Part C

Resistance training activities to develop strength and power

Forward Pogo Jumps
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching points:
  • Maintaining a slight bend in the knees, bound up and down on the balls of the feet while jumping forwards
  • Try to minimise time that feet spend in contact with the ground
Key cues:
  • Head Neutral
  • Chest Up
  • Hips, knees, ankles in line

Forward Double Hop and Stick
Sets: 1 Repetitions: 4 / leg
Coaching points:
  • Hop forwards twice 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
  • Hips, knees, ankles in line
  • Soft knees

Pop Press Up: near to far
Sets: 1 Repetitions: 15
Coaching points:
  • Start in press-up position with the hands in front of the head
  • While minimising elbow bend, push explosively through the shoulders and alternate hand position from in front of the head to under the chest
Key cues:
  • Pinch shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Forward Lunge Jumps
Sets: 1 Repetitions: 10
Coaching points:
  • Starting in a lunge position, jump up while explosively driving the arms up
  • Land with opposite leg now leading
Key cues:
  • Chest Up
  • Brace through the trunk
  • Knee over toes

Figure of 8
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching points:
  • Players imagine they are stood in a 2 x 1 metre rectangle
  • By running forwards, sideways, and backwards, players run in a figure of 8 movement while always facing forwards
Key cues:
  • Chest Up
  • Brace through the trunk
  • Hip, knee, ankle in line

Shoulder Walkout
Sets: 2 Repetitions: 5
Coaching points:
  • Start with legs straight and hands on the ground
  • Walk out the hands as far forwards from the head as possible
  • Hold at full extension for 2 seconds before walking hands back to the feet
Key cues:
  • Pinch the shoulders together
  • Brace through the trunk