Part C
Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area
Multi-directional Lunge
Sets: 2 Repetitions 1
Coaching points:
- Start by standing with feet shoulder-width apart
- Keeping the foot still, lunge out with the right foot to 2 o'clock, 4 o'clock and 6 o'clock
- Keeping the right foot still, lunge out with the left foot to 8 o'clock, 10 o'clock and 12 o'clock
Key cues:
- Chest up
- Brace through the trunk
- Knees over toes
Nordic Hamstring Curl
Sets: 1 Repetitions: 7
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
Key cues:
- Chest up
- Brace through the trunk
Prone Shoulder Tap
Sets: 1 Repetitions: 4 / side
Coaching points:
- Begin by adopting a press-up position
- Slowly raise one hand from the ground and touch against the opposite shoulder while keeping the shoulders level
- Alternate between raising left and right hands from the ground
Key cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Single Arm Row
Sets: 1 Repetitions: 2 / side
Coaching points:
- In pairs, player one sits on the ground and player two stands opposite in a partial squat stance
- Holding opposite hands, player two pulls player one from the ground to a standing position, and in the process sits down
- Players alternate pulling each other from the ground and change hands each time
- Players should try to maintain the same position when pulling to isolate the shoulder and upper back
Key cues:
- Pinch the shoulders together
- Brace through the trunk
Resisted Neck Movements
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching points:
- In pairs, player one tries to move their head in various directions while player two offers some light resistance against this
- Direction of forces to be applied:
- chin to chest
- eyes to sky
- ear to shoulder (left and right)
- look over the shoulder (left and right)
Key cues:
- Chest up
- Brace through trunk