11plus_workbook_e

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official publication of the fédération internationale de football Association (fifA) Publisher fifA Medical Assessment and research centre (f-MArc) content Mario Bizzini, Astrid junge, jiri dvorak Photos Andreas lütscher, schulthess clinic, Zürich Graphic design and layout von grebel Motion Print vogt-schild / druck
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 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
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