Exercises

Sports Training Programs by the Pros

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GHGs

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Bench Exercise Description – On a Gluteal, Hamstring, Gastroph machine, from a kneeling position, push your feet into the plate […]

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Medicine Ball Wrist Snaps

Sport: Basketball Focus: Shooting Muscle Group: Wrist Equipment: Medicine Ball Exercise Description – Hold a light, 1-3kg medicine ball in the shooting hand – Support the elbow with the opposite hand – Using only the wrist of the shooting hand […]

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Dumbbell Wrist Curls

Sport: Basketball Focus: Shooting Muscle Group: Wrist Equipment: Exercise Description – Start kneeling with forearms resting on a bench with palms up – With a dumbbell in each hand extend the wrist fully as it hangs over the bench and […]

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Single Leg Arabesque

Sport: Basketball Focus: Flexibility Muscle Group: Hip Equipment: Exercise Description – Standing on one leg, pivot at the hips keeping the upper body straight move the chest and head to a position that is parallel with the floor – At […]

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Dog Pissors

Sport: Basketball Focus: Flexibility Muscle Group: Hip Equipment: Exercise Description – On all fours on the floor, keeping the trunk in a stable position with the knee bent abduct the knee from the floor until the upper leg is parallel […]

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Front Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat – […]

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Speed Ladder Lateral Weave

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Speed Ladder Exercise Description – Facing sidewards on weave laterally through the speed ladder, starting on one side of the ladder, 2 in […]

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Speed Ladder Lateral Carioca

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Speed Ladder Exercise Description – Facing sidewards, starting on the left side of the speed ladder, move laterally through the ladder alternating placing […]

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Speed Ladder Icky Shuffle

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Speed Ladder Exercise Description – Facing forward, perform an in, in, out sequence, for example place right foot, then left foot in the […]

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