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: 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

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

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