THE 11+
PART 1: RUNNING EXERCISES
(8 minutes)
Build a strong foundation for movement, coordination and injury prevention through a series of exercises designed to prepare the body for sport. Follow along with the instructional videos and focus on proper technique and control.
RUNNING EXERCISES
1
RUNNING - STRAIGHT AHEAD
2 sets
-
Make a course of up of six to 10 pairs of parallel cones, approximately five to six meters apart. Two players can start at the same time from the same pair of cones. Jog together all the way to the last pair of cones. On the way back, you can progressively increase your speed as you warm up. Do two sets.
2
RUNNING - HIP OUT
2 sets
-
Walk or jog comfortably, stopping at each pair of cones to lift your knee and rotate your hip outward. Alternate between left and right legs at successive cones. Do two sets.
3
RUNNING - HIP IN
2 sets
-
Walk or jog comfortably, stopping at each pair of cones to lift your knee and rotate your hip inward. Alternate between left and right legs at successive cones. Do two sets.
4
RUNNING - CIRCLING PARTNER
2 sets
-
Run forward in pairs to the first set of cones. Shuffle sideways to 90 degrees to meet in the middle. Shuffle an entire circle around one another and then return to the cones. Repeat for each pair of cones. Remember to stay on your toes and keep your center of gravity low by bending your hips and knees. Do two sets.
5
RUNNING - SHOULDER CONTACT
2 sets
-
Run forward in pairs to the first pair of cones. Shuffle sideways by 90 degrees to meet in the middle then jump sideways toward each other to make shoulder-to-shoulder contact. Make sure you land on both feet with your hips and knees bent. Do not let your knees buckle inward. Make it a full jump and synchronize your timing with your teammate as you jump and land. Do two sets.
6
RUNNING - QUICK FORWARD & BACKWARD
2 sets
-
As a pair, run quickly to the second set of cones then run backward quickly to the first pair of cones, keeping your hips and knees slightly bent. Keep repeating the drill, running two cones forward and one cone backward. Take small, quick steps. Do two sets.
THE 11+
PART 2: STRENGTH • PLYOMETRICS • BALANCE
(10 minutes)
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.
—
FOLLOW THE VIDEO
Watch the instructional video for proper technique and execution.
—
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.
JUMP TO EXERCISE
THE BENCH
Core & Trunk Stability
LEVEL 1
THE BENCH: STATIC
3 sets
-
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.
LEVEL 2
THE BENCH: ALTERNATE LEGS
3 sets
-
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
-
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.
SIDEWAYS BENCH
Hip & Lateral Stability
LEVEL 1
SIDEWAYS BENCH: STATIC
3 sets on each side
-
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.
LEVEL 2
SIDEWAYS BENCH: RAISE & LOWER HIP
3 sets on each side
-
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
-
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.
HAMSTRINGS
Posterior Chain & Hamstring Strength
LEVEL 1
HAMSTRINGS: BEGINNER
1 set
-
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee throughout the exercise. Lean forward as far as you can, controlling the movement with your hamstrings and your gluteal muscles. When you can no longer hold the position, gently take your weight on your hands, falling into a push-up position. Complete a minimum of 3–5 repetitions and/or 60 sec.
LEVEL 2
HAMSTRINGS: INTERMEDIATE
1 set
-
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee throughout the exercise. Lean forward as far as you can, controlling the movement with your hamstrings and your gluteal muscles. When you can no longer hold the position, gently take your weight on your hands, falling into a push-up position. Complete a minimum of 7–10 repetitions and/or 60 sec.
LEVEL 3
HAMSTRINGS: ADVANCED
1 set
-
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee throughout the exercise. Lean forward as far as you can, controlling the movement with your hamstrings and your gluteal muscles. When you can no longer hold the position, gently take your weight on your hands, falling into a push-up position. Complete a minimum of 12–15 repetitions and/or 60 sec.
SINGLE-LEG STANCE
Balance, Coordination & Knee Stability
LEVEL 1
SINGLE-LEG STANCE: HOLD THE BALL
2 sets
-
Starting position: Stand on one leg.
Exercise: Balance on one leg whilst holding the ball with both hands. Keep your body weight on the ball of your foot. Remember: try not to let your knees buckle inwards. Hold for 30 sec. Change legs and repeat. The exercise can be made more difficult by passing the ball around your waist and/or under your other knee.
LEVEL 2
SINGLE-LEG STANCE: THROWING BALL
2 sets
-
Starting position: Stand 2–3 m apart from your partner, with each of you standing on one leg.
Exercise: Keeping your balance, and with your stomach held in, throw the ball to one another. Keep your weight on the ball of your foot. Remember: keep your knee just slightly flexed and try not to let it buckle inwards. Keep going for 30 sec. Change legs and repeat.
LEVEL 3
SINGLE-LEG STANCE: TEST YOUR PARTNER
2 sets
-
Starting position: Stand on one leg opposite your partner and at arm's length apart.
Exercise: Whilst you both try to keep your balance, each of you in turn tries to push the other off balance in different directions. Try to keep your weight on the ball of your foot and prevent your knee from buckling inwards. Continue for 30 sec. Change legs and repeat.
SQUATS
Lower-Body Strength & Knee Control
LEVEL 1
SQUATS: WITH TOE RAISE
2 sets
-
Starting position: Stand with your feet hip-width apart. Place your hands on your hips if you like.
Exercise: Imagine that you are about to sit down on a chair. Perform squats by bending your hips and knees to 90 degrees. Do not let your knees buckle inwards. Descend slowly then straighten up more quickly. When your legs are completely straight, stand up on your toes then slowly lower down again. Repeat the exercise for 30 sec.
LEVEL 2
SQUATS: WALKING LUNGES
2 sets
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Starting position: Stand with your feet at hip-width apart. Place your hands on your hips if you like.
Exercise: Lunge forward slowly at an even pace. As you lunge, bend your leading leg until your hip and knee are flexed to 90 degrees. Do not let your knee buckle inwards. Try to keep your upper body and hips steady. Lunge your way across the pitch (approx. 10 times on each leg) and then jog back.
LEVEL 3
SQUATS: ONE-LEG SQUATS
2 sets
-
Starting position: Stand on one leg, loosely holding onto your partner.
Exercise: Slowly bend your knee as far as you can manage. Concentrate on preventing the knee from buckling inwards. Bend your knee slowly then straighten it slightly more quickly, keeping your hips and upper body in line. Repeat the exercise 10 times on each leg.
JUMPING
Plyometric Power, Landing Control & Dynamic Stability
LEVEL 1
JUMPING: VERTICAL JUMPS
2 sets
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Starting position: Stand with your feet hip-width apart. Place your hands on your hips if you like.
Exercise: Imagine that you are about to sit down on a chair. Bend your legs slowly until your knees are flexed to approx. 90 degrees, and hold for 2 sec. Do not let your knees buckle inwards. From the squat position, jump up as high as you can. Land softly on the balls of your feet with your hips and knees slightly bent. Repeat the exercise for 30 sec.
LEVEL 2
JUMPING: LATERAL JUMPS
2 sets
-
Starting position: Stand on one leg with your upper body bent slightly forwards from the waist, with knees and hips slightly bent.
Exercise: Jump approx. 1 m sideways from the supporting leg onto the free leg. Land gently on the ball of your foot. Bend your hips and knees slightly as you land and do not let your knee buckle inwards. Maintain your balance with each jump. Repeat the exercise for 30 sec.
LEVEL 3
JUMPING: BOX JUMPS
2 sets
-
Starting position: Stand with your feet hip-width apart. Imagine that there is a cross marked on the ground and you are standing in the middle of it.
Exercise: Alternate between jumping forwards and backwards, from side to side, and diagonally across the cross. Jump as quickly and explosively as possible. Your knees and hips should be slightly bent. Land softly on the balls of your feet. Do not let your knees buckle inwards. Repeat the exercise for 30 sec.
THE 11+
PART 3: RUNNING EXERCISES
(2 minutes)
Develop speed, agility and explosive power through dynamic running and sprinting exercises designed to improve performance on the field. Follow along with the instructional videos and focus on proper technique, control and progression.
RUNNING EXERCISES
1
RUNNING - ACROSS THE PITCH
2 sets
-
Run across the pitch, from one side to the other, at 75-80% maximum pace. Do two sets.
2
RUNNING - BOUNDING
2 sets
-
Run with high bounding steps with a high knee lift, landing gently on the ball of your foot. Use an exaggerated arm swing for each step (opposite arm and leg). Try not to let your leading leg cross the midline of your body or let your knees buckle inward. Repeat the exercise until you reach the other side of the pitch, then jog back to recover. Do two sets.
3
RUNNING - PLANT & CUT
2 sets
-
Jog 4-5 steps then plant on the outside leg and cut to change direction. Accelerate and sprint 5-7 steps at high speed (80- 90% maximum pace) before you decelerate and do a new plant and cut. Do not let your knee buckle inward. Repeat the exercise until you reach the other side, then jog back. Do two sets.