Table 1. Guidelines for performance of “The 11”. Exercise Name Guidelines Figure 2 1 The bench Hold for 15s each leg (1-2 times) a 2 Sideways bench Hold for 15s on each side, twice b 3 Hamstrings *Not performed* - 4 Cross-country skiing 15 times on each leg c 5 Chest-pass 10 times on each leg d 6 Forward bend 10 times on each leg e 7 Figure-of-eight 10 times on each leg f 8 Jumps over a line Side-side 10 times then forward-backward 10 times g 9 Zigzag shuffle Twice through course h 10 Bounding 30 metres twice i 11 Fairplay N/A -