Activate Programme

Part C

Resistance training activities to develop strength and power

Partner Resisted Quick Steps
Sets: 6 Repetitions: 1
Coaching Points:
  • Player one rests hands on player two's shoulders and leans forward
  • Player one alternates driving knees towards their chest while fully-extending rear leg to make contact with the ground at the same place with each repetition
  • One set = 5 alternate repetitions
Key Cues:
  • Head Neutral
  • Chest Up
  • Hip, knee, ankle in line

Diagonal Hop and Stick
Sets: 1 Repetitions: 8 / leg
Coaching Points:
  • Alternate hopping once diagonally forwards to the left or right by taking off and landing on the same leg
  • Hopping distance should be far enough to challenge control and balance
Key Cues:
  • Brace through the trunk
  • Hip, knee, ankle in line
  • Soft knees

Pop Press Up: alternate
Sets: 1 Repetitions: 15
Coaching Points:
  • Start in press-up position with one hand in front of the head and the other under the chest
  • While minimising elbow bend, push explosively through the shoulders and alternate hand position forwards and backwards to the different starting positions
Key Cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Jogging High Ball Jump & Turn
Sets: 2 Repetitions: 5
Coaching Points:
  • Begin jogging forwards, then alternate jumping off from one leg and driving the lead knee upwards
  • Reach hands above head as if catching a ball and turn 90° while in the air
  • Land squarely on both feet facing side-on from original position
Key Cues:
  • Chest Up
  • Brace through the trunk
  • Hip, knee, ankle in line

Partner Mirroring
Sets: 2 Repetitions: 2 Distance: 15 metres / repetition
Coaching Points:
  • Players start by facing each other 1-metre apart
  • Player one runs forwards while cutting from side-to-side
  • Player two retreats away while trying to mirror the direction that player one runs toward
Key Cues:
  • Chest Up
  • Brace through the trunk
  • Hip, knee, ankle in line

Shoulder 'Workout'
Sets: 2 Repetitions: 1 Duration: 15 seconds / repetition
Coaching Points:
  • Player one raises arms out in from at shoulder-height, while player two grasps player one’s wrists
  • Player two attempts to rapidly move player one’s arms up and down, while player one attempts to resist
Key Cues:
  • Head neutral
  • Pinch the shoulders together
  • Brace through the trunk

« Previous
Next »