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- Diagonal Side Shuffle
Facing diagonal, perform 2-3 side shuffles
Pivot 90° on lead leg & change direction
Hips and knees flexed
Maintain same height.
HEAD NEUTRAL
CHEST-UP
SOFT KNEES
KNEE ABOVE TOES
2- Side Shuffle
Face side-on
Push off with rear leg and draw towards front leg
Hips and knees flexed
Maintain same height.
HEAD NEUTRAL
CHEST-UP
SOFT KNEES
KNEE ABOVE TOES
3- Planned Plant & Cut
In pairs first player (defender) runs out diagonally and turns to face partner
Second player (attacker) runs towards and evades partner
Emphasize plant and cut.
HEAD NEUTRAL
CHEST-UP
HIP, KNEE AND ANKLE IN LINE (Planting Foot)
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 Arabesque
Balance on one leg with single knee bend
Lean forwards slowly so chest is parallel to ground and hold
Return to upright without placing passive foot on ground before next repetition.
HEAD NEUTRAL (As Start)
HEAD LIFT (Look through Eyebrows when in Arabesque)
ENGAGE CORE
SHOULDER AND HIPS LEVEL
KNEE ABOVE TOES
5- Hop & Stick Backwards
Raise one leg off floor
Hop backwards landing on same foot
Land squarely on foot
Balance and hold for 2-3 seconds and repeat
Hop backwards and hold again on same foot.
ENGAGE CORE
HIP, KNEE AND ANKLE IN-LINE
SOFT KNEES
KNEE ABOVE TOES
PART C
ACTIVITY: 6 MINS Targeted Resistance Training. FOCUS Improving functional strength, stability, power and mobility in the upper and lower body.
6- Reverse Lunge
Stride backward placing rear foot on the ground
Front foot in full contact with the ground, back foot on the toes
Flex at the hip and knee to perform the lunge
Keep rear leg knee off ground
Step forward to return to start position
HEAD NEUTRAL
CHEST-UP
ENGAGE CORE
KNEE ABOVE TOES
7- Nordic Hamstring Curl
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 Clock
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- Press-Up Lawnmower
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- Bear Crawl Resisted 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- Partner Jump & Bump
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- Plyometric Press-Up
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.