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Level 5

Part A

Snake Run
Snake Run

Sets: 1 Repetitions: 3 Distance: 15 metres

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Part B

Forward Lunge and Twist
Forward Lunge and Twist

Sets: 1 Repetitions: 2 Distance: 15 metres

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Heel to Toe walk with Knee Raise
Heel to Toe walk with Knee Raise

Sets: 1 Repetitions: 2 Distance: 15 metres

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Single Leg Balance with push to unbalance
Single Leg Balance with push to unbalance

Sets: 1 Repetitions: 1 / leg Duration: 30 seconds / leg

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Resisted Arm Side Raise
Resisted Arm Side Raise

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Resisted Arm Rotation
Resisted Arm Rotation

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Static Nordic Hamstring Hold
Static Nordic Hamstring Hold

Sets: 1 Repetitions: 5

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Part C

Dead Leg Sprint
Dead Leg Sprint

Sets: 1 Repetitions: 2 Distance: 15 metres

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Forward Triple Hop and Stick
Forward Triple Hop and Stick

Sets: 1 Repetitions: 2 / leg

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Kneeling Drop Catch
Kneeling Drop Catch

Sets: 1 Repetitions: 15

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Alternating Single Leg Bounds
Alternating Single Leg Bounds

Sets: 1 Repetitions: 10

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Backtrack, Pivot and Sprint
Backtrack, Pivot and Sprint

Sets: 1 Repetitions: 4 Distance: 15 metres

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Shoulder 'Workout'
Shoulder 'Workout'

Sets: 2 Repetitions: 1 Duration: 15 seconds / repetition

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Part D

Static Neck Contractions
Static Neck Contractions

Sets: 1 Repetitions: 1 / direction Duration: 15 seconds / direction

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