The 11+ has three parts:

Part I: running exercises at a slow speed combined with active stretching and controlled partner contacts;
Part II: six set of exercises, focusing on core and legs strength, balance, and plyometrics/ agility, each with three levels of increasing difficulty; and
Part III: running exercises at moderate/high speed combined with planting/cutting movements.

A key point in the program is to use the proper technique during all of the exercises. Pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position and soft landings. “The 11+” should be completed, as a standard warm-up, at least two to three times a week and should take approximately 20 minutes to complete.