11+Cards English

8/6/2019 11+Cards English

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A complete warm-up program

The11+


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}6m

Part 1 & 3

Part 2

A: Running exercise

B: Jog back

A A

B B

The course is made up o 6 pairs o parallel cones, approx. 5-6mapart.Two players start at the same time rom the rst pair o cones,jog along the inside o the cones and do the various exercises onthe way. Ater the last cone they run back along the outside. Onthe way back, speed can be increased progressively as playerswarm up.

! FIELD SET-UP

A: RunningB: Jog back


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1,2,3 RUNNING EXERCISESPART 1 RUNNING


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Jog straight to the last cone. Make sure you keep your upperbody straight. Your hip, knee and oot are aligned. Do not letyour knee buckle inwards. Run slightly more quickly on the wayback. 2 sets.

Jog to the rst cone, stop and lit your knee orwards. Rotateyour knee to the side and put your oot down. At the next conerepeat exercise on the other leg. Repeat until you reach theother side o the pitch. 2 sets.

Jog to the rst cone, stop and lit your knee to the side. Rotateyour knee orwards and put your oot down. At the next conerepeat exercise on the other leg. Repeat until you reach theother side o the pitch. 2 sets.

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2

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STRAIGHT AHEAD

HIP OUT

HIP IN


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Jog to the rst cone. Shufe sideways towards your partner,shufe an entire circle around one other (without changing thedirection you are looking in) and then shufe back to the rstcone. Repeat until you reach the other side o the pitch. 2 sets.

Jog to the rst cone. Shufe sideways towards your partner.In the middle, jump sideways towards each other to makeshoulder-to-shoulder contact. Land on both eet with your hipsand knees bent. Shufe back to the rst cone. Repeat until you

reach the other side o the pitch. 2 sets.

Run quickly to the second cone then run backwards quickly tothe rst cone, keeping your hips and knees slightly bent. Repeat,running two cones orwards and one cone backwards until youreach the other side o the pitch. 2 sets.

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CIRCLING PARTNER

SHOULDER CONTACT

QUICK FORWARDS & BACKWARDS


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7 THE BENCHPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Lie on your ront, support upper body withorearms. Elbows directly under shoulders.Exercise: Lit upper body, pelvis and legs up until your body isin a straight line rom head to oot. Pull in stomach and glutealmuscles and hold the position or 20-30 sec. 3 sets.Important: Do not sway or arch your back. Do not move yourbuttocks upwards.

Starting position: Lie on your ront, support upper body withorearms. Elbows directly under shoulders. Exercise: Lit upperbody, pelvis and legs up until your body is in a straight line romhead to oot. Pull in stomach and gluteal muscles. Lit each leg inturn, holding or a count o 2 sec. Continue or 40-60 sec. 3 sets.Important: Do not sway or arch your back. Do not move yourbuttocks upwards. Keep pelvis stable and do not let it tilt to theside.

Starting position: Lie on your ront, support upper body withorearms. Elbows directly under your shoulders. Exercise: Litupper body, pelvis and legs up until your body is in a straight line.Pull in stomach and gluteal muscles. Lit one leg about 10-15cmo the ground and hold the position or 20-30 sec. Repeat withother leg. 3 sets. Important: Do not sway or arch your back. Donot move your buttocks upwards. Keep pelvis is stable and donot let it tilt to the side.

7.1

7.2

7.3

STATIC

ALTERNATE LEGS

ONE LEG LIFT AND HOLD


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8SIDEWAYS BENCHPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Lie on your side with the knee o lower-most leg bent to 90 degrees, support yoursel on orearm andlowermost leg. Elbow o supporting arm directly under shoulder.Exercise: Lit pelvis and uppermost leg until they orm a straightline with your shoulder and hold the position or 20-30 sec.Repeat on other side. 3 sets. Important: Keep pelvis stable anddo not let it tilt downwards. Do not tilt shoulders, pelvis or legorwards or backwards.

Starting position: Lie on your side with both legs straight, sup-port yoursel on orearm. Elbow o supporting arm directly undershoulder. Exercise: Raise pelvis and legs until your body ormsa straight line rom the uppermost shoulder to the uppermostoot. Lower hips to the ground and raise them back up again.Continue or 20-30 sec. Repeat on other side. 3 sets.Important: Do not tilt shoulders or pelvis orwards or back-wards. Do not rest head on your shoulder.

Starting position: Lie on your side with both legs straight, sup-port yoursel on orearm and lower leg. Elbow o supporting armdirectly under shoulder. Exercise: Raise pelvis and legs until yourbody orms a straight line rom the uppermost shoulder to theuppermost oot. Lit uppermost leg up and slowly lower it downagain. Continue or 20-30 sec. Repeat on other side. 3 sets.Important: Keep pelvis stable and do not let it tilt downwards.Do not tilt shoulders or pelvis orwards or backwards.

8.1

8.2

8.3

STATIC

RAISE & LOWER HIP

WITH LEG LIFT


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9 HAMSTRINGSPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Kneel with knees hip-width apart; partnerpins your ankles rmly to the ground with both hands.Exercise: Slowly lean orward, while keeping your body straightrom the head to the knees. When you can no longer hold theposition, gently take your weight on your hands, alling into apress-up position. 3-5 repetitions.Important: Do exercise slowly at rst, but once you eel morecomortable, speed it up.

Starting position: Kneel with knees hip-width apart; partnerpins your ankles rmly to the ground with both hands.Exercise: Slowly lean orward, while keeping your body straightrom the head to the knees. When you can no longer hold theposition, gently take your weight on your hands, alling into apress-up position. 7-10 repetitions.Important: Do exercise slowly at rst, but once you eel morecomortable, speed it up.

Starting position: Kneel with knees hip-width apart; partnerpins your ankles rmly to the ground with both hands.Exercise: Slowly lean orward, while keeping your body straightrom the head to the knees. When you can no longer hold theposition, gently take your weight on your hands, alling into apress-up position. Min. 12-15 repetitions.Important: Do exercise slowly at rst, but once you eel morecomortable, speed it up.

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9.2

9.3

BEGINNER

INTERMEDIATE

ADVANCED


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10 SINGLE-LEG STANCEPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Stand on one leg, knee and hip slightly bendand hold the ball in both hands. Exercise: Hold balance andkeep body weight on the ball o your oot. Hold or 30 sec.,and repeat on the other leg. Exercise can be made more dicultby liting the heel rom the ground slightly or passing the ballaround your waist and/or under your other knee. 2 sets on eachleg. Important: Do not let your knee buckle inwards. Keeppelvis horizontal and do not let it tilt to the side.

Starting position: Stand on one leg, ace a partner at a dis-tance o 2-3m. Exercise: Keep balance while you throw the ballto one another. Hold in your stomach and keep weight on theball o your oot. Continue or 30 sec. and repeat on the otherleg. Exercise can be made more dicult by liting the heel romthe ground slightly. 2 sets on each leg. Important: Do not letyour knee buckle inwards. Keep pelvis horizontal and do notlet it tilt to the side.

Starting position: Stand on one leg, at arms length rom yourpartner. Exercise: Keep balance while you and your partner inturn try to push the other o balance in dierent directions.Continue or 30 sec. and repeat on the other leg. 2 sets oneach leg. Important: Do not let your knee buckle inwards. Keeppelvis horizontal and do not let it tilt to the side.

10.1

10.2

10.3

HOLD THE BALL

THROWING BALL WITH PARTNER

TEST YOUR PARTNER


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11 SQUATSPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Stand with eet hip-width apart, hands on

your hips. Exercise: Slowly bend hips, knees and ankles until yourknees are fexed to 90 degrees. Lean upper body orwards. Thenstraighten upper body, hips and knees, and stand up on your toes.Then slowly lower down again, and straighten up slightly morequickly. Repeat or 30 sec. 2 sets.Important: Do not let your knee buckle inwards. Lean upperbody orward with a straight back.

Starting position: Stand with eet hip-wide apart, hands onyour hips. Exercise: Lunge orward slowly at an even pace. Bendhips and knees slowly until your leading knee is fexed to 90degrees. The bent knee should not extend beyond the toes. 10lunges on each leg. 2 sets.Important: Do not let your knee buckle inwards. Keep upperbody straight and pelvis horizontal.

Starting position: Stand on one leg, loosely hold on to yourpartner. Exercise: Slowly bend your knee, i possible until it isfexed to 90 degrees, and straighten up again. Bend slowly thenstraighten slightly more quickly. Repeat on the other leg. 10squats on each leg. 2 sets.Important: Do not let your knee buckle inwards. Keep upperbody acing orward and pelvis horizontal.

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11.2

11.3

WITH TOE RAISE

WALKING LUNGES

ONE-LEG SQUATS


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12 JUMPINGPART 2 STRENGTH PLYOMETRICS BALANCE


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Starting position: Stand with your eet hip-width apart, hands

on your hips. Exercise: Slowly bend hips, knees and ankles untilyour knees are fexed to 90 degrees. Lean upper body orwards.Hold this position or 1 sec. then jump as high as you can, andstraighten whole body. Land sotly on the balls o your eet.Repeat or 30 sec. 2 sets. Important: Jump o both eet. Landgently on the balls o both eet with your knees bent.

Starting position: Stand on one leg. Bend hips, knee and ankleslightly and lean upper body orwards. Exercise: Jump romyour supporting leg approximately 1m to the side onto the otherleg. Land gently on the ball o your oot and bend your hips,knee and ankle. Hold this position or about a second and then

jump on the other leg. Repeat or 30 sec. 2 sets. Important: Donot let your knee buckle inwards. Keep upper body stable andacing orward and pelvis horizontal.

Starting position: Stand with eet hip-width apart, imagine across you are standing in the middle o. Exercise: Jump withboth legs orwards and backwards, rom side to side, and diago-nally across the cross. Keep upper body slightly leaned orwards.Jump as quickly and explosively as possible. Repeat or 30 sec.2 sets. Important: Land sotly on the balls o both eet. Bendhips, knees and ankles on landing. Do not let your knee buckleinwards.

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12.2

12.3

VERTICAL JUMPS

LATERAL JUMPS

BOX JUMPS


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Run approx 40m across the pitch at 75-80% o maximum pace

and then jog the rest o the way. Keep your upper body straight.Your hip, knee and oot are aligned. Do not let your knees buck-le inwards. Jog easily back. 2 sets.

Take a ew warm-up steps then take 6-8 high bounding stepswith a high knee lit and then jog the rest o the way. Lit theknee o the leading leg as high as possible and swing the oppo-site arm across the body. Keep your upper body straight. Landon the ball o the oot with the knee bent and spring. Do not let

your knee buckle inwards. Jog back easily to recover. 2 sets.

Jog 4-5 steps straight ahead. Then plant on the right leg and cutto change direction to the let and accelerate again. Sprint 5-7steps (80-90% o maximum pace) beore you decelerate andplant on the let oot and cut to change direction to the right.Do not let your knee buckle inwards. Repeat the exercise untilyou reach the other side o the pitch, then jog back. 2 sets.

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ACROSS THE PITCH

BOUNDING

PLANT & CUT


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KNEE POSITION

correct incorrect


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11+Cards English