INTRODUCTION: The injury prevention and warm-up exercises programmes improve physical performance and injury ratio, but it is poorly investigated in amateur football. OBJECTIVES: To assess the effects of two warm-up multi-station programmes (IAI-programme and FIFA11+) through JPS, LSDT and CMJ. STUDY DESIGN: Randomised controlled trial. METHODS: 36 football players were randomised into 2 groups: IAI-programme (n = 18) and FIFA11+ (n = 18) and performed the intervention protocol for 6 weeks. JPS, LSDT and CMJ were measured at baseline, after 6, 10 and 18 weeks (from baseline). The inter-group and intra-group differences were assessed by repeated-measures analysis of variance test (ANOVA). RESULTS: Significant differences between groups were found after 18 weeks in the absolute angular error (-2.18 (-4.33 to -0.047), d = 0.69, p < 0.05) of the JPS and in the CMJ (p = 0.001, partial-eta2 = 0.298) in favour of IAI-programme when compared to FIFA11+. No significant differences between groups were found in the LSDT. There were also intra-group differences observed in the LSDT in both groups. CONCLUSIONS: IAI-programme can provide sensitive benefits with respect to the proprioceptive ability of knee flexion and CMJ than FIFA11 +. Both IAI-programme and FIFA11+ present improvements in the dynamic postural control measured by the LSDT.

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