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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.
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.