Exercises

Sports Training Programs by the Pro

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Shuttle Spins

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – Running with a Rugby League ball, follow the arrows from the start position and spinning 360 degrees […]

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Romanian Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Put a barbell in front of you on the ground and grab it using a pronated (palms […]

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Multidirectional Acceleration Drill

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Starting from a single marker, arrange 5 markers in a semi circle 5m in front of you as shown in the diagram – On a call […]

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Hurdle Under Overs

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Hurldes Exercise Description – Set up the hurdles as shown in the diagram in an alternating zig zag patter with alternate hurdles set low (below knee height) and high (chest […]

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Reverse Hypers

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Lower Back, Abs Equipment: Bench Exercise Description – Start lying on a bench on your chest, with your hips over end of bench and knees […]

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Dragons Tail Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up the markers as shown in the diagram – From the starting position, accelerate forward 6m, then turn and accelerate diagonally to the next marker […]

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Rugby League Field Diamonds Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Rugby League Field, Markers Exercise Description – Start underneath the posts at one end of a Rugby League field – Run to where the 40m line meets the sideline – […]

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Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

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Rugby League Aerobic Power Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up the markers as shown in the diagram – Accelerate 10m from the starting position to the first marker and then move laterally (facing forwards) […]

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Firebirds Netball Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Netball Court, Markers Exercise Description – The above diagram uses Netball Court Markings to show you how to run the Firebids Netball Drill

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