Part C
Resistance training activities to develop strength and power
Forward Pogo Jumps
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching Points:
- Maintaining a slight bend in the knees, bound up and down on the balls of the feet while jumping forwards
- Try to minimise time that feet spend in contact with the ground
Key Cues:
- Head Neutral
- Chest Up
- Hip, knee, ankle in line
Forward Double Hop and Stick
Sets: 1 Repetitions: 4 / leg
Coaching Points:
- Hop forwards twice 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: near to far
Sets: 1 Repetitions: 15
Coaching Points:
- Start in press-up position with the hands in front of the head
- While minimising elbow bend, push explosively through the shoulders and alternate hand position from in front of the head to under the chest
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Forward Lunge Jumps
Sets: 1 Repetitions: 10
Coaching Points:
- Starting in a lunge position, jump up while explosively driving the arms up
- Land with opposite leg now leading
Key Cues:
- Chest Up
- Brace through the trunk
- Knee over toes
Figure of 8
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching Points:
- Players imagine they are stood in a 2 x 1 metre rectangle
- By running forwards, sideways, and backwards, players run in a figure of 8 movement while always facing forwards
Key Cues:
- Chest Up
- Brace through the trunk
- Hip, knee, ankle in line
Shoulder Walkout
Sets: 2 Repetitions: 5
Coaching Points:
- Start with legs straight and hands on the ground
- Walk out the hands as far forwards from the head as possible
- Hold at full extension for 2 seconds before walking hands back to the feet
Key Cues:
- Pinch the shoulders together
- Brace through the trunk