Activate Programme

Part C

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

Reverse Lunge
Sets: 1 Repetitions: 4 / side
Coaching Points:
  • Stride backward, 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 rear leg with each step
Key Cues:
  • Chest up
  • Brace through the trunk
  • Knee over toes

Nordic Hamstring Curl
Sets: 1 Repetitions: 7
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 with Leg Raise
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
  • Slowly raise uppermost leg to shoulder-height and return to rest on bottom leg
Key Cues:
  • Pinch the shoulders together
  • Brace through the trunk

Walkout Press up
Sets: 1 Repetitions: 4
Coaching Points:
  • From a standing position, crouch down and walk the hands forwards until in a press-up position
  • Perform one press-up and slowly walk the hands back to the crouched position
  • Hips should not be higher than shoulder-height during the exercise
Key Cues:
  • Pinch the shoulders together
  • Shoulders level with hips
  • Brace through the trunk

Resisted Neck Movements
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching Points:
  • In pairs, player one tries to move their head in various directions while player two offers some light resistance against this
  • Direction of forces to be applied:
    • 1) chin to chest
    • 2) eyes to sky
    • 3) ear to shoulder (left and right)
    • 4) look over the shoulder (left and right)
Key Cues:
  • Chest up
  • Brace through the trunk

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