THE 11+
STRENGTH • PLYOMETRICS • BALANCE
Progress through six foundational exercises designed to develop strength, balance, stability and power. Select the appropriate level and follow along with the instructional videos.
HOW TO USE THE PROGRAM
START AT YOUR LEVEL
Begin with the appropriate difficulty level based on your current ability.
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FOLLOW THE VIDEO
Watch the instructional video for proper technique and execution.
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PROGRESS WHEN READY
Move to the next level as your strength, balance and control improve.
You could use small numbers or circles above each heading.
LEVEL 1 - FOUNDATION
Build control and stability.
LEVEL 2 - PROGRESS
Increase challenge and complexity.
LEVEL 3 - ADVANCED
Maximize challenge and power.
LEVEL 1
THE BENCH: STATIC
3 sets
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Starting position: Lie on your front, supporting yourself on your forearms and feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, pull your stomach in, and hold the position for 20–30 sec. Your body should be in a straight line. Try not to sway or arch your back.
THE BENCH
Core & Trunk Stability
LEVEL 2
THE BENCH: ALTERNATE LEGS
3 sets
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Starting Position: Lie on your front, supporting yourself on your forearms and feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, and pull your stomach in. Lift each leg in turn, holding for a count of 2 sec. Continue for 40–60 sec. Your body should be in a straight line. Try not to sway or arch your back.
LEVEL 3
THE BENCH: ONE LEG LIFT & HOLD
3 sets
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Starting position: Lie on your front, supporting yourself on your forearms and feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, and pull your stomach in. Lift one leg about 10–15 cm off the ground, and hold the position for 20–30 sec. Your body should be straight. Do not let your opposite hip dip down and do not sway or arch your lower back. Take a short break, change legs and repeat.
LEVEL 1
SIDEWAYS BENCH: STATIC
3 sets on each side
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Starting position: Lie on your side with the knee of your lowermost leg bent to 90 degrees. Support your upper body by resting on your forearm and knee. The elbow of your supporting arm should be directly under your shoulder.
Exercise: Lift your uppermost leg and hips until your shoulder, hip and knee are in a straight line. Hold the position for 20–30 sec. Take a short break, change sides and repeat.
SIDEWAYS BENCH
Hip & Lateral Stability
LEVEL 2
SIDEWAYS BENCH: RAISE & LOWER HIP
3 sets on each side
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Starting position: Lie on your side with both legs straight. Lean on your forearm and the side of your foot so that your body is in a straight line from shoulder to foot. The elbow of your supporting arm should be directly beneath your shoulder.
Exercise: Lower your hip to the ground and raise it back up again. Repeat for 20–30 sec. Take a short break, change sides and repeat.
LEVEL 3
SIDEWAYS BENCH: WITH LEG LIFT
3 sets on each side
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Starting position: Lie on your side with both legs straight. Lean on your forearm and the side of your foot so that your body is in a straight line from shoulder to foot. The elbow of your supporting arm should be directly beneath your shoulder.
Exercise: Lift your uppermost leg up and slowly lower it down again. Repeat for 20–30 sec. Take a short break, change sides and repeat.