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
Front-Side-Front Bridge
Sets: 1 Repetitions: 1 Duration: 5 seconds / hold
Coaching Points:
- Begin in a front bridge position
- Perform the following sequence and hold each bridge for 5 seconds:
- 1) front
- 2) left side
- 3) front
- 4) right side
- 5) front
Key Cues:
- Head neutral
- Shoulders level with hips
- Brace through the trunk
Resisted Shoulder Tap
Sets: 1 Repetitions: 1 / side Duration: 15 seconds / side
Coaching Points:
- In pairs, grasp the wrist of each other's right arm
- The aim is to tap partner's shoulder with the right hand, while stopping the partners from doing the same
Key Cues:
- Head neutral
- Chest up
- 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