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Part C

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

Multi-directional Lunge
Sets: 2 Repetitions: 1
Coaching Points:
  • Start by standing with feet shoulder-width apart
  • Keeping the left foot still, lunge out with the right foot to 2 o'clock, 4 o'clock and 6 o'clock
  • Keeping the right foot still, lunge out with the left foot to 8 o'clock, 10 o'clock and 12 o'clock
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
  • Do not complete before matches
Key Cues:
  • Chest up
  • Brace through the trunk

Prone Shoulder Tap
Sets: 1 Repetitions: 4 / side
Coaching Points:
  • Begin by adopting a press-up position
  • Slowly raise one hand from the ground and touch against the opposite shoulder while keeping the shoulders level
  • Alternate between raising left and right hands from the ground
Key Cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Single Arm Row
Sets: 1 Repetitions: 2 / side
Coaching Points:
  • In pairs, player one sits on the ground and player two stands opposite in a partial squat stance
  • Holding opposite hands, player two pulls player one from the ground to a standing position, and in the process sits down
  • Players alternate pulling each other from the ground and change hands each time
  • Players should try to maintain the same position when pulling to isolate the shoulder and upper back
Key Cues:
  • Pinch the shoulders together
  • 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:
    • 1) chin to chest
    • 2) eyes to sky
    • 3) ear to shoulder (left and right)
    • 4) look over the shoulder (left and right)
Key Cues:
  • Chest up
  • Brace through the trunk

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