A. 10min Soft tissue release
-use of rollers /bands/lacrosse balls to focus on increasing ROM around hips and glutes
  • Adductor roll-30 secs each
  • Couch stretch-30 secs each side
  • Glute stretch-30 secs each side
  • Hip roll-1min each side
B. Monster walks with mini bands 2×30 each side

C. Dynamic Warm Up with Dribble Series

Wall drills focusing on hip extension and parallel torso and shin angles

Wall drills focusing on hip extension and parallel torso and shin angles

  • 20m Easy skip x1
  • 10m Heel walks x1
  • 10m Toe walk x1
  • Knee to chest squeeze x12
  • Heel to toes walk x20m
  • Ankle over ankle walk 2x10m
  • Walking high knee 2x10m
  • Over ankle dribble 2x10m
  • Over calf dribble 2x15m
  • Dribble bleed 2-3x30m
D. Wall drills
  • Walking 2×8
  • Quick singles 3×8

    Remedial plyometrics with a focus on dorsiflexed ankles and stiff ground contacts

    Remedial plyometrics with a focus on dorsiflexed ankles and stiff ground contacts

E. Landing Mechanics and Remedial Plyometrics
        * 4×12 sec pogo in place
        * Squat jump stick 2×5
        * Line jump stick 2×6 (1.2m)
F.  20m Acceleration runs from split lunge position

         3x on start leg/2 on other leg

Introductory Gym Session

>*Progress only when competent

A. Kettlebell Circuit

6x Kettlebell Goblet Squat with 5 second pause at parallel> KB Goblet Squat x12 reps (3 sets)
KB Deadlift x12 > Trap Bar x6 (4 sets)
Hip hinge with dowel x 8 > KB Hip Hinge x8 (3 sets)
Reverse lunge 6 > weighted vest reverse lunge x6 (3 sets each leg)

B.Push/Pull

Neutral Push Up from knees to giant cone 3×12
Supine Body row to bar 3×12 for all that cannot complete> 3×5 bodyweight pull up.

C.Trunk Circuit
2×45 sec side plank on bottom knee
Alternate shoulder tap push up 2x30sec
Hip bridge 2×20