Part C

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

Reverse Lunge
Sets: 1 Repetitions: 4 / side
Coaching points:
  • Stride backward, the lead foot should be squarely in contact with the ground and the rear foot on the toes
  • Keep the hips level with a 90° bend in the lead leg
  • Alternate rear leg with each step
Key cues:
  • Chest up
  • Brace through the trunk
  • Knee 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

Front-Side-Front Bridge
Sets: 1 Repetitions: 1 Duration: 5 seconds / hold
Coaching points:
  • Begin in a front bridge position
  • Perform the following sequence and hold each bridge for 5 seconds:
    • front
    • left side
    • front
    • right side
    • front
Key cues:
  • Head neutral
  • Shoulders level with hips
  • Brace through the trunk

Resisted Shoulder Tap
Sets: 1 Repetitions: 1 / side Duration: 15 seconds / side
Coaching points:
  • In pairs, grasp the wrist of each other's right arm
  • The aim is to tap partner's shoulder with the right hand, while stopping the partners from doing the same
Key cues:
  • Head neutral
  • Chest up
  • 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