Part C
Resistance training activities to develop strength and power
Maximum Height Pogo Jumps
Sets: 2 Repetitions: 16
Coaching Points:
- Maintaining a slight bend in the knees, bound up and down on the balls of the feet
- Try to minimise time that feet spend in contact with the ground
- Aim for jumps to get higher with each repetition
Key Cues:
- Head Neutral
- Chest Up
- Hip, knee, ankle in line
Diagonal Double Hop and Stick
Sets: 1 Repetitions: 4 / leg
Coaching Points:
- Alternate hopping twice diagonally forwards to the left or right by taking off and landing on the same leg
- Hopping distance should be far enough to challenge control and balance
Key Cues:
- Brace through the trunk
- Hip, knee, ankle in line
- Soft knees
Plyo Press Up
Sets: 1 Repetitions: 20
Coaching Points:
- Start in press-up position
- Slightly bend and then explosively extend the elbows to push the body away from the ground
- Clap hands in the air before catching with the elbows slightly bent
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Forward Bounding
Sets: 1 Repetitions: 8
Coaching Points:
- Jump forwards as far as possible
- Use the arms to drive forwards when jumping
- Time to minimise time feet are in contact with the ground between jumps
Key Cues:
- Chest Up
- Brace through the trunk
- Knee over toes
Figure of 8
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching Points:
- Players imagine they are stood in a 2 x 1 metre rectangle
- By running forwards, sideways, and backwards, players run in a figure of 8 movement while always facing forwards
Key Cues:
- Chest Up
- Brace through the trunk
- Hip, knee, ankle in line
Shoulder Walkout
Sets: 2 Repetitions: 5
Coaching Points:
- Start with legs straight and hands on the ground
- Walk out the hands as far forwards from the head as possible
- Hold at full extension for 2 seconds before walking hands back to the feet
Key Cues:
- Pinch the shoulders together
- Brace through the trunk