Part C
Resistance training activities to develop strength and power
Mountain Climber
Sets: 6 Repetitions: 5
Coaching Points:
- Start in a press-up position
- Alternate driving knees towards the elbows, while fully extending the weight-bearing leg
- One set equals 5 alternating steps
Key Cues:
- Head Lifted
- Shoulders level with hips
- Brace through the trunk
Forward Hop and Stick
Sets: 1 Repetitions: 8 / leg
Coaching Points:
- Hop forwards by taking off and landing on the same leg
- Hopping distance should be far enough to challenge control and balance
Key Cues:
- Brace through the trunk
- Hip, knee, ankle in line
- Soft knees
Pop Press Up: wide to narrow
Sets: 1 Repetitions: 15
Coaching Points:
- Start in a press-up position with the hands close together
- While minimising elbow bend, push explosively through the shoulders and alternate hand position from narrow to wide
Key Cues:
- Head Lifted
- Shoulders level with hips
- Brace through the trunk
Jogging High Ball Jumps
Sets: 2 Repetitions: 5
Coaching Points:
- Begin jogging forwards, then alternate jumping off from one leg and driving the lead knee upwards
- Reach hands above head as if catching a ball
- Land squarely on both feet in a split stance
Key Cues:
- Hip, knee, ankle in line
- Soft Knees
- Knee over toes
Diagonal Shuffle to Lunge
Sets: 2 Repetitions: 5
Coaching Points:
- Perform two diagonal side shuffles to the left or right
- Finish each double skip in a lunge position, keeping the trunk facing forwards
- Alternate between performing two diagonal side shuffles to the left and right
Key Cues:
- Chest up
- Hip, knee, ankle in line
- Knee over toes
Shoulder 'Workout'
Sets: 2 Repetitions: 1 Duration: 15 seconds / repetition
Coaching Points:
- Player one raises arms out in from at shoulder-height, while player two grasps player one’s wrists
- Player two attempts to rapidly move player one’s arms up and down, while player one attempts to resist
Key Cues:
- Head neutral
- Pinch the shoulders together
- Brace through the trunk