Exercises

Sports Training Programs by the Pros

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Catch Bar Squats

Sport: Rugby League Focus: Power Muscle Group: Calf, Quad, Hamstring, Lower Back Equipment: Smith Machine Exercise Description – Using the Smith Machine, hold the unloaded bar on the back of the shoulders at the base of the neck – Slowly […]

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Power Sprints

Sport: Touch Football Focus: Acceleration, Speed, Agility Muscle Group: Running Equipment: Markers, 0.5m box Exercise Description – Set up 2 markers the specified distance apart, in a straight line – Position the 0.5 metre box/platform at the first marker – […]

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Dumbbell Bent Over Flys

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder Equipment: Dumbbell Exercise Description – Hold dumbbells in both hands – Bend knees and bend over through hips with back flat close to horizontal […]

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Up and Backs

Sport: Touch Football Focus: Speed, Anaerobic Conditioning, Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up 2 markers the specified distance apart, in a straight line – Starting from the first marker, run out to the second […]

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Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Stand in front of a loaded barbell – While keeping the back as straight as possible, bend […]

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Cones Agility Drill

Sport: Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 5-6 markers at various distances and directions – Starting at the first marker run around each markers in order – This is one rep […]

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Slalom Agility Drill

Sport: Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set up 5-6 markers or agility poles at various distances and directions – Starting at the first marker or agility pole, run around each […]

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Chin Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Chin up bar Exercise Description – Grab the chin up bar with the palms of your hands facing towards you – You’ll […]

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Carioca

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Start with your feet a little wider than hip-distance apart, with your knees slightly bent – Use your left […]

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Bulgarian Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Calfs Equipment: Barbell Exercise Description – Standing with a barbell across your shoulders, and your back to the bench, move one foot back so […]

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