Strength and Condutioning (S&C) Exercises
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Broad Jumps
With feet shoulder width apart and hands on hips, bend the knees and jump forward as far as possible, softening the knees on landing and maintaining an upright back position |
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Credit Card Hops
With feet shoulder width apart and hands on hips, take a short jump forward, landing only on the balls of the feet with a small gap under the heels, only softening the knees a little on landing. |
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Lunge Overhead Reach
Take a long lunge step forward, dropping the back knee to a few inches from the floor. With the arms outstretched in front, lean back, reaching the arms back over the head, keeping the eyes fixed on the hands. Pause for 2 seconds at the furthest point, then follow through with a lunge on the other leg |
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Lunge Side Lean
Take a long lunge step forward, with arms overhead, lean the torso laterally to the side of the front leg, holding for 2 seconds at the furthest point. Return to centre and lunge forward with the other leg |
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Ankling
With hands on hips, feet shoulder width apart, standing on the balls of the feet, bouns gradualy moving forward, contacting the ground solely with the balls of the feet |
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Squat Jump
Standing with feet shoulder width apart, with a straight back, squat down onto the heels, forcefully jumping back out of the position as fast as possible. Land back onto the ground with soft knees before returning back into the squat position |
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Lunge Rotation
Lunge forward with the right leg. As the back knee sinks to within a few inches from the ground, rotate the left arm laterally to the right, over the right leg, reaching as far as possible |
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Cat Crawl
Start in a crawling position on the hands and feet. Keeping the knees no more than a few inches from the floor, walk the right hand and left foot forward at the same time, keeping the back flat. Alternate, and keep moving forward |
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Sideways Plank Crawl
Starting in a press-up position, move laterally, a foot and hand at the same tim |