The 11+ warm up is a complete warm up programme split into 3 parts of 15 exercises in total. For each training session, complete all 3 parts, on game day only complete parts 1 and 3. Exercises should be completed in order and none skipped. All 15 exercises should take around 15-20 mins. Leaving the individuals and their bodies well prepared to undertake training and the rigours of the game.

Choose the correct warm-up depending on whether it’s training or game day.

Training Day

Game Day

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