Phase 1

PART A

ACTIVITY: 2 MINS
Running-based Preparation & Change of Direction.
FOCUS
Running technique, coordination and changing direction by enhancing movement control in the trunk and lower limbs.


1- Snake Run

  • Alternate swerve from left to right
  • Drive outside leg across body to initiate swerve
  • Keep facing forwards.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN LINE
  4. KNEE ABOVE TOES

2- Walking Crunch

  • Shuffle two steps then raise one leg
  • Opposite elbow and knee touch
  • Keep raised leg straight.
  1. HEAD NEUTRAL
  2. ENGAGE CORE
  3. KNEE ABOVE TOES

3- Plant & Cut

  • Run diagonal line
  • After 2-3m, plant outermost foot close to body midline, knee bent
  • Push-off planted foot
  • Emphasize plant and cut, repeat on other foot.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN LINE
  4. KNEE ABOVE TOES (PLANTING FOOT)

PART B

ACTIVITY: 4 MINS
Lower Body Balance Training.
FOCUS
Developing movement control during static and dynamic activities.


4- Single Leg Balance with Shallow Squat

  • Feet shoulder width apart
  • Raise one leg off floor and hold
  • When balanced, perform a half squat (knee bend 45° ) by bending at both the knee and hip of standing leg
  • Return to start position.
  1. CHEST-UP
  2. HIP, KNEE AND ANKLE IN-LINE
  3. KNEE ABOVE TOES

5- Hop & Stick Sideways

  • Raise one leg off floor
  • Hop forwards landing on same foot
  • Land squarely on foot
  • Balance and hold for 2-3 seconds and repeat.
  1. ENGAGE CORE
  2. HIP, KNEE AND ANKLE IN-LINE
  3. SOFT KNEES
  4. KNEE ABOVE TOES

PART C

ACTIVITY: 8 MINS
Targeted Resistance Training.
FOCUS
Improving functional strength, stability, power and mobility in the upper and lower body.


6- Prisoner Squat

  • Stand with feet a little wider than shoulder-width apart, hands placed behind the head
  • Bending at the knees and hips, squat down until thighs are parallel with the floor
  • Bend at knees and hips, squat down until thighs parallel with the floor
  • Return to the start position
  • Keep heels in contact with the ground througout
  1. HEAD LIFT
  2. CHEST-UP
  3. SHOULDER PINCH

7- Raised Double Leg Bridge

  • In pairs, one player lies face-up on the ground with hips and knees bent at 90°
  • Other partner holds heels of the player on the floor
  • Player on the floor slowly raises hips and trunk from the ground to form a straight line from the shoulder to the knees.
  1. ENGAGE CORE

8- Plank with Alternate Arm & Leg Raise

  • Start in front bridge position resting on elbow and balls of feet
  • Slowly raise an opposite arm and leg to shoulder / hip-height from the floor
  • Return arm and leg to the floor and alternate with other arm and leg.
  1. HEAD LIFT (LOOK THROUGH EYEBROWS
  2. SHOULDER PINCH
  3. ENGAGE CORE
  4. SHOULDER & HIPS LEVEL

9- Resisted Press-Up

  • In pairs, one player lies face-down on the ground
  • Other player places hands between the shoulder blades and lower back of prone player
  • Prone player attempts to perform a press-up
  1. HEAD NEUTRAL
  2. ENGAGE CORE
  3. SHOULDER & HIPS LEVEL

10- Static Neck Contractions

  • Use hand to apply force
  • Direction of forces applied: Flexion (look to down) – Extension (look to up) – Lateral Flexion Left and Right (ear towards shoulder) – Rotation Left and Right (look over shoulder).
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. ENGAGE CORE

PART D

ACTIVITY: 6 MINS
Landing, Change of Direction & Plyometrics.
FOCUS
Improving control through the trunk and lower limbs during controlled landing and changing direction activities.


11- Diagonal Skip to Sway Lunge

  • Feet shoulder-width apart
  • Perform two side shuffles
  • Plant and cut with the outermost foot
  • Hand touches floor near planted foot
  • Two side shuffles in opposite direction back to start position
  • Shift hips sideways over foot.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN-LINE (PLANTED LEG)
  4. KNEE ABOVE TOES

12- Pogo Jumps

  • Feet shoulder-width apart
  • Jump on the spot continuously, landing squarely on the feet with minimal knee bend
  • Minimise time on ground between jumps
  • Focus on keeping legs slightly bent and jumping by extending through the ankles only.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN-LINE
  4. SOFT KNEES