Part C
Bodyweight or partner resistance activities to develop strength and control through the lower body, upper body, and neck area
Toe-Toe Squat
Sets: 1 Repetitions: 8
Coaching Points:
- In pairs of similar height and weight, stand facing each other
- Interlink hands and walk the feet forward until the toes of each player are touching
- Lean back and extend the elbows to counter-balance
- Flexing at the hips and knees, both players perform a squat
Key Cues:
- Chest up
- Brace through the trunk
- Hip, knee, ankle in line
Nordic Hamstring Curl
Sets: 1 Repetitions: 5
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
Standing Neck Lift and Rotation
Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction
Coaching Points:
- Start by resting the chin on the chest for 10 seconds
- Raise the head to look up as far as possible
- Return head to neutral position, before looking as far as possible over the left and right shoulders
Key Cues:
- Chest up
- Brace through the trunk