AF11+ Starter Pack for Coaches
Everything you need to implement evidence-based injury prevention with your team. Get started in 4 simple steps.
📥 Essential Downloads
Download these ready-to-use worksheets and guides to implement the program today. All materials are research-backed and field-tested by coaches worldwide.
Quick Reference Guide
At-a-glance program overview with all 15 exercises and coaching tips
Weekly Planner Worksheet
Plan your training week, track compliance, and set goals
Best Practices Checklist
Step-by-step checklist to avoid common pitfalls and maximize success
Pre-Season Assessment
Evaluate each player's baseline and identify individual needs
Compliance Tracking Sheet
4-week tracking form for attendance, progression, and injury surveillance
Frequently Asked Questions
Answers to 30+ common questions from coaches worldwide
📚 How to Get Started
Understand the Program
The AF11+ is a 20-minute warm-up program proven to reduce injuries by 30-50% when performed at least twice weekly. It consists of 15 exercises divided into three parts:
Part 1 (8 min)
Running exercises with active stretching and controlled contact
Part 2 (10 min)
Strength, balance, plyometrics with 3 difficulty levels
Part 3 (2 min)
High-speed running with cutting movements
Key Evidence: Multiple studies show 30-50% reduction in all injuries and up to 60% reduction in hamstring injuries. Female players aged 13-18 see especially strong results.
Prepare Your Team
Success starts with education and buy-in. Before your first session:
Practice all 15 exercises until you can demonstrate proper form
Explain injury prevention benefits using relatable statistics
Share program details and expected benefits with families
You need: 6-8 cones, stopwatch, mats (optional), adequate space (40x30m)
Implement & Track
Start with Level 1 exercises for everyone. Focus on quality over speed:
Compliance is Key!
Teams achieving 80%+ attendance see 40-50% injury reduction. Teams below 60% see minimal benefits.
Optimize & Sustain
After 4 weeks, focus on individualization and long-term sustainability.
Individual Progression
- • Allow players to advance at their own pace
- • Master current level before progressing
- • Typical timeline: 4-6 weeks per level
Keep It Fresh
- • Introduce exercise variations
- • Create team challenges and competitions
- • Celebrate progress and milestones