11+ Warm-Up
The 11+ Warm Up
The 11+ warm up is a complete warm up program for training and game day, comprising of 3 parts of 15 exercises in total.
For each training session, complete all 3 parts (Running part 1, Strength, Running part 3).
On game day only complete Running parts 1 and 3.
Exercises should be completed in order and none skipped. All 15 exercises should take around 15-20 minutes, leaving the players well prepared for training or the rigours of the game.
Running
Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 6 metres apart and 6 metres wide. Split your group into two with two players starting at the first pair of cones and working their way along the cones performing the various exercises. After the last cone run back along the outside of the cones and repeat with the following exercise.
Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 6 metres apart and 6 metres wide. Split your group into two with two players starting at the first pair of cones and working their way along the cones performing the various exercises. After the last cone run back along the outside of the cones and repeat with the next exercise.
Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 6 metres apart and 6 metres wide. Split your group into two with two players starting at the first pair of cones and working their way along the cones performing the various exercises. After the last cone run back along the outside of the cones and repeat with the next exercise.
Strength
There are 3 different levels of increasing difficulty. You should start at level 1 and only move onto the next level of difficulty when you have correctly and comfortably performed the exercise in several successive trainings, with good accurate form and technique.