PRACTICE – UNILATERAL
Intention: unilateral work to help eliminate inconsistencies from right to left sides of the body, and help us with our balance. We also want to emphasise the strong hip extension in the OH press. bringing together the abdominals and the glutes.
Prep: release for ankles, calves, quads, hip flexors, lats, pecs and back. Activation for SL glute work, shoulders, abliques and chest. Breathing practice for the SA OH press, breathe out on the effort. Bird dogs and deadbugs to bring awareness to the core connecting the upper body to the lower body in movements.
**Coaches please watch the videos for the movements so we are all teaching the same exercise. Utilise the landmine press in A2 for those with limited overhead range. We want a strong lockout overhead in the push press with full hip extension and joints stacked.
3 Sets
A1) DB Front foot elevated Split squat (FFESS) x 6-8 ea
A2) SA DB Push press x 8-10 ea
B) Circuit – 4 stations – 3 rounds – 45sec work / 15sec rest
3. DB Step ups Right leg
**Stations should be set up for athletes, for the step ups, hold a DB in the opposite hand to the working leg, give 2-3 options for the box height and challenge them to try higher with the help of weight plates either on floor on on boxes. Have the athletes trial each exercise with a light weight, medium weight and heavy weight, then choose the weights they would like to use in the workouts. Have them at the stations ready so there is no time wasting during the 15 sec break. Make sure weights are safely off to the side or under bench for safety.
C) Finisher – single leg stance test – 60s
Ask athletes to stand on one leg only with no assistance (floating leg should not touch the stance leg) Arms can be out to side for balance if needed. Aim to stay on one leg for full 60s. For those that cannot do this, let them practice for the minute. Get a time for both legs and ask athletes to record in books on back page marked “SL STANCE TEST”.