Activate Programme

Part C

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

Side Lunge
Sets: 1 Repetitions: 4 / leg
Coaching Points:
  • Starting with feet shoulder-width apart, stride out sideways with the left or right leg
  • Keep the hips level with a 90° bend in the planted hip and knee of the outside leg
  • Alternate outside leg with each repetition
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

Side Bridge with Leg Raise
Sets: 1 Repetitions: 1 / side Duration: 15 seconds / side
Coaching Points:
  • Begin by laying on side, then raise trunk from the ground to form a straight line from the shoulders and ankles
  • Rest on forearm and lowermost foot
  • Slowly raise uppermost leg to shoulder-height and return to rest on bottom leg
Key Cues:
  • Pinch the shoulders together
  • 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

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 the trunk

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