Phase 2

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- Diagonal Side Shuffle

  • Facing diagonal, perform 2-3 side shuffles
  • Pivot 90° on lead leg & change direction
  • Hips and knees flexed
  • Maintain same height.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. SOFT KNEES
  4. 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.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. SOFT KNEES
  4. 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.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN LINE (Planting Foot)
  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 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.
  1. HEAD NEUTRAL (As Start)
  2. HEAD LIFT (Look through Eyebrows when in Arabesque)
  3. ENGAGE CORE
  4. SHOULDER AND HIPS LEVEL
  5. 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.
  1. ENGAGE CORE
  2. HIP, KNEE AND ANKLE IN-LINE
  3. SOFT KNEES
  4. 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
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. ENGAGE CORE
  4. 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.
  1. 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.
  1. HEAD LIFT (LOOK THROUGH EYEBROWS
  2. SHOULDER PINCH
  3. ENGAGE CORE
  4. 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
  1. HEAD NEUTRAL
  2. ENGAGE CORE
  3. 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).
  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- 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.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN-LINE (PLANTED LEG)
  4. 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.
  1. HEAD NEUTRAL
  2. CHEST-UP
  3. HIP, KNEE AND ANKLE IN-LINE
  4. SOFT KNEES