Alterations in knee biomechanics and motor performance following 3 months training with the Football+ and 11+ warm-up programs among amateur female players. A three-armed cluster allocated, non-randomized intervention study.

This cluster alocated comparative study (DRKS00036644) primarily evaluated the effects of the Football+ and the established FIFA 11+ (the 11+) on knee biomechanical risk factors. A secondary outcome included performance measures and their retention following a 10-week no-intervention period. Three German amateur women’s teams (24.3±5.3 years, 1.73±0.07 m, 64.3±8.0 kg) completed the introductory sessions and were team allocated into the Football+ (n=22), 11+ (n=19), or control (n=16) groups. Baseline assessment included a standardized 3D motion analysis of knee biomechanics during single-leg landing and cutting maneuvers and a performance test battery (sprinting, counter movement jump (CMJ), agility, and dribbling speed. Following a 3-month, twice-weekly supervised intervention, post-intervention testing was performed. A 10-week follow-up tested retention of the performance outcomes. Statistical significance was set at α≤ 0.05. ANOVA revealed significant time and time × group interactions across multiple knee biomechanical variables. The Football+ showed consistently larger magnitudes of change compared with the 11+, while the control group demonstrated limited changes (p= .005-.047; η 2 = 0.14-0.24). Similar interaction effects were observed for sprinting, agility, and dribbling performance (p = .002-0.01; η 2 = 0.13-0.23). Performance improvements were not retained after a 10-week no-intervention period. The Football+ and 11+ programs improved high-risk movement patterns associated with an increased risk of knee injury, with more consistent and larger effects observed for the Football+. Improvements in performance measures were observed only following the Football+, supporting its potential as a time-efficient, dual-purpose warm-up. The performance improvements were not maintained following the no-intervention period.