm-up protocols that enhance neuromuscular control, such as those seen in the FIFA 11 + program, could address overuse injuries by optimizing posture, alignment, and muscle activation.

The FIFA Medical Assessment and Research Centre (F-MARC) developed the FIFA 11 + warm-up program to address similar injury concerns in soccer, focusing on knee and ankle sprains and muscle strains9,10,11. With its emphasis on dynamic balance, neuromuscular control and core stability, the FIFA 11 + program aligns closely with the biomechanical and neuromuscular demands of cycling. Exercises such as single-leg balance and planks improve lower extremity coordination and enhance core stability, directly addressing the repetitive pedaling motions and stabilization needs critical in cycling9,12The FIFA 11 + program consists of three stages that included 15 exercises. The program needs to be implemented before each training session in a very precise sequence. The program is easy and feasible, and it can be used as a standard warm-up before training sessions13. There is a study reporting the practice of a form of the F-MARC 11 + program in adolescent males and females, with a decline of injury rates extending from 21 to 71%. The wide-ranging, exercise-based warm-up plan (the F-MARC 11+) is more effective than the conventional dynamic warm-up in avoiding lower limb injuries14.

FIFA 11 + warmup program is not only for soccer players. It is also made for injury prevention for sports like basketball, skiing, rugby, handball, etc15. This program when used on basketball players shows its effectiveness as it reduces the injuries of young basketball players. This program can be completed in 20 min and the training with proper execution of the movement shows good effects on players or athletes16. In cycling, usually, individuals do not have that much warm-up protocol before cycling17. The cyclist generally does simple and easy warmup exercises. Cycling relies on some of the largest muscles in the human body, including the quadriceps, hamstrings, gluteus, and calf muscles requiring effective activation to optimize pedaling efficiency and prevent overuse injuries7. Each portion of the pedaling stroke engages a different muscle or set of muscles to complete4. Cyclists are prone to overuse injuries of the quadriceps, hamstring, gluteus, and calf muscles due to a lack of warmup. This study aims to evaluate the effectiveness of FIFA 11 + warm-up program in reducing injury rates and enhancing performance among cyclists by addressing the specific neuromuscular demands of the sport.

The study enrolled 79 male cyclists with varying levels of experience, including those participating in state and district-level cycling competitions. These participants were recruited from different cycling academies in the National Capital Region (NCR), India, ensuring a diverse representation of cycling backgrounds and expertise. However, prior to the enrolment, 10 cyclists were dropped out of the study due to back pain and ankle injury, leaving the inclusion of 69 cyclists (Fig. 1). The research employed a pre and post experimental design. In this design, measurements and assessments were conducted before and after the intervention, allowing for a direct comparison of outcomes. This design is particularly valuable for evaluating changes within the same group of participants over time.

A priori, the G*power 3.1.9 power analysis software was used to determine the required sample size employing difference between two dependent means- matched pair. Sample size was calculated as 104 (52 in each group), given the effect size, d = 0.56, probability error α = 0.05, and power (1-β) probability = 0.8.

The inclusion criteria were as follows (i) male cyclists (ii) age between 18 and 45 years (iii) cyclists actively engaged in competitive cycling at the national or state level. (iv) cyclists with a minimum of 2 years of cycling experience. (v) cyclists who have not participated in the FIFA 11 + warm-up program previously (vi) cyclists without a history of significant lower limb injuries in the past 6 months. (vii) cyclists without any medical conditions or medications that could significantly affect exercise performance. Participants were advised to maintain a consistent diet throughout the study period. They were instructed to refrain from consuming any caffeinated beverages or high-carbohydrate meals 2 h before testing sessions to avoid potential confounding effects on performance outcomes.

The exclusion criteria were as follows (i) history of recent acute injuries, (ii) history of any orthopedic conditions, (iii) degenerative changes, (iv) neurological disorders limiting the cyclist to follow the commands (history of traumatic brain injury, stroke, epilepsy, and lumbar radiculopathy) and (v) those cyclists who were unwilling to participate in the study.

After obtaining consent, cyclists’ height and weight were measured prior to the session in order to calculate BMI (kg/m2). All participants completed a standardized 10-minute warm-up prior to the pre-test assessments to minimize the risk of injury and ensure accurate performance measures. The warm-up consisted of 5 min of low-intensity cycling on a stationary bike followed by 5 min of dynamic stretching exercises targeting major lower limb muscle groups, including quadriceps, hamstrings, and calves18. Participants who met the inclusion criteria provided written informed consent to participate in the study. To standardize conditions, participants were asked to hydrate adequately 24 h before testing and to consume a light, balanced meal 2–3 h prior to their scheduled sessions. The participants were told about the different tests to be performed. The first test included a speed test, which was for 3 km travel time by cyclist. The second test included a T-Test for agility, the third test was a broad jump for lower limb explosive power measured in meters, and the fourth test was a V-sit and reach test for flexibility measured in inches (Fig. 1).

Study flow chart illustrating recruitment, baseline testing, intervention assignment, post-intervention testing, and follow-up injury assessment phases.

T-Test Agility test was conducted in accordance with a previously reported protocol19. This is commonly used and highly reliable test to assess the ability of team sport athletes to change direction, including acceleration, deceleration, and lateral movement during preseason testing protocols.

The Broad Jump test is a reliable and valid for assessing an athlete’s lower limb explosive power following the methodology as previously described20. Lower limb explosive power is important for many sports that require jumping, sprinting, and change of direction, such as basketball, football, and soccer.

The V-sit and reach test commonly used in health-related fitness test batteries and is a useful tool for assessing an athlete’s flexibility, which is important for many sports that require flexibility of the lower back and hamstring muscles, such as gymnastics, dance, and martial arts21. The test involves sitting on the floor with legs extended and reaching forward with both hands towards the toes. The distance reached is measured and compared to established norms to determine the athlete’s flexibility. The V-sit and reach test has been shown to have acceptable reproducibility measures and moderate mean criterion-related validity for estimating hamstring extensibility22.

As described previously23, plank test is a simple and effective way to assess core muscle strength and endurance. This test specifically targets the lateral core stabilizing muscles and can be used to identify any imbalances or weaknesses between the right and left sides of the body.

The short 3 min Test (3MT) is a useful tool for endurance cyclists to track their aerobic capacity and conditioning in an easy-to-perform self-test. The cyclists are instructed to cover the 3 km distance and the overall time is recorded24.

APP-Coo-Test, which is a smartphone/tablet application that uses a triaxial accelerometer, was used to quantify static and dynamic balance deficits as described previously25. The app is based on a touch-screen application called 15-White Dots APP-Coo-Test, designed to measure reflexes and body stability with specific tests.

Rate of Perceived Exertion (RPE) was employed as a crucial assessment tool in this study to evaluate participants’ subjective perception of the intensity of physical activity or exercise26. The RPE scale typically involves a numerical scale ranging from 6 to 20, with corresponding descriptors to help individuals self-assess their effort level during exercise. RPE allows individuals to describe how hard or easy an activity feels to them, taking into account factors like heart rate, breathing rate, muscle fatigue, and overall discomfort.

During the study, injury incidence was assessed over an 8-week training period and continued to be monitored for up to 12 weeks after the cessation of the supervised warm-up protocols. Injury rates were calculated as the number of injuries recorded during the intervention period divided by the total number of cyclists participating in the respective warm-up training program. Weekly injury logs were maintained by physiotherapists and coaches, who documented the type, location, and severity of each injury using standardized forms based on the consensus statement27. Injuries were categorized as those resulting in partial or complete inability to train with severity classified on time lost from training or competition. Specifically, an injury was documented if it resulted in a cyclist’s inability to participate in the subsequent training session or competition.

Statistical Package for the Social Science, SPSS version 25.0 (SPSS, Inc., Chicago, IL). was used to conduct the statistical analysis. Descriptive statistics (mean and standard deviation) were used to describe the demographic details. All statistical tests were performed at the 0.05 level of significance (i.e., p < 0.05) and the confidence interval was set at 95%. A paired sample t-test was applied to compare the pre and post data.

The FIFA 11 + warm-up program for cyclists is structured into three parts designed to enhance their performance and reduce the risk of injuries28,29. It is a time-efficient program, with each session lasting 20 min and recommended for four days a week over eight weeks. Part 1, lasting 5 min, involves slow-speed running and active stretching exercises such as jogging, leg swings, dynamic lunges, and calf raises. Part 2, taking 10 min, focuses on strength and balance through core exercises like squats, single-leg balance, planks, and more. It offers progressive levels of difficulty to cater to cyclists’ varying needs. Part 3, also 5 min long, emphasizes dynamic movements with moderate-speed running and planting/cutting exercises, refining cycling-specific motions (Table 1).

Conventional warm-up program was specifically designed for professional cyclists; this regimen spans a duration of 30 min per session and is recommended for four days a week over eight weeks. This program included an array of exercises, combining cardiovascular activation, dynamic stretching, strength and conditioning routines, and cycling-specific movements. These exercises were strategically integrated to meet the unique demands faced by professional cyclists to ensure that cyclists are not only physically ready but also mentally primed for their rigorous training and competition schedules. While distinct from the FIFA 11 + program, the Conventional warm-up program underscores the significance of comprehensive warm-up routines in optimizing cyclist performance and minimizing the risk of injuries.

A total of 80 male professional road cyclists were included in the study based on specific criteria of selection with an age group between 18 and 45 years. The mean age was found to be 28.08 ± 6.82 in FIFA 11 + and 27.98 ± 6.78 years in conventional warmup group while the BMI was 25.08 ± 2.11 kg/m2 in FIFA 11 + and 24.36 ± 2.55 kg/m2 in conventional warm up group (Table 2).

The clinical incidence rates (%) of injuries in various body regions among cyclists before and after undergoing either the Conventional or FIFA 11 + warm-up program were examined (Fig. 2). The data reveals significant insights into injury prevention. For the Thigh and Knee regions, the FIFA 11 + program demonstrated a substantial reduction in clinical incidence rates compared to the Conventional program. Similarly, the Ankle, Back, Shoulder, Elbow, and Others regions also exhibited decreased clinical incidence rates with the FIFA 11 + program. This indicates the program’s effectiveness in mitigating injuries across multiple body parts. Notably, the FIFA 11 + warm-up program displayed a consistent pattern of lower clinical incidence rates post-training, suggesting its potential as a valuable injury prevention strategy for cyclists.

The independent t-test was utilized to examine the differences in outcome variables between two groups of cyclists (Table 2). Cyclists in the FIFA 11 + group exhibited a statistically significant improvement in flexibility, as assessed by the V Sit test, compared to the conventional warm-up group. Additionally, the FIFA 11 + group showed a significant enhancement in the 3-kilometer running performance, as evidenced by a lower completion time, whereas the conventional warm-up group did not display a significant change in this regard. Moreover, the rate of perceived exertion (RPE) significantly decreased in the FIFA 11 + group following the warm-up program, indicating a reduced perception of exertion during the 3-kilometer running test. In contrast, the conventional warm-up group did not experience a significant change in RPE.

Further, paired t-test was employed to evaluate the changes in various performance and fitness measures to find the effectiveness of these warm-up programs in optimizing cyclist’s athletic performance (Table 3). The FIFA 11 + warm-up program generated significant improvements in various critical aspects of cyclist performance and fitness. These enhancements encompassed notable progress in flexibility, agility, and 3-kilometer running performance, suggesting that the program not only enhances cycling-specific skills but also contributes to overall athletic capabilities.

Moreover, the FIFA 11 + warm-up program resulted in enhanced cycling performance, possibly due to its emphasis on cardiovascular activation and muscle warm-up exercises, which prepare the body for the demands of cycling. Additionally, the program’s core strengthening and balance exercises likely contributed to improved core stability and overall balance, which are essential for maintaining proper posture and control while cycling.

Clinical incidence (%) (Injury rates) before (Pre) and after (Post) the implementation of either the conventional or FIFA 11 + warm-up program in various body regions. Clinical incidence (%) is calculated as the number of injuries divided by the total number of cyclists participating in the respective warm-up training program.

One particularly noteworthy outcome was the significant reduction in perceived exertion (RPE) during cycling among those who followed the FIFA 11 + warm-up program. This decrease in RPE can be attributed to the program’s effectiveness in priming the body for exercise, reducing muscle fatigue, and improving overall endurance. The combination of improved fitness, reduced muscle tension, and enhanced neuromuscular control may have collectively contributed to this notable reduction in RPE.

The FIFA 11 + warmup program, though initially designed for soccer players aligns well with the biomechanical demands of cycling. Its dynamic stretches, such as high knees and lunges, core-strengthening routines like planks, and neuromuscular control exercises like single-leg balance, address the repetitive pedaling motions and prolonged postural requirements intrinsic to cycling. These exercises specifically target key muscle groups such as the quadriceps, hamstrings, and gluteus muscles, enhancing stability and mitigating the risk of overuse injuries and fatigue. Traditional warm-up methods such as low-intensity pedaling and static stretching, often lack the capacity to prime the neuromuscular system adequately or engage critical muscle groups involved in cycling, thus contributing to heightened injury risks and suboptimal performance (Tomaras & MacIntosh, 2011). Additionally, these methods may induce premature fatigue, reducing peak torque and cycling efficiency during intense efforts. The FIFA 11 + program, by incorporating dynamic exercises such as single-leg balance drills and core stabilization movements addresses these gaps, enhancing neuromuscular activation, joint stability, and overall performance. The findings of this study demonstrate a reduction in cycling-specific injury rates and measurable improvements in biomechanical performance, such as enhanced pedaling efficiency and postural stability. These outcomes underscore the potential of the FIFA 11 + program as an effective injury prevention and performance enhancement strategy tailored to the unique demands of cycling.

While the FIFA 11 + program has shown success in improving neuromuscular control and mitigating injury risks, targeted adaptations could enhance its relevance to cycling. Incorporating exercises tailored to pedaling mechanics and prolonged postural endurance would align the program more closely with cycling’s unique demands. Furthermore, adjusting the sequence to prioritize lower extremity strength and joint stability may amplify its benefits for cyclists9,16. This study provides preliminary evidence supporting the program’s potential to reduce cycling-related injuries while enhancing performance metrics. Previous research demonstrates the FIFA 11 + program’s effectiveness across various sports, soccer30 and basketball15 where it consistent use led to 30% reduction in injury incidence among soccer players31. Similar results were observed in female youth soccer players, with a significant decrease in lower extremity injuries following regular implement implementation32. Research has demonstrated that regular implementation of the FIFA 11 + warmup can significantly decrease the occurrence of common soccer injuries, such as ankle sprains and knee ligament injuries13. These findings, combined with the program’s emphasis on neuromuscular control, dynamic balance and muscle activation, underscore its value as comprehensive warm-up strategy for injury prevention and performance enhancement30. While its direct application to cycling remains underexplored, these attributes suggest that structured adaptations could yield similar benefits for cyclists.

The study results demonstrated notable improvements in agility, attributed to the dynamic movements and neuromuscular control exercises integral to the FIFA 11 + program. Such improvements are critical for cyclists to adeptly navigate diverse terrains and execute precise bike maneuvers. The study results revealed that the FIFA 11 + training program had a significant positive effect on agility and explosive power in the volleyball players indicating its potential as an effective tool for enhancing these aspects in male college volleyball players29. Daneshjoo et al. (2013) conducted a study on young male football players and found that the FIFA 11 + program led to improvements in agility, as measured by the Illinois agility test, and balance, as measured by the Y balance test33. Furthermore, the program resulted in noteworthy gains in flexibility, which can be attributed to its incorporation of stretching and mobility exercises. Enhanced flexibility is of paramount importance for cyclists as it enables a broader range of motion, thus reducing the risk of muscle strain and optimizing overall cycling biomechanics34.

The study’s findings reveal a significant improvement in explosive power among cyclists who followed the FIFA 11 + warm-up program. This enhancement can be attributed to the program’s focus on dynamic movements that optimize force application during sprints and accelerations. Cyclists who followed the program exhibited greater capacity for quick bursts of power, which are vital for conquering steep inclines, accelerating out of corners, and achieving competitive advantages during races. Another study showcased that a 10 weeks training period involving the FIFA 11 + warmup significantly improved agility and broad jump performance in basketball players35. Similarly, the study conducted by Shah Hosseini et al. (2019) explored the effects of an 8-week FIFA 11 + training program on the agility and explosive power of male college volleyball players29. In one study conducted on cyclists, it was observed that the post-broad jump mean was lower than pre-broad jump test but there was a good correlation36. Studies examining the effect of the FIFA 11 + warm-up program on adult males have demonstrated an improvement in jumping performance. Following the implementation of FIFA 11 + kids, young children exhibited enhanced jumping ability (27). Akbari et al. evaluated the influence of FIFA11 + on the vertical leap of 17-year-old football players and suggested that a four week of application of the FIFA 11 + warm-up program enhances the physical performance of young individuals37.

Additionally, the study revealed significant gains in core muscle strength among cyclists who underwent the FIFA 11 + warm-up program. Core strength is fundamental for maintaining proper posture, stability, and control while cycling. The program’s core-strengthening exercises, such as planks and balance routines, likely contributed to improved core stability, reducing the risk of injuries and enhancing overall cycling biomechanics. Previous research studies, including one conducted by Ayala et al. (2017) investigated the effects of FIFA 11 + warmup on neuromuscular control in female soccer players and found that the program led to improvements in neuromuscular control, demonstrated by enhancements in postural stability and balance. The authors suggested that these improvements could contribute to reducing the risk of injury during gameplay38. Silvers-Granelli et al. (2015) investigated the effects of the FIFA 11 + program on lower extremity muscular strength in football players and observed significant improvements in lower extremity strength, as measured by a single-leg hop test39. Furthermore, a study focusing on U12 soccer players compared the FIFA 11 + program to a typical dynamic warm-up and found a greater increase in trunk muscular endurance and similar improvements in agility40. However, studies by Impellizzeri et al. and Zarei et al. demonstrated that the FIFA 11 + workouts did not lead to improvements in the Illinois agility test scores12.

In addition, the FIFA 11 + warm-up program led to a significant improvement in 3-kilometer running performance, as indicated by a lower completion time. One study found that the program led to a significant improvement in 3-kilometer running performance, as indicated by a lower completion time41. A study by Palazon et al. indicated acute (post-exercise) results in physical performance measures (sprint time, dynamic balance, jumping height and joint ROM) following the FIFA 11 + program in adolescent football players. Another noteworthy conclusion was that the training stimuli delivered by the FIFA 11 + warm-up program performed three times per week for four weeks (12 sessions) appeared insufficient in producing positive training results on physical performance measures42. The findings of the present study support the effectiveness of the FIFA 11 + warmup program in cyclists as a means to prevent injuries and enhance their performance.

The Rate of Perceived Exertion (RPE) significantly decreased in the FIFA 11 + group following the warm-up program. This reduction in RPE suggests that the FIFA 11 + warm-up program may help athletes perceive their exercise as less strenuous, potentially contributing to improved endurance and exercise tolerance. Studies have shown that RPE can decrease after particular training in various sports43, including resistance training44, resistance exercise45, tennis46, and team sports43. The study found that 5 weeks of the FIFA 11 + warm-up program improves the jumping performance of elite female futsal athletes without adversely affecting speed or perception of physical exertion28. RPE can be used to monitor training load and adjust training intensity, making it a valuable tool for athletes and coaches in various sports.

The study had few limitations. The quasi-experimental design and absence of a control group potentially limit the generalizability of the findings. While improvements in performance were observed following changes in the warm-up protocol, the long-term effects on injury prevention remain unclear. Furthermore, variability in bicycles styles among participants was not controlled, which may have influenced the outcomes. Variations in participants’ baseline performance levels, ranging from state to national-level athletes, may have influenced the results, limiting the generalizability to cyclists with similar training backgrounds. Lastly, the lack of follow-up data to evaluate the sustained impact of the FIFA 11 + program on physical fitness adds another constraint to the study’s scope.

This study has demonstrated the substantial benefits of implementing the FIFA 11 + warm-up program for cyclists. The program’s positive impact on various aspects of cyclists’ performance and injury prevention is evident in our findings. Although the conventional warm-up program also showed improvements, the FIFA 11 + program consistently outperformed it in these areas. These improvements are attributed to the program’s focus on dynamic exercises, cardiovascular activation, and neuromuscular control. Furthermore, our analysis of clinical incidence rates of injuries across different body regions revealed that the FIFA 11 + warm-up program effectively reduced the incidence of injuries in various body regions compared to the conventional warm-up program. Incorporating the FIFA 11 + warm-up program into cyclist training regimens, as supported by our results, can contribute to enhanced performance, reduced injury risk, and overall safer cycling experiences. This research underscores the significance of evidence-based warm-up programs tailored to specific sports, emphasizing the importance of injury prevention in the world of cycling.

Cycling professionals and sport scientists are encouraged to integrate the FIFA 11 + warm-up program into training to enhance flexibility, core strength, balance, and injury prevention. Key exercises like single-leg balance, lunges, and planks can improve pedaling efficiency and neuromuscular control. Tailoring the program to cycling-specific demands, such as posture endurance and repetitive pedaling, while monitoring Rate of Perceived Exertion (RPE), can further optimize performance and reduce injury risks. This program offers a practical and effective tool for improving cycling performance when combined with sport-specific training.

This study suggests exploring the long-term effects of the FIFA 11 + warm-up program on cyclist performance and injury prevention, tailoring warm-up routines to individual cyclists’ needs, conducting comparative studies with other warm-up protocols, assessing the program’s applicability for novice cyclists, investigating its psychological impact, seamlessly integrating it into training programs, adapting it for different cycling disciplines, incorporating technology for enhanced monitoring, adopting a multidisciplinary approach in program development, and promoting awareness and education within the cycling community. These avenues of research can further refine warm-up strategies, optimize cyclist performance, and reduce injury risks, enhancing the overall cycling experience.

The datasets generated and/or analyzed during the current study are available from the corresponding author on reasonable request.

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The authors extends their appreciations to the Deanship of Scientific Research, King Saud University for funding through Vice Deanship of Scientific Research Chairs; Rehablitation Research Chair.

The study was funded by King Saud University, Deanship of Scientific Research, Vice Deanship of Scientific Research Chairs; Rehablitation Research Chair.

Department of Physiotherapy, School of Allied Health Sciences, Manav Rachna International Institute and Studies (MRIIRS), Faridabad, 121001, India

Riya Panchal, Moattar Raza Rizvi & Ankita Sharma

College of Healthcare Professions, Dehradun Institute of Technology (D.I.T) University, Diversion Road, Makka Wala, Mussoorie, Uttarakhand, 248009, India

Moattar Raza Rizvi

Department of Physiotherapy, Amity Institute of Allied and Health Sciences, Amity University, Noida, India

Ankita Sharma

Respiratory Care Department, College of Applied Sciences, Al-Maarefa University, Ad Diriyah, 13713, Riyadh, Saudi Arabia

Fuzail Ahmad

Department of Physical Therapy and Health Rehabilitation, College of Applied Medical Sciences, Majmaah University, 11952, Al-Majmaah, Saudi Arabia

Shahnaz Hasan, Abdul Rahim Shaik & Mohamed K. Seyam

Department of Physical therapy, College Nursing and Health Sciences, Jazan University, 45142, Jazan, Saudi Arabia

Shadab Uddin & Waseem Mumtaz Ahamed

Rehabilitation Research Chair, Department of Rehabilitation Sciences, College of Applied Medical Sciences, King Saud University, P.BOX.10219, 11433, Riyadh, Saudi Arabia

Amir Iqbal & Ahmad H. Alghadir

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Study idea, conception, and design: R.P. M.R.R. A.S. S.U. W.M.A. M.J.A. A.H.A. and S.K.; Design: R.P. M.R.R. and A.S.; Supervision: S.K. A.H.A. and M.R.R.; Resources: R.P. S.K. F.A. and S.H.; Materials and Methodology: R.P. M.R.R. AS. and S.K.; Data Collection and/or procession: R.P. and A.S.; Data analysis and/or Interpretation: M.R.R. A.H.A. W.M.A. S.U. M.J.A. A.I. F.A. and S.H.; Financial support: A.H.A.; Literature search: R.P. A.S. S.U. W.M.A. M.J.A. and S.K.; Writing of manuscript (initial draft): R.P. M.R.R. A.H.A, F.A. S.H. S.U. W.M.A. M.J.A. and A.I.; Critical review and editing (final draft): M.R.R. A.S. A.H.A. F.A. S.H. S.U. W.M.A. M.J.A. A.I. and S.K. All authors read, understood, and approved the manuscript’s final version to be submitted or published.

Correspondence to Amir Iqbal.

The authors declare no competing interests.

The study was carried out in compliance with the principles of the Declaration of Helsinki and approved from the ethical committee at Faculty of Allied Health Sciences in accordance to Ethical Principles for Medical Research Involving Human (WMA Declaration of Helsinki) having reference No: MRIIRS/FAHS/DEC/2021-S28 dated 15th April, 2021. A written informed consent was obtained from each participant before starting of the study.

We ensured that patients were fully aware that the results and data collected during the study might be used for publication purposes. This consent process involved providing detailed information about the nature of the publication, including potential outlets (such as scientific journals or conferences) and the level of anonymity or confidentiality that would be maintained in the published materials.

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Panchal, R., Rizvi, M.R., Sharma, A. et al. Comparing the effectiveness of the FIFA 11+ warm-up and conventional warm-up in enhancing cyclist performance and mitigating injury risk. Sci Rep 15, 9430 (2025). https://doi.org/10.1038/s41598-025-91005-z

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Received: 27 August 2024

Accepted: 17 February 2025

Published: 19 March 2025

DOI: https://doi.org/10.1038/s41598-025-91005-z

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