Activate Injury Prevention Exercise Programme

Level 6

Part A

Snake Run
Snake Run

Sets: 1 Repetitions: 3 Distance: 15 metres

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Part B

Mountain Climber with Holds
Mountain Climber with Holds

Sets: 1 Repetitions: 10 / side

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Heel to Toe walk with Knee Raise
Heel to Toe walk with Knee Raise

Sets: 1 Repetitions: 2 Distance: 15 metres

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Single leg balance with eyes closed
Single leg balance with eyes closed

Sets: 1 Repetitions: 6 / leg

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Resisted Arm Side Raise
Resisted Arm Side Raise

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Resisted Arm Rotation
Resisted Arm Rotation

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Nordic Hamstring Curl
Nordic Hamstring Curl

Sets: 1 Repetitions: 5

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Part C

Single Leg Pogo Jumps
Single Leg Pogo Jumps

Sets: 2 Repetitions: 8 / leg

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Diagonal Triple Hop and Stick
Diagonal Triple Hop and Stick

Sets: 1 Repetitions: 2 / leg

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Kneeling Drop Catch – Press Up
Kneeling Drop Catch – Press Up

Sets: 1 Repetition: 15

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Forward Tuck Jumps
Forward Tuck Jumps

Sets: 1 Repetitions: 2 Distance: 15 metres

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Run, Set, Cut
Run, Set, Cut

Sets: 1 Repetitions: 2 / direction

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Shoulder 'Workout'
Shoulder 'Workout'

Sets: 2 Repetitions: 1 Duration: 15 seconds

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Part D

Static Neck Contractions
Static Neck Contractions

Sets: 1 Repetitions: 1 each direction Duration: 10 seconds each direction

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