Part C
Resistance training activities to develop strength and power
Dead Leg Sprint
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching Points:
- When running forward one leg will run normally, while the other leg should be passive with minimal bend at the knee and hip
- For the active leg, try to co-ordinate the knee and elbow drive and curl toes up when knee is raised
Key Cues:
- Chest Up
- Brace through the trunk
Forward Triple Hop and Stick
Sets: 1 Repetitions: 2 / leg
Coaching Points:
- Hop forwards three times 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
Kneeling Drop Catch
Sets: 1 Repetitions: 15
Coaching Points:
- From kneeling position, slowly fall forward with arms reaching forwards
- Use arms to catch the body with elbows slightly bent and return to start
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Alternating Single Leg Bounds
Sets: 1 Repetitions: 10
Coaching Points:
- Bound forward, landing on alternate legs
- Forcefully drive the knee upwards on the swinging leg when taking off
- Co-ordinate knee and elbow drive
Key Cues:
- Chest Up
- Brace through the trunk
- Knee over toes
Backtrack, Pivot and Sprint
Sets: 1 Repetitions: 4 Distance: 15 metres
Coaching Points:
- Run backwards for 5 metres
- Pivot 180° and accelerate forwards
- Alternate pivoting direction between left and right with each repetition
Key Cues:
- Chest up
- Brace through the trunk
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