The 11+ Warm Up

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.

Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 5-6 metres apart. Split your group into two with two athletes 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 .

In part 2 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.

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

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The 11+