Part C
Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area
Zombie Squat
Sets: 1 Repetitions: 8
Coaching Points:
- Stand with feet a little wider than shoulder-width apart and arms raised in front at shoulder-height
- Squat down until thighs are parallel with the ground before returning to starting position
- Keep heels in contact with the ground throughout the exercise
Key Cues:
- Chest up
- Brace through the trunk
- Hip, knee, ankle in line
Double Leg Glute Bridge
Sets: 1 Repetitions: 8
Coaching Points:
- Lie face-up with hips and knees flexed
- Plant feet close to buttocks
- Raise hips and back from the ground to make a straight line from the shoulders to the knees
Key Cues:
- Brace through the trunk
Front Bridge
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching Points:
- Start facing down and resting on the forearms and balls of feet
- Brace through the trunk to keep shoulders and hips aligned and away from the ground
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Press up with Push to Unbalance
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching Points:
- Player one adopts a press-up position, with player two stood beside
- Player two applies force to various body parts to push player one off balance, while player one tries to maintain a rigid posture
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Static Neck Contractions
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching Points:
- Use hands to apply force to the head in a number of directions while keeping the head still
- Direction of forces:
- 1) chin to chest
- 2) eyes to sky
- 3) ear to shoulder (left and right)
- 4) looking over shoulder (left and right)
Key Cues:
- Head neutral
- Chest up