Exercises

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A Skips with plate rotation

Sport: Rugby League Focus: Speed, Agility, Postural Strength Muscle Group: Running Equipment: Plate Exercise Description – Start by holding a plate in both hands in front of you at chest height – Step forward and lift your knee so that […]

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Fall Brace Accelerate

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – From a standing position, allow your weight to shift forward until you fall forward – At this point, take […]

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Upper Body Neutral Stretch

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Flexibility Muscle Group: Upper Back Equipment: Exercise Description – Stand right angles to a wall and one palm against the wall with your figures facing down – Drop your […]

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Upper Back Stretch

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Flexibility Muscle Group: Upper Back Equipment: Exercise Description – Kneel in front of a wall and place both hands on the wall shoulder width apart – Press your chest […]

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Neck Stretch

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Flexibility Muscle Group: Neck Equipment: Exercise Description – Place your hand on the top of your head and slowly pull your ear down to your shoulder on the same […]

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Slump Stretch

Sport: Rugby League, Basketball, Netball, Rugby Union, Soccer, Touch Football Focus: Flexibility Muscle Group: Lower Back Equipment: Exercise Description – Sitting on the ground with your knees bent, bend at the hips and lower your stomach to your thighs

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Face Pulls

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder Equipment: Nil Exercise Description – Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating […]

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Split Power Push Ups

Sport: Rugby League Focus: Power Muscle Group: Shoulder, Pec Equipment: Powerbag Exercise Description – With a powerbag (or similar) laid out on the floor, start to one side of the powerbag in the push up position with both hands on […]

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