The 11+ Injury Prevention Program in Pairs
Students learn and practice the 11+ in pairs, a preventive warm-up routine of running, strength, balance, and jumping designed to reduce knee and ankle injuries. Each pair checks another pair's technique using key-point cards.
How to play
- Setup: six pairs of cones set 5 yards apart in parallel lanes; pairs start at each lane.
- Part 1 (6 min): running drills in the lanes (easy jog, hip out, hip in, circling a partner, shoulder-contact jumps, quick forward and back), two trips each.
- Part 2 (9 min): strength and balance on mats: front and side planks, Nordic curls, single-leg balance with an imaginary ball pass, and squats with knee alignment; 3 minutes per block.
- Part 3 (4 min): fast running over 40 yards, bounding, and plant-and-cut direction changes.
- Peer check (3 min): using the card, each pair checks that the other's knees don't cave in on squats and landings.
Rules
- Safety: knee always lined up over the toes; if it caves in, lower the intensity.
- During Nordic curls, the anchor never lets go of the ankles.
- Follow the program order: don't skip the strength part.
- Joint pain means stop and tell the teacher.
Variations
Easier
Level 1 of the program with static exercises and fewer reps.
Standard
Level 2 with dynamic exercises and partner feedback.
Harder
Level 3 with single-leg hops, planks with leg lifts, and partner nudges during balance.
Adaptations
- Limited mobility: seated core and arm strength with bands, plus the peer-check role.
- Visual impairment: running with a guide and floor exercises explained by touch.
- Lower fitness: one trip per drill and 30-second breaks.
Learning goals
- Learn and perform an evidence-based injury prevention program.
- Control knee alignment in squats, jumps, and cuts.
- Give a partner technique feedback using specific criteria.
Equipment for a class of 25
- cones: 12
- mats: 13
- cards: 13
Teacher tip
Repeated twice a week for a quarter, students can take it to their own teams as a warm-up. The usual mistake is rushing through it without control.
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