11plus_workbook_e

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pArT 1: RUNNING EXERCISES 1 straight ahead 2 hip out 3 hip in 15 4 circling partner 5 jumping with shoulder contact 6 Quick forwards and backwards sprints
Page 1: The “11+” A complete warm-up pr
Page 4 and 5: TABle of conTenTs prefAce 4 inTrodu
Page 6 and 7: prefAce physical exercise is the be
Page 8 and 9: PART 1 RUNNING EXERCISES · 8 MINUT
Page 10 and 11: KeY eleMenTs of injurY prevenTion T
Page 12 and 13: how To TeAch The “11+” start wi
Page 14 and 15: field seT-up The course is made up
Page 18 and 19: 1 running sTrAiGhT AheAD jog straig
Page 20 and 21: 2 running hiP OUT jog to the first
Page 22 and 23: 3 running hiP iN jog to the first c
Page 24 and 25: 4 running circLiNG PArTNer jog forw
Page 26 and 27: 5 running JUmPiNG WiTh shOULDer cON
Page 28 and 29: 6 running QUicK FOrWArDs AND BAcKWA
Page 31 and 32: pArT 2: STRENGTH, PLYOMETRICS AND B
Page 33 and 34: 7.1 The Bench sTATic cOrrecT WrONG
Page 35 and 36: 7.2 The Bench ALTerNATe LeGs cOrrec
Page 37 and 38: 7.3 The Bench ONe LeG LiFT AND hOLD
Page 39 and 40: 8.1 sidewAYs Bench sTATic cOrrecT W
Page 41 and 42: 8.2 sidewAYs Bench rAise AND LOWer
Page 43 and 44: 8.3 sidewAYs Bench WiTh LeG LiFT cO
Page 45 and 46: 9 hAMsTrings BeGiNNer - iNTermeDiAT
Page 47 and 48: 10.1 single-leg sTAnce hOLD The BAL
Page 49 and 50: 10.2 single-leg BAlAnce ThrOWiNG BA
Page 51 and 52: 10.3 single-leg BAlAnce TesT YOUr P
Page 53 and 54: 11.1 sQuATs WiTh TOe rAise cOrrecT
Page 55 and 56: 11.2 sQuATs WALKiNG LUNGes cOrrecT
Page 57 and 58: 11.3 sQuATs ONe-LeG sQUATs cOrrecT
Page 59 and 60: 12.1 juMping verTicAL JUmPs cOrrecT
Page 61 and 62: 12.2 juMping LATerAL JUmPs cOrrecT
Page 63: 12.3 juMping BOx JUmPs cOrrecT WrON
Page 66 and 67:
13 running AcrOss The PiTch run app
Page 68 and 69:
14 running BOUNDiNG Take a few warm
Page 70 and 71:
15 running PLANT AND cUT jog four t
Page 72 and 73:
Appendix: freQuenTlY AsKed QuesTion
Page 74:
What footwear should be worn when d
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