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Screen 1
30x20
power bags
player in turn starts with 30kg performs 3 squat jumps then drop and sprint to other side
on return perform spidermans to ensure range of motion maximised in readiness for next rep
each time player reduces weight by 5kg down to 10 kg
2 sets of 5 reps
each set is spaced with 3 mins active ball rest
speed sledge
player performs 2 runs with weight decreasing each set start with 3 rep max weight then reduce by 10% each turn do 6 reps in total
3 sets again with 3 mins active rests
sledge release
player performs 3 runs with 75% max mass runs for 10 meters with sledge then release and power sprint for 10 meters.
perform 3 sets of 3 runs
2 mins rest in between
Challenge
Learning Outcomes
Technical
Tactical
Physical
Mental
Social