Part C

Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area

Forward Lunge

Sets: 1 Repetitions: 4 / side

Coaching Points:

Stride forward, the lead foot should be squarely in contact with the ground and the rear foot on the toes
Keep the hips level with a 90° bend in the lead leg
Alternate leading leg with each step

Key Cues:

Chest up
Brace through the trunk
Knee over toes

Nordic Hamstring Curl

Sets: 1 Repetitions: 3

Coaching Points:

Both players kneel on the ground, with player two holding player one's ankles
Player one slowly lowers their torso forwards while resisting falling
Player one uses their arms to land when the controlled lower cannot be held
Do not complete before matches

Key Cues:

Chest up
Brace through the trunk

Side Bridge

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

Coaching Points:

Begin by laying on side, then raise trunk from the ground to form a straight line from the shoulders and ankles
Rest on forearm and lowermost foot

Key Cues:

Pinch the shoulders together
Brace through the trunk

Side Bridge with Push to Unbalance

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

Coaching Points:

In pairs, player one adopts a side bridge position with player two stood beside
Player two applies force to various body parts to push player one off balance, while player one tries to maintain a rigid posture

Key Cues:

Pinch the shoulders together
Brace through the trunk

Bear Crawl Static Neck Contractions

Sets: 1 Repetitions: 1 / partner Duration: 10 seconds / direction

Coaching Points:

In pairs, player one adopts a bear crawl position with player two stood beside
Player two applies force to the head of player one, while player one tries to keep their head still
Direction of forces to be applied:
- 1) chin to chest
- 2) eyes to sky
- 3) ear to shoulder (left and right)

Key Cues:

Head neutral
Shoulders level with hips
Brace through the trunk