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.
HEAD NEUTRAL
CHEST-UP
HIP, KNEE AND ANKLE IN LINE
KNEE ABOVE TOES
2- Walking Crunch
Shuffle two steps then raise one leg
Opposite elbow and knee touch
Keep raised leg straight.
HEAD NEUTRAL
ENGAGE CORE
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.
HEAD NEUTRAL
CHEST-UP
HIP, KNEE AND ANKLE IN LINE
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.
CHEST-UP
HIP, KNEE AND ANKLE IN-LINE
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.
ENGAGE CORE
HIP, KNEE AND ANKLE IN-LINE
SOFT KNEES
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
HEAD LIFT
CHEST-UP
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.
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.
HEAD LIFT (LOOK THROUGH EYEBROWS
SHOULDER PINCH
ENGAGE CORE
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
HEAD NEUTRAL
ENGAGE CORE
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).
HEAD NEUTRAL
CHEST-UP
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.
HEAD NEUTRAL
CHEST-UP
HIP, KNEE AND ANKLE IN-LINE (PLANTED LEG)
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.