Comparing the acute and short-term effects of FIFA 11+ and total motion release warm-up programs on dynamic balance and physical performance on male football players

Background Football demands intense physical and technical effort, so effective warm-up routines are vital for preparing athletes. This study compares the immediate and short-term effects of two different warm-up programs: FIFA 11+, which offers a structured neuromuscular and plyometric approach, and Total Motion Release (TMR), a therapeutic method aimed at correcting movement asymmetries. Methods Forty-five male football players (15 per group) were randomly assigned to FIFA 11+ (17.60±0.74 years), TMR (17.67±0.90 years), or control (17.73±0.80 years). Y-balance test, vertical jump, sprinting speed, agility, and knee valgus angle were measured before, immediately after, and two hours post-intervention. Statistical analysis was conducted using SPSS 24 and STATA 17 at a 0.05 significance level. Results FIFA 11+ produced large, sustained reductions in knee valgus angle versus control (mean Δ≈ −4.0° to −4.7°; SMD = 1.01–1.05) and improved agility (SMD = −1.20 to −1.63), with acute sprint benefits (Δ= −0.31s, SMD = −0.96) that diminished by 2h. In Y-balance test posterolateral reach, FIFA showed greater immediate improvement than control (Δ= −9.04%, SMD = −1.1, p< 0.001), while TMR’s effects were smaller but more retained at 2h (Δ= −7.50%, p= 0.05). Both interventions modestly improved anterior reach (SMD≈ −0.63, p=0.05). TMR showed no superiority over FIFA in any outcome. Conclusion Both FIFA 11+ and TMR improve balance and physical performance, but through different mechanisms. FIFA 11+ shows acute improvements in agility, jumping, and knee valgus control that persist for up to two hours, making it potentially suitable as a pre-match warm-up. TMR appears to provide more sustained balance support, which may help manage fatigue during prolonged activity. When applied together, these programs may offer complementary benefits for short-term performance preparation. Level of evidence: 1b Trial registration IRCT20240616062147N1, registered on 22/06/ 2024.