Part C

Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area

Prisoner Squat
Sets: 1 Repetitions: 8
Coaching points:
  • Stand with feet a little wider than shoulder-width apart and hands resting behind the head
  • 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
  • Pinch the shoulders together
  • Knees over toes

Raised Double Leg Glute Bridge
Sets: 1 Repetitions: 8
Coaching points:
  • In pairs, player one lies face-up on the ground with hips and knees bent at 90° angle
  • Player two holds heels of player one
  • Player one slowly raises hips and trunk from the ground to form a straight line form shoulders to knees
Key cues:
  • Brace through the trunk

Front Bridge with Arm and Leg Raise
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching points:
  • Start by facing down on the ground, resting on the forearms and balls of feet
  • Brace through the trunk to keep shoulders and hips aligned and away from the ground
  • Alternate slowly raising opposite arms and legs to hip-height from the ground
Key cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Resisted Press Up
Sets: 1 Repetitions: 4
Coaching points:
  • In pairs, player one adopts a press-up position on the ground with player two stood beside
  • Player two places one hand between player one's shoulder blades and the other hand on the lower back
  • Player one attempts to press their body up from the ground, with player two offering some resistance against this
Key cues:
  • Head neutral
  • 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