Part C
Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area
Prisoner Squat
Sets: 1 Repetitions: 8
Coaching Points:
- Stand with feet a little wider than shoulder-width apart and hands resting behind the head
- Squat down until thighs are parallel with the ground before returning to starting position
- Keep heels in contact with the ground throughout the exercise
Key Cues:
- Chest up
- Pinch the shoulders together
- Knee over toes
Raised Double Leg Glute Bridge
Sets: 1 Repetitions: 8
Coaching Points:
- In pairs, player one lies face-up on the ground with hips and knees bent at 90° angle
- Player two holds heels of player one
- Player one slowly raises hips and trunk from the ground to form a straight line form shoulders to knees
Key Cues:
- Brace through the trunk
Front Bridge with Arm and Leg Raise
Sets: 1 Repetitions: 1 Duration: 30 seconds
Coaching Points:
- Start by facing down on the ground, resting on the forearms and balls of feet
- Brace through the trunk to keep shoulders and hips aligned and away from the ground
- Alternate slowly raising opposite arms and legs to hip-height from the ground
Key Cues:
- Pinch the shoulders together
- Shoulders level with hips
- Brace through the trunk
Resisted Press Up
Sets: 1 Repetitions: 4
Coaching Points:
- In pairs, player one adopts a press-up position on the ground with player two stood beside
- Player two places one hand between player one's shoulder blades and the other hand on the lower back
- Player one attempts to press their body up from the ground, with player two offering some resistance against this
Key Cues:
- Head neutral
- Shoulders level with hips
- Brace through the trunk
Static Neck Contractions
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching Points:
- Use hands to apply force to the head in a number of directions while keeping the head still
- Direction of forces:
- 1) chin to chest
- 2) eyes to sky
- 3) ear to shoulder (left and right)
- 4) looking over shoulder (left and right)
Key Cues:
- Head neutral
- Chest up