The science behind Flowgen

Tier A · Strong evidence

Neuromuscular warm-up programmes combine balance, controlled landing, strength and running. They can reduce football injuries. Thorborg and colleagues’ 2017 meta-analysis found about a 39% reduction in overall injury risk for the named FIFA 11+ programme. That result belongs to that programme and its trials; it is not a measured result for Flowgen.

The original programme is for ages 14 and over. FIFA 11+ Kids is a 15-minute programme of seven exercises for under-14s. For exact programme exercises, consult FIFA’s injury-prevention resources, the official Kids programme page and FIFA medical resources.

Flowgen uses its own words and exercises, based on the principles of neuromuscular warm-ups. It does not reproduce those programmes or claim their results.

Tier B · Widely accepted principles

These are general sports-science and motor-learning principles. Effects vary; we attach no numeric improvement claims.

• Build difficulty gradually and plan recovery.
• Spread focused practice across the week instead of cramming.
• Mix related skills; varied practice can support retention and transfer even when it feels harder.
• Include game-like decisions, scanning, direction changes and appropriate pressure.
• Use specific feedback after a set, rather than constant comments on each rep.
• Train both feet with one clear session focus.
• Protect sleep, rest days and sensible weekly load, especially while growing.

Tier C · Contested: a cue style, not a promise

We often say “pass through the gate” rather than giving a list of body movements. A 2021 meta-analysis by Chua and colleagues supported external-focus cues. A bias-corrected re-analysis by McKay and colleagues, a non-peer-reviewed preprint, found the average effect small to nil. We use these cues because they are natural and simple, without claiming a proven advantage.

Our conservative safety defaults

These numbers are Flowgen’s choices, not findings from a particular study: full warm-ups of 8–15 minutes, three minutes for Quick 5, at most two credited sessions a day and at least one day without a full session each week. Total session caps are 40 minutes under 12, 60 minutes at 12–15 and 75 minutes from 16. Under-14s get gentler, playful work without maximal-sprint repeats or heavy weights. Players 14+ are offered a recovery week after four consecutive weeks with self-reported hard effort.

Stop for pain, swelling, dizziness or unusual symptoms and see a doctor or physio. For a possible head injury, stop and get checked before playing. Flowgen does not diagnose or prescribe rehabilitation. Under-18s receive no diet, weight-loss or body-composition plans.

What we measure

The private Flowgen Skills Check repeats the same five self-tests: juggling, a five-cone out-and-back dribble, wall passes, a 20 m sprint and weaker-foot wall passes. Under-14s use a non-maximal 15 m fast run; anyone tired or sore should skip the run. Touch/pass tests use 60-second timers.

We compare your results with your previous and first checks, normally four weeks apart. Keep the setup and timing method identical. Small changes between tests are normal. Flowgen ratings based on these results are self-reported estimates, not official, verified or scouted ratings.

What we don’t claim

No promised results, professional pathway or injury protection. No inference that using Flowgen caused a change. Our private aggregate comparisons are observational and self-reported, not proof of cause and effect. Test conditions, growth and measurement noise matter.