Exercises

Sports Training Programs by the Pro

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Alternating Rapid Response Running

Sport: Badminton Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Start with your feet shoulder width apart, and your knees slightly bent – Run on the spot, alternating feet, and minimising contact with the ground

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Sled Sprints

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– To begin, load the sled with the desired weight and attach the pulling strap – You can pull with handles, […]

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Single Leg Bridges

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Hamstrings, Core Equipment: Nil Exercise Description– Lay on the floor with your feet flat and knees bent – Raise one leg off of the […]

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Squat with bands

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell, Bands Exercise Description– Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that […]

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Standing Hip Circles

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility, Flexibility Muscle Group: Running Equipment: Exercise Description– Begin standing on one leg, holding onto a vertical support – Raise the unsupported knee to 90 degrees – Open […]

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Standing Wood Chops

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Abs, Shoulder Equipment: Plate Exercise Description– Stand with your feet shoulder width apart, holding a plate in front of you – In one motion move […]

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