11plus_workbook_e

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TABle of conTenTs prefAce 4 inTroducTion 5 sTrucTure of The “11+” 6 BodY posiTion 7 KeY eleMenTs of injurY prevenTion 8 MoTivATion And coMpliAnce 9 how To TeAch The “11+” 10 progression To The nexT level 11 field seT-up 12 The “11+” exercises pArT 1: RUNNING EXERCISES 1 sTrAighT AheAd 16 2 hip ouT 18 3 hip in 20 4 circling pArTner 22 5 juMping wiTh shoulder conTAcT 24 6 QuicK forwArds And BAcKwArds sprinTs 26 pArT 2: STRENGTH, PLYOMETRICS AND BALANCE EXERCISES 7.1 The Bench sTATic 30 7.2 The Bench ALTerNATe LeGs 32 7.3 The Bench ONe LeG LiFT AND hOLD 34 2
TABle of conTenT 8.1 sidewAYs Bench sTATic 36 8.2 sidewAYs Bench rAise AND LOWer hiP 38 8.3 sidewAYs Bench WiTh LeG LiFT 40 9 hAMsTrings BeGiNNer – iNTermeDiATe – ADvANceD 42 10.1 single-leg sTAnce hOLD The BALL 44 10.2 single-leg BAlAnce ThrOWiNG BALL WiTh PArTNer 46 10.3 single-leg BAlAnce TesT YOUr PArTNer 48 11.1 sQuATs WiTh TOe rAise 50 11.2 sQuATs WALKiNG LUNGes 52 11.3 sQuATs ONe-LeG sQUATs 54 12.1 juMping verTicAL JUmPs 56 12.2 juMping LATerAL JUmPs 58 12.3 juMping BOx JUmPs 60 pArT 3: RUNNING EXERCISES 13 Across The piTch 64 14 Bounding 66 15 plAnT And cuT 68 Appendix: freQuenTlY AsKed QuesTions 70 suMMArY 72 3
Page 1: The “11+” A complete warm-up pr
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 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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