Activate Programme

Part C

Resistance training activities to develop strength and power

Single Leg Pogo Jumps
Sets: 1 Repetitions: 8 / leg
Coaching Points:
  • Maintaining a slight bend in the knee, bound up and down on the ball of one foot
  • Try to minimise time that the foot spends in contact with the ground between each jump
Key Cues:
  • Chest Up
  • Brace through the trunk

Forward Hop and Stick with Shallow Squat
Sets: 2 Repetitions: 7 / leg
Coaching Points:
  • Hop forwards by taking off and landing on the same leg
  • Between each hop forward, perform one single leg squat on the standing leg
Key Cues:
  • Brace through the trunk
  • Hip, knee, ankle in line
  • Soft knees

Kneeling Drop Catch – Plyometric Press Up
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 before explosively pushing body away from the ground to perform as clap press-up
Key Cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Weaving Tuck Jumps
Sets: 1 Repetitions: 2 Distance: 15 metres
Coaching Points:
  • Jump forward as high as possible while keeping feet together, alternating between jumping diagonally to the left and right
  • Tuck the knees into the chest
  • Try to minimise the time feet spend in contact with the ground between each jump
Key Cues:
  • Chest Up
  • Brace through the trunk
  • Knee over toes

Run, Set, Cut
Sets: 1 Repetitions: 2 / direction
Coaching Points:
  • From standing start, accelerate up to 75% pace
  • On coach's cue, decelerate by chopping stride length and flexing at the hips and knees
  • Once at 25% pace, perform a plant and cut to the left or right and accelerate forwards again
Key Cues:
  • Chest Up
  • Hip, knee, ankle in line
  • Knee over toes

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

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