Strength / Speed

Grid size 4 - 10x10m

Learning Outcomes

Strength speed progression from previous week- Rate of Force Devlopment

Must be maximal effort, emphasis on tripple extention from ankles, knees and hips.

Ensure players have a long contact time between jumps to ensure that there is correct joint alignment.

Challenge

1. Passing drill 30seconds, players pass around the grid, 30 seconds then perform 1 set of dynamics in rest period. players then pass diagonally for 30 seconds, performing dynamics in rest period again (squat, lunge).

Dynamics - Jockey, walkouts, lateral lunge open/close gate, kick throughs, high knees, heels to bum, low skips.

Straight Crawls, Spidermans, hopping

2. landing joint alignment 2-2, 2-1, 1-1, 1-1

3. 2 footed jumps 4x6 - Must be maximal effort, re-enforce long contact time but rapid triple extension.

Progress onto single leg jumps again.