Part C
Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area
Toe-Toe Squat
Sets: 1 Repetitions: 8
Coaching Points:
- In pairs of similar height and weight, stand facing each other
- Interlink hands and walk the feet forward until the toes of each player are touching
- Lean back and extend the elbows to counter-balance
- Flexing at the hips and knees, both players perform a squat
Key Cues:
- Chest up
- Brace through the trunk
- Hip, knee, ankle in line
Nordic Hamstring Curl
Sets: 1 Repetitions: 5
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
Standing Neck Lift and Rotation
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching Points:
- Start by resting the chin on the chest for 10 seconds
- Raise the head to look up as far as possible
- Return head to neutral position, before looking as far as possible over the left and right shoulders
Key Cues:
- Chest up
- Brace through the trunk