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10.1 single-leg sTAnce hOLD The BALL This exercise improves leg muscle coordination and balance. Assume the starting position, standing on one leg and holding the ball in front of you in both hands. Bend your knee and hip slightly so that your upper body leans forwards slightly. when viewed from the front, the hip, knee and foot of your supporting leg are in a straight line. hold the raised leg slightly behind the supporting leg. During this exercise, hold your balance and keep your body weight on the ball of your foot. hold for 30 seconds, change legs and repeat. The exercise can be made more difficult by lifting the heel from the ground slightly or passing the ball around your waist and / or under your other knee. repetitions: 2 sets (30 sec. on each leg) important when performing the exercise: 1 when viewed from the front, the hip, knee and foot of your supporting leg should be in a straight line. 2 Always keep the hip and knee of your supporting leg slightly bent. 3 Keep your weight on the ball of your foot. 4 Keep your upper body stable and facing forwards. 5 Keep your pelvis horizontal. 44 do not let your knee buckle inwards. do not let your pelvis tilt to the side.
10.1 single-leg sTAnce hOLD The BALL cOrrecT WrONG 1 4 5 45 2 3 2
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 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 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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