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7.3 The Bench ONe LeG LiFT AND hOLD This exercise strengthens your core muscles, which is important to ensure stability of the body in all movements. Assume the starting position by lying on your front, supporting yourself on your forearms and feet. During this exercise, lift your upper body, pelvis and legs up until your body is in a straight line. draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. pull in your stomach and gluteal muscles. lift one leg about 10 – 15 centimetres off the ground and hold the position for 20 – 30 seconds. return to the starting position, take a short break and repeat the exercise with the other leg. repetitions: 3 sets (20 – 30 sec. on each side) important when performing the exercise: 1 Your head, shoulders, back and pelvis should be in a straight line. 2 Your elbows should be directly under your shoulders. 34 do not tilt your head backwards. do not sway or arch your back. do not raise your buttocks. Keep your pelvis stable and do not let it tilt to the side.
7.3 The Bench ONe LeG LiFT AND hOLD cOrrecT WrONG 35 2 1
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 17 and 18: pArT 1: RUNNING EXERCISES 1 straigh
Page 19 and 20: 1 running sTrAiGhT AheAD cOrrecT Wr
Page 21 and 22: 2 running hiP OUT cOrrecT WrONG 19
Page 23 and 24: 3 running hiP iN cOrrecT WrONG 1 2
Page 25 and 26: 4 running circLiNG PArTNer cOrrecT
Page 27 and 28: 5 running JUmPiNG WiTh shOULDer cON
Page 29: 6 running QUicK FOrWArDs AND BAcKWA
Page 32 and 33: 7.1 The Bench sTATic This exercise
Page 34 and 35: 7.2 The Bench ALTerNATe LeGs This e
Page 38 and 39: 8.1 sidewAYs Bench sTATic This exer
Page 40 and 41: 8.2 sidewAYs Bench rAise AND LOWer
Page 42 and 43: 8.3 sidewAYs Bench WiTh LeG LiFT Th
Page 44 and 45: 9 hAMsTrings BeGiNNer - iNTermeDiAT
Page 46 and 47: 10.1 single-leg sTAnce hOLD The BAL
Page 48 and 49: 10.2 single-leg BAlAnce ThrOWiNG BA
Page 50 and 51: 10.3 single-leg BAlAnce TesT YOUr P
Page 52 and 53: 11.1 sQuATs WiTh TOe rAise This exe
Page 54 and 55: 11.2 sQuATs WALKiNG LUNGes This exe
Page 56 and 57: 11.3 sQuATs ONe-LeG sQUATs This exe
Page 58 and 59: 12.1 juMping verTicAL JUmPs This ex
Page 60 and 61: 12.2 juMping LATerAL JUmPs This exe
Page 62 and 63: 12.3 juMping BOx JUmPs This exercis
Page 65 and 66: pArT 3: RUNNING EXERCISES 13 Across
Page 67 and 68: 13 running AcrOss The PiTch cOrrecT
Page 69 and 70: 14 running BOUNDiNG cOrrecT WrONG 6
Page 71 and 72: 15 running PLANT AND cUT cOrrecT Wr
Page 73 and 74: part of a warm-up programme, but ca
Page 76: official publication of the fédér

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