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8.1 sidewAYs Bench sTATic This exercise strengthens your lateral core muscles, which is important to ensure stability of the body in all movements. Assume the starting position, lying on your side with the knee of your lowermost leg bent to 90 degrees and supporting yourself on your forearm and lowermost leg. During this exercise, lift your pelvis and uppermost leg until they form a straight line with your shoulder and hold the position for 20 – 30 seconds. The elbow of your supporting arm is directly under your shoulder. return to the starting position, take a short break and repeat the exercise on the other side. repetitions: 3 sets (20 – 30 sec. on each side) important when performing the exercise: 1 when viewed from the front, your upper shoulder, hip and upper leg should be in a straight line. 2 when viewed from above, the shoulders, pelvis and both knees should be in a straight line. 3 Your elbow should be directly under your shoulder. 36 do not rest your head on your shoulder. Keep your pelvis stable and do not let it tilt downwards. do not tilt your shoulders, pelvis or legs forwards or backwards.
8.1 sidewAYs Bench sTATic cOrrecT WrONG 37 3 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 36 and 37: 7.3 The Bench ONe LeG LiFT AND hOLD
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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