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Level 4

Part A

Snake Run
Snake Run

Sets: 1 Repetitions: 3 Distance: 15 metres

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Part B

Forward Lunge and Side Bend
Forward Lunge and Side Bend

Sets: 1 Repetitions: 2 Distance: 15 metres

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Heel to Toe walk with Knee Raise
Heel to Toe walk with Knee Raise

Sets: 1 Repetitions: 2 Distance: 15 metres

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Single Leg Balance with push to unbalance
Single Leg Balance with push to unbalance

Sets: 1 Repetitions: 1 / leg Duration: 30 seconds / leg

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Resisted Arm Side Raise
Resisted Arm Side Raise

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Resisted Arm Rotation
Resisted Arm Rotation

Sets: 1 Repetitions: 2 / player Duration: 15 seconds / repetition

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Static Nordic Hamstring Hold
Static Nordic Hamstring Hold

Sets: 1 Repetitions: 5

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Part C

Maximum Height Pogo Jumps
Maximum Height Pogo Jumps

Sets: 2 Repetitions: 16

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Diagonal Double Hop and Stick
Diagonal Double Hop and Stick

Sets: 1 Repetitions: 4 / leg

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Plyo Press Up
Plyo Press Up

Sets: 1 Repetitions: 20

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Forward Bounding
Forward Bounding

Sets: 1 Repetitions: 8

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Figure of 8
Figure of 8

Sets: 1 Repetitions: 1 Duration: 30 seconds

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Shoulder Walkout
Shoulder Walkout

Sets: 2 Repetitions: 5

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Part D

Static Neck Contractions
Static Neck Contractions

Sets: 1 Repetitions: 1 / direction Duration: 15 seconds / direction

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