Exercises

Sports Training Programs by the Pro

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

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Sprint Lateral Shuffle

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 6 markers as shown in the diagram – Starting at the first marker sprint to the second marker – Shuffle laterally (while facing forward) to […]

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Netball Repeat Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set up 4 markers in a 10m square, with a fifth marker in the center (so that it looks like an ‘M’) and a sixth marker to […]

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Netball Pro Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 3 markers in a straight line with 5m between each marker – Starting at the first marker in the middle, sprint to the second marker […]

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Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

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Off Set Weave

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 7 markers as shown in the diagram (5m between each marker) – Starting at the first marker sprint to the second marker – With a […]

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N Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m square – Starting at the first marker on the left sprint forward to the second marker – Backpedeal (while facing […]

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Lateral Bounds into Sprint

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 3 markers in a ‘T’ shape with 5m between each marker – Perform lateral shuffles between two markers touching each markers or the ground at […]

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Military Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder, Triceps Equipment: Barbell Exercise Description – Start by standing with a bar place across your shoulders similar to the front squat – Lift the […]

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Four Corner Comeback Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m by 10m rectangle – Starting at the first marker on the right side, backpedal 5m to the second marker – […]

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