Part C

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

Reverse Lunge
Sets: 1 Repetitions: 4 / side
Coaching points:
  • Stride backward, the lead foot should be squarely in contact with the ground and the rear foot on the toes
  • Keep the hips level with a 90° bend in the lead leg
  • Alternate rear leg with each step
Key cues:
  • Chest up
  • Brace through the trunk
  • Knee over toes

Nordic Hamstring Curl
Sets: 1 Repetitions: 3
Coaching points:
  • Both players kneel on the ground, with player two holding player one's ankles
  • Player one slowly lowers their torso forwards while resisting falling
  • Player one uses their arms to land when the controlled lower cannot be held
  • Do not complete before matches
Key cues:
  • Chest up
  • Brace through the trunk

Bridge Full Clock
Sets: 1 Repetitions: 1
Coaching points:
  • Start in a front bridge position
  • Keeping the feet in the same position, slowly walk around in a circular motion with the forearms
  • One full circle = one repetition
  • If players are unable to complete one full circle, regress to a half-circle and focus on maintaining control
Key cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Prone Lawnmower
Sets: 1 Repetitions: 4 / side
Coaching points:
  • Start in press-up position
  • Perform one press-up, then lift one hand and raise above the head by rotating the trunk
  • Return hand to the ground and repeat, alternating between raising the left and right hands
Key cues:
  • Chest up
  • Brace through the trunk

Bear Crawl Static Neck Contractions
Sets: 1 Repetitions: 1 / partner Duration: 10 seconds / direction
Coaching points:
  • In pairs, player one adopts a bear crawl position with player two stood beside
  • Player two applies force to the head of player one, while player one tries to keep their head still
  • Direction of forces to be applied:
    • 1) chin to chest
    • 2) eyes to sky
    • 3) ear to shoulder (left and right)
Key cues:
  • Head neutral
  • Shoulders level with hips
  • Brace through trunk