A
DL Wall Drill Banded
2 x 6
B
SL Wall Drill + Switch
2 x 4
A
ACCELERATION PULLEY
1 x 4 @ 5
B
ACCELERATION PULLEY
1 x 3 @ 10
C
ACCELERATION
1 x 5 @ 10
D
Blocks
1 x 4 @ 20
A
SL Wall Drill TD ISO
3 x 20
Conditioning
B
Standing MB stability circuit
Split stance throw against wall 2 x 5 Standing OH MB against wall 2 x 15 Russian twist against wall 2 x 6
Conditioning
C
Glute Med Circuit
10 reps each exercise 3 x round
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
A
1/4 Squat
4 x 4
B
Leg Curl 2 up 1 Down
4 x 6
C
Seated SL calf raises 2 up 1 down
D
Standing SL KB raises ECC
3 x 8 @ 3
E
Split Stance Woodchops
3 x 12
F
Pallof Rotation (Hip driven)
3 x 12
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
A
MB Punch into Hip Lock Wall Iso + Switch
2 x 5
B
Medium Drop Landing
1 x 2
C
High Drop Landing
1 x 2
D
Hurdle Jump to Stick
2 x 4
E
Box A-skip (FP)
2 x 4
F
Overhead Banded High Knees (On Spot)
2 x 20
Conditioning
A
Sprint drills
Sprinter A-skip 2 x 25m Fast foot A 2 x 3 x 20m Scissors 2 x 25m High knees 2 x 25m
B
SUB-MAX DRIBBLE BLEED
1 x 4 @ 30
C
WICKET RUNS
1 x 4 @ 40
D
Speed tempo
1 x 4 @ 80
A
BB Low Box Step Up + Knee Drive
4 x 4
B
DB RDL Punch into Box Max V
4 x 6
C
Overcoming SL Calf Iso (Natera)
4 x 8
D
Short Lever Weighted Copenhagen (for reps)
3 x 10
E
Weighted Copenhagens SL
3 x 15
F
DB STANDING CALF RAISE
6, 6, 6, 6, 10, 10, 10
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
A
MB Drill Series (Multidirectional)
A
Walking drills
1 x 2 @ 10
B
Compass Navigation
2 x 4
Conditioning
C
Slant board Mapping (basics)
Slant board: Forward lunge into backward floss Lateral lunge into crossover Rotate out to rotate across 2 x 4 each movement
Conditioning
D
Low intensity sprint drills
A-skips 2 x 20m B-skips 2 x 20m C-skips 2 x 2 x 20m Single leg A-skips 2 x 2 x 10m
Conditioning
E
MB hop and sticks
Linear hop and stick x 4 each side Lateral hop and stick x 4 each side Perform with a 2-4kg Medball.
A
BB medium box step up
3 x 6
B
Eccentric Hamstring Sliders
3 x 8
C
STANDING CALF RAISE (3 positions)
3 x 10
Conditioning
D
Lumbo-Pelvic Circuit 2
Neutral pelvic positioning should be applied for all exercises. This is where you engage your abs and engage your glutes! Perform 3 sets of the following with no rest between exercises. Rest 1minute between sets. Start these movements just with body weight, and add weight as demonstrated as you feel more confident. x10 reps each leg (el) OR x20 reps for double leg (DL) exercises. a. DL Heel Drag Deadbug b. Plank Reach c. Swissball Jack Knife d. Curtsey Step Down e. Alternate Superman f. Bottom Loaded Deadbug g. Super Clamshell
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise