Exercises

Sports Training Programs by the Pros

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Sumo Squats

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Hamstring Equipment: Exercise Description – Perform a squat with feet in a wide position – At the bottom position, shift your weight onto the right leg, […]

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Hand Clap Push Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Chest, Shoulder Equipment: Nil Exercise Description – Lie on the floor face down and position hands on floor – With your toes on the floor, […]

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Lunge to Straight Leg

Sport: Soccer Focus: Flexibility Muscle Group: Hamstring Equipment: Exercise Description – Perform a forward lunge, lay hands on the the front leg and lift hips, straightening the front leg – Repeat this movement with the opposite leg – This is […]

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Nordic Hamstring Falls

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Hamstring Equipment: Medicine Ball Exercise Description – Kneel on the ground- Keep the back straight and chest out – With the feet flexed have your partner […]

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Medicine Ball Groin Squeeze

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Strength Muscle Group: Groin Equipment: Medicine Ball Exercise Description – While lying on the ground with the knees bent at 90 degrees, place a medicine ball or large rolled […]

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Ankle Mini Band Walks

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Power Muscle Group: Ankle Equipment: Mini Band Exercise Description – Attach a band around the ankles, squat the hips down and keep the back straight and head up- Holding […]

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Good Mornings

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Begin with a bar on a rack at shoulder height – Rack the bar across the rear of […]

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5 Way Ankle

Sport: Rugby Union, Rugby League, Basketball, Soccer, Netball, Touch Football Focus: Flexibility, Functional Development Muscle Group: Ankle Equipment: Exercise Description – While balancing on one leg on a balance board and keeping core tight and chest up, imagine you are […]

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Lateral Hip Dips

Sport: Basketball Focus: Core Strength Muscle Group: Abdominal Equipment: Smith Machine Exercise Description – Lie on your side supporting your body weight through the side of your foot, with the other foot resting on top, and your forearm with your […]

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Smith Machine Bench Throws

Sport: Basketball Focus: Power Muscle Group: Chest Equipment: Smith Machine Exercise Description – Set up as for a bench press under the Smith Machine – Slowly lower the bar to the chest and on touching push the bar away from […]

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