Effects of the Football+ and 11+ Warm‐Up Programs on Motor Performance Among Amateur Female Players: A 12‐Week Intervention With a 10‐Week Follow‐Up

This three‐armed cluster‐allocated interventional study aimed to investigate the effects of a 12‐week Football+ and 11+ warm‐up programs on motor performance and the retention of potential adaptations following a 10‐week no‐intervention period. Five amateur female football teams voluntarily participated, completed the introductory sessions, and were team‐allocated to the 11+ ( n = 20, 23.6 ± 3.9 years, 1.69 ± 0.07 m, 65.4 ± 8.5 kg), the Football+ ( n = 38, 26.5 ± 5.7 years, 1.68 = ± 0.09 m, 63.4 ± 7.5 kg), and Control group ( n = 30, 22.53 ± 3.2 years, 1.66 ± 0.06 m, 64.2 ± 7.8 kg). The experimental groups completed a 12‐week supervised intervention twice weekly, whereas the control group continued its warm‐up routine. Motor performance was assessed pre‐ and post‐intervention using 20‐m sprint, countermovement jump (CMJ), Illinois agility (IA), and dribbling speed (DS) tests. A follow‐up assessment was conducted after a 10‐week no‐intervention period to address retention of the potential improvements. Statistical significance was set at α < 0.05. Linear mixed‐effects model analysis revealed a significant time × group interactions for 20‐m sprint, CMJ, IA, and DS (all p = 0.001–0.013). The Football+ group demonstrated the greatest performance gains across all tests, with sprint time improving by Δ − 0.13 s, CMJ height by Δ + 2.5 cm, agility time by Δ − 0.91 s, and dribbling time by Δ − 0.29 s. The gains obtained did not persist after 10 weeks without intervention. A 12‐week supervised training with the Football+ enhanced motor performance measures among amateur female players compared with the 11+ and traditional warm‐ups. The absence of sustained effects at follow‐up indicates that performance gains are dependent on continued use of the intervention.